Basic System

How the Basic System Will Elevate Your Classical Pilates Classes

The basic system in classical Pilates refers to the fundamental set of exercises that forms the foundation of the Pilates method.

These exercises are designed to build strength, flexibility, control, and postural alignment. The basic system usually includes movements that work the body in an integrated way, focusing on strengthening the “core,” which encompasses abdominal, lumbar, pelvic, and diaphragmatic muscles.

In classical Pilates, the basic system is the first level of progression, where practitioners start with exercises that develop body awareness, breath control, and precision of movement.

As students master the basics, they can advance to intermediate and advanced systems, where the exercises become more complex and challenging.

The exercises of the basic system include movements such as “The Hundred,” “Roll-Up,” “Single Leg Circles,” and “Rolling Like a Ball.” These exercises are performed both on the mat (Mat Pilates) and on specific equipment, such as the Reformer, Cadillac, and Chair.

What to Learn from the Basic System

Focus on activating and strengthening the “powerhouse,” which includes the abdominal, lumbar, pelvic, and gluteal muscles. This is the foundation for all movements in Pilates.

Techniques for controlled and coordinated breathing with movement. Breathing in Pilates helps maintain control of the exercises, improves oxygenation, and increases muscular efficiency. Teaching the correct alignment of the body during exercises, paying attention to the posture of the spine, pelvis, and shoulders.

Proper alignment prevents injuries and maximizes the benefits of the exercises. Development of precision in executing the exercises, with an emphasis on the quality and fluency of movements, rather than quantity or speed.

Each movement is performed with control and intention. Introduction and practice of the sequence of basic exercises in classical Pilates, such as “The Hundred,” “Roll-Up,” “Single Leg Circles,” “Rolling Like a Ball,” and “Spine Stretch Forward.” These exercises form the foundation upon which practitioners build strength, flexibility, and control.