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"Pilates Patois"

Patois (pa-tois / pa-twa): the characteristic special language of an occupational or social group.

Pilates instructors often use verbal cues to help students execute movements correctly, but some may be a little confusing at first. Here are explanations for some of our lingo!

When you hear:	Try doing this:
Neutral Pelvis	Maintain the lower spine’s natural curvature by keeping your two front hip bones level with your pubic bone. Don’t flatten out or over-arch the curve in the lower back by tilting the pelvis.
Abdominal Scoop	Hollowing out your abdominals using your exhale and your deepest inner /core muscles. This does not mean flattening your low back or “tucking your pelvis”.
Powerhouse	A term coined by Joseph Pilates himself. The abdominals, back, butt, and inner thigh muscles all working together. These muscles are the main stabilizing muscles and are very important for preventing injury to the spine. As Joe said, “the engine that drives the movement”.
Pilates Breathing	“Breathing is the first act of life, and the last… above all, learn how to breathe correctly.” Joseph Pilates In Pilates, we use diaphragmatic breathing and we make an effort to emphasize the lateral and posterior expansion of the ribcage during inhalation . Using a full exhalation, we contract the deep abdominal muscles . Every Pilates exercise has a specific breathing pattern assigned to it creating flowing movement, focus and proper muscle balance.
Sitz Bones	The sitz bones are the two bones that you “sit on” and are located at the bottom of your pelvis. If you sit on a hard chair you’ll likely feel them poking down. Aiming your sitz bones towards your heels when lying down encourages a neutral spine.
Lengthen Your Legs	Stretch the muscles of your legs without tensing or overly pointing your feet. Keep your hips even. Imagine someone gently pulling your legs by the ankles.
Pilates Stance	Make a small “V” with your feet by placing your heels together and your toes a “fist distance” apart. Feel the connection all the way up the back of your legs.
Chin to Chest	As you lengthen the back of your neck, slightly tilt the chin down . The chin shouldn’t actually touch your chest; keep the width of an egg or tennis ball between the two. Always keep your ears over your collarbones.
Relax Your Shoulders/Slide Your Shoulders Down Your Back	One of the most commonly heard cues! Overusing the upper body muscles and shoulder tension is common in many people. Pilates teaches correct shoulder stabilization and alignment preventing many shoulder injuries.
Articulate the Spine	Roll forward or backward through the spine one vertebra at a time. Feel as though you are imprinting each bone into the mat as you roll down.
Working from the Inside Out	Concentrate on using the supportive muscles near the skeletal frame. Most people are more conditioned to use the larger muscle groups. The expression can also refer to using your deeper abdominal muscles to start a movement.
"Work" with your Abdominals	Use the deep abdominal muscles to stabilize your body before you move, and to initiate the movement.
Navel to Spine (or Scoop)	Using your exhale, pull your belly button toward your back to gently “scoop” your belly in and up. Picture working through the four layers of the abdominal muscles.
Rolling the Marble	Using the imagery of an imaginary marble resting on your pubic bone, using your exhale to roll the marble into your navel , hollowing out your belly, as your lower spine lengthens flat onto the mat. This subtle movement creates the use of the inner abdominal connection and prevents “tucking the pelvis” to flatten the back.
Zip your Thighs Together	Squeeze the inner thighs and sitz bones toward each other, actively pressing your legs together.
Tabletop Legs	Lie on your back and raise your legs to a 90-degree angle from your body. Then bend your knees so your calves are at a 90-degree angle to your thighs.
Make a C-curve	Bring the navel toward your spine, creating a C-shape with your back. Keep your eyes on your pubic bone, but do not pull your head forward. To avoid collapsing into your ribs, pretend you’re curving over a beach ball.
Work in Opposition	When you sit on the floor, try to lengthen your spine upward. At the same time, push your legs into the floor, and reach through your heels. Or as you reach up, draw your shoulder blades down your back. The effort of lengthening in both directions builds stabilization and makes each movement a whole-body exercise.