Pilates has its own vocabulary for positions, principles, cues and equipment. The terms you will hear most often are the powerhouse (the core), neutral spine (the spine’s natural curves), imprint (gently lengthening the lower back toward the mat), the scoop (drawing the abdominals in and up), C-curve (a rounded spine shape), Pilates stance (heels together, toes slightly apart), tabletop (knees bent 90 degrees over the hips) and the hundred (the classic arm-pumping warm-up). Equipment terms include the reformer, Cadillac, Wunda chair, barrels and magic circle. This glossary explains the most common Pilates terms in plain language, grouped by category, so you can follow cues in class, understand online workouts and practice with more confidence.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back, neck or joint problems, are pregnant or are recovering from injury, and ideally learn exercises from a qualified instructor.
Quick reference table
| Term | Meaning |
|---|---|
| Powerhouse | The core, from the lower ribs to the hips, including the glutes and pelvic floor |
| Neutral spine | The spine’s natural curves maintained |
| Imprint | Gently lengthening the lower back toward the mat |
| Scoop | Drawing the abdomen in and up |
| C-curve | Rounded spine shape used in many exercises |
| Pilates stance | Heels together, toes slightly apart |
| Tabletop | Knees bent 90 degrees, shins parallel to the floor |
| Reformer | Sliding carriage apparatus with springs |
| Magic circle | Flexible resistance ring |
| Contrology | Joseph Pilates’ original name for his method |
History and principles
Contrology: The name Joseph Pilates gave his method, reflecting the idea of the mind controlling the body. The name Pilates came into common use later.
Classical Pilates: Teaching that closely follows Joseph Pilates’ original exercises, order and style.
Contemporary Pilates: Approaches that adapt the original method using modern exercise science and rehabilitation research, often with more modifications and variations.
Clinical Pilates: Pilates-based exercise used in rehabilitation, often taught by physical therapists.
The Pilates principles: Commonly listed as breath, concentration, centering, control, precision and flow. These were articulated by later teachers based on the method.
Centering: Initiating movement from the powerhouse, the body’s center.
Flow: Moving smoothly from one movement or exercise to the next without jerky transitions.
Precision: Performing each movement with accuracy and attention to detail.
Body positions and alignment
Neutral spine: The position in which the spine keeps its natural curves and the pelvis is neither tucked nor tilted forward.
Imprint: A gentle abdominal connection that softens the lower back toward the mat, often used when the legs are lifted.
Pelvic tilt: Rocking the pelvis forward (anterior) or back (posterior), used to find neutral and mobilize the spine.
C-curve: A deep, rounded shape of the spine, as in rolling like a ball or the roll up.
Tabletop: Lying on your back with knees bent at 90 degrees, stacked over the hips, with shins parallel to the floor. Also used for hands-and-knees positions.
Pilates stance: A small V position of the legs: heels together, toes slightly apart, with rotation from the hips.
Parallel: Legs and feet pointing straight ahead, usually hip-width apart.
Box: An alignment check in which the shoulders and hip bones form a square that should stay level.
Articulation: Moving the spine one segment at a time, as in the pelvic curl or roll down.
Cues and techniques
Scoop: Drawing the lower abdomen in and up, creating a slightly hollow shape.
Navel to spine: A cue to engage the deep abdominals, drawing the belly gently inward.
Lateral breathing: Breathing into the sides and back of the rib cage while keeping the abdominals drawn in.
Zip up: Engaging the pelvic floor and lower abdominals from the pubic bone upward.
Knit the ribs: Drawing the lower ribs together and down, especially on the exhale.
Length: Reaching the body long in opposite directions, such as the crown of the head and the tailbone.
Opposition: Reaching two body parts in opposite directions to create length and stability.
Dissociation: Moving one body part, such as a leg, while keeping another, such as the pelvis, still.
Mat exercises
The hundred: The classic warm-up of 100 arm pumps while breathing in for five and out for five.
Roll up: Rolling the spine up from lying to sitting and back down with control.
Single leg circles: Circling one lifted leg while keeping the pelvis still.
Rolling like a ball: Rolling back and forth in a tight tuck, balancing at the top.
Abdominal series: Also called the series of five: single leg stretch, double leg stretch, single straight leg stretch, double straight leg stretch and crisscross.
Spine stretch forward: A seated forward round that stretches the back and hamstrings.
Saw: A seated twist followed by a forward reach toward the opposite foot.
Swan: A prone back extension exercise.
Teaser: An advanced balance in a V shape, with the legs and upper body lifted.
Side kick series: Leg exercises done lying on one side, working the hips and core stability.
Pelvic curl: Rolling the spine up into a bridge and back down one vertebra at a time.
Seal: A playful rolling exercise, often at the end of the mat sequence, clapping the feet together.
Equipment
Reformer: A sliding carriage on rails with springs, a footbar and straps, allowing hundreds of exercises with adjustable resistance.
Cadillac: Also called the trapeze table, a raised bed with a frame, bars and springs for a wide range of exercises.
Wunda chair: A box-like chair with a spring-loaded pedal, used for strength and balance work.
Ladder barrel: A curved barrel attached to a ladder, used for stretching and spinal work.
Spine corrector: A smaller curved barrel for spinal extension, flexion and abdominal exercises.
Magic circle: A flexible ring with pads, used for resistance on the legs and arms. Also called a Pilates ring.
Springs: The resistance system on Pilates apparatus, usually color-coded by tension.
Footbar: The bar at the end of the reformer used for footwork and many other exercises.
Straps: Loops attached to ropes on the reformer, held in the hands or placed around the feet.
How to use this glossary
- Learn the core concepts first: powerhouse, neutral spine, imprint, scoop and lateral breathing.
- Review exercise names before a class so you can follow the sequence.
- Ask your instructor when a cue is unclear; many terms are used slightly differently by different teachers.
- Practice the positions such as tabletop and Pilates stance until they feel familiar.
- Revisit the glossary as you progress to reformer or advanced mat work.
Common mistakes to avoid
- Taking cues too literally, such as sucking in hard for navel to spine.
- Confusing imprint with a hard pelvic tuck.
- Assuming all teachers use terms the same way; classical and contemporary schools differ.
- Using equipment without instruction, especially spring-loaded apparatus.
- Memorizing names without understanding the purpose of each exercise.
Frequently asked questions
What does powerhouse mean in Pilates?
It refers to the core, generally the area from the lower ribs to the hips, including the abdominals, back muscles, pelvic floor and glutes.
What is the difference between neutral spine and imprint?
Neutral keeps the spine’s natural curves. Imprint gently flattens the lower back toward the mat for extra support when the legs are lifted.
What was Pilates originally called?
Joseph Pilates called his method Contrology.
