Pilates technique explained
What does centering mean in Pilates training?
May 23, 2022, by Maria Felsner
When we talk about centering in Pilates, we don't just mean activating our core to sculpt flat abs and a beautiful waist.
Pilates principle of centering
Centering is in the Pilates Training much more. It is the basis for strengthening inner as well as outer stability. To achieve this stability, in turn, requires the awareness to direct the attention where it is really needed.
As soon as you are able to center yourself, you feel your body center much more intensely in the movement. You know how much force you have to use to perform an exercise in a targeted manner. And you also quickly feel when you can relax again.
This is what the centering does
Through conscious centering, however, you achieve not only physical growth, which manifests itself in...
- you grow a few centimeters longer,
- your waist really narrows,
- your pelvic floor becomes functionally more active again and
- your breathing becomes freer.
Also, you will soon realize,
- that you become more mentally resilient (Resilience according to duden.de: psychological resilience; ability to withstand difficult life situations without persistent impairment.),
- that you bring more serenity into your everyday life,
- that even in turbulent times nothing will upset you.
I would be happy to share with you a few tips from my experience on how you can find your inner as well as outer stability.
"Resolve to do your Pilates exercises every day for 10 minutes without mistakes."
JOSEPH PILATES
Here you can download our LIVE Pilates hour on the topic. In this LIVE lesson we will deepen the tips on the Pilates principle of centering and show you exercises that strengthen your center.
Tips to learn and improve your centering
Start by imagining first thing in the morning how you can start the day with even more resilience and serenity. First, mentally develop a healthy exercise habit and then implement it first thing in the morning.
To achieve a benefit from this exercise habit requires a Regularity in training, Integration into everyday life as well as Continuity.
- Take at least 10 minutes a day to do 2 Pilates exercises that strengthen your core.
- Build a daily conscious breathing exercise that leads you to your center.
- Before falling asleep, place your hands on your abdomen and breathe deeply for 11 x 4 seconds, holding your breath for a maximum of 7 seconds and exhaling for 8 seconds. This calms your mind, relaxes your abdomen and diaphragm, and reduces your breathing rate.
Integration into everyday life
- Stand on one leg while brushing your teeth. It's okay if you have to hold onto the wall at the beginning.
- While sitting, be aware of your posture again and again. Straighten up starting from the pelvis and feel yourself in your center for a short moment.
Continuity
- Incorporate the exercises you have learned into your daily routine. This can also be at your desk or while ironing, or in the evening in front of the TV.
- Connect with your body. Realize that it is your best friend, not your enemy. Treat it as such.
A conscious centering
Conclusion: The centering...
- lets you find and strengthen your center,
- lets you manifest your positive thoughts,
- makes you appear more confident and clear in all life situations.
If you want to achieve these goals, change your habits that are not good for you step by step into habits that enrich your life sustainably.
Centering is just one of the Pilates principles. In your workout, try to use as many of the Pilates principles as possible.
With this in mind, let me guide you, but keep up your pace!
Maria
PS: With our Pilates training calendar you can easily integrate regular Pilates training into your everyday life and stay motivated.
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