The History and 6 Principles of Pilates Explained

Pilates is a form of exercise that was initially developed by Joseph Pilates in the early 20th century. Joseph Pilates’ intention was to develop and create a method of exercise that would help people improve their overall health and well-being, both physically and mentally. Given his own medical conditions which included asthma and auto-immune diseases, these challenges led Joseph Pilates to be interested in fitness and exercise.

Joseph Pilates was born in Germany in 1883, and he suffered from a number of health problems as a child, including asthma, rickets, and rheumatic fever. These health problems led Pilates to become interested in physical fitness and self-improvement having tried other exercises including yoga, gymnastics and boxing.

Pilates as an exercise was initially developed as a system of exercises during World War I to assist in keeping prisoners of war healthy. After World War I, Pilates moved to the United States, where the first pilates studio was opened in New York City.

What are the 6 principles of Pilates?

Pilates has developed and been refined over time from Mat-based exercises through to work on equipment like the Reformer and Trapeze Table. Interestingly, these principles weren’t written down by Joseph Pilates himself; they were distilled by his students after his death to preserve and teach his method, which is why you’ll sometimes see them listed as 5 or 8 principles depending on the source. The most widely accepted version includes six:

1. Breathing: Proper breathing is essential to Pilates. Pilates aims to utilise diaphragmatic breathing to support movement and core engagement throughout each exercise.
2. Concentration: Pilates exercises require a significant amount of concentration. This forms the basis of the mind-body connection and helps ensure exercises are performed correctly.
3. Control: Pilates exercises are performed with control rather than momentum. This is why Pilates is a great form of exercise to build motor control and is commonly used in rehabilitation.
4. Precision: Pilates exercises are performed with precision. This is why exercises are traditionally done in a slow and deliberate manner rather than through high repetitions.
5. Centering: The core muscles are the foundation of Pilates. Whilst Pilates is incredibly versatile, it was initially developed to help strengthen and stabilise the core, this is why Pilates is one of the best exercises for managing and preventing low back pain.
6. Flow: Pilates exercises are performed in a flowing and rhythmic manner, with smooth transitions between movements.

What is Pilates?

Pilates has become an incredibly popular and versatile form of exercise. It can be done by people of all different ages and fitness levels. It is considered a low-impact exercise that is a great way to improve strength, flexibility, and overall fitness.

Pilates exercises are typically performed on specialized equipment, such as the Reformer, Cadillac, and Wunda Chair. This equipment helps to provide resistance and support, which makes it easier to perform the exercises correctly.

What is Clinical Pilates?

Clinical Pilates is a form of exercise and Pilates that has been specifically designed to help people with injuries or other health conditions. It is commonly taught by a Physiotherapist or other trusted healthcare professional.

The main difference between Clinical Pilates and Pilates is that Clinical Pilates is tailored to your needs, medical history and past medical history. This means that exercises can be tailored for you and we can provide more attention and feedback whilst you exercise.

Conditions that benefit from Clinical Pilates include:

• Low back pain
• Neck pain or headaches
• Sciatica
• Osteoarthritis
• Prenatal or postnatal care
• Rehabilitation of musculoskeletal injuries

ME Physio has a number of Pilates services that can be done one-on-one of in small group classes. Our Clinical Pilates Program is designed and supervised by our extensively trained physiotherapists. In addition, ME Physio also has Reformer Based Fitness Pilates. To learn more or get started, contact our friendly Client Experience Team or book an appointment online.

Frequently Asked Questions

Is Pilates good for older adults?

Pilates suits older adults well because it is low impact and can be adapted to most fitness levels. It builds core strength, balance and flexibility, which help you stay steady on your feet and keep up everyday activities. If you have a health condition or a past injury, Clinical Pilates with a physiotherapist lets the program be tailored safely to you.

Is Pilates good for back pain?

Pilates can help reduce low back pain and improve function. A 2015 Cochrane review found Pilates was more effective than minimal intervention for pain and disability in the short term. However, it was not clearly better than other forms of exercise. The best results come from a program that is matched to your condition and that you can stick with.

What is the difference between Mat Pilates and Reformer Pilates?

Mat Pilates uses your body weight on a mat, while Reformer Pilates uses a sliding carriage with springs that add resistance or support. The Reformer makes it easier to adjust exercises for strength, range of movement or rehabilitation. Both follow the same core principles, so you can choose based on your goals and comfort.

How often should you do Pilates?

Two to three sessions a week is a common starting point for building strength and seeing progress. Beginners or people recovering from injury may start with fewer sessions and build up gradually. Your physiotherapist can recommend a frequency that suits your body and goals.

Can beginners do Pilates?

Pilates is suitable for beginners because every exercise can be scaled to your current level. Starting with guided sessions helps you learn correct breathing, control and technique before progressing. One-on-one or small group classes give you more feedback while you learn.

Do you need a referral for Clinical Pilates?

You don’t need a GP referral to see a physiotherapist for Clinical Pilates in Australia. Many private health funds offer rebates on Clinical Pilates under extras cover, depending on your policy. It is worth checking with your fund before your first session.

Is Pilates the same as yoga?

Pilates and yoga are different, although both focus on breathing, control and the mind-body connection. Pilates centres on core strength, stability and precise movement, while yoga places more emphasis on flexibility, held postures and relaxation. Joseph Pilates drew on yoga, gymnastics and boxing when developing his method.

References

• https://doi.org/10.1002/14651858.CD010265.pub2 | Pilates for low back pain, Cochrane Database of Systematic Reviews, Issue 7 | 2015 | Tiê P. Yamato, Christopher G. Maher, Bruno T. Saragiotto, Mark J. Hancock, Raymond W.J.G. Ostelo, Cristina M.N. Cabral, Luciola C. Menezes Costa, Leonardo O.P. Costa
• https://mephysio.com.au/blog/physio-strengthening-exercises/ | Physio Strengthening Exercises for Injury Recovery | 18 September 2026 | Jason Lee, ME Physio
• https://mephysio.com.au/blog/foam-roller-exercises-for-back-pain/ | Foam Roller Exercises for Back Pain: Causes and Relief | 18 September 2026 | Jason Lee, ME Physio
• https://mephysio.com.au/blog/osteoarthritis-and-prehabilitation/ | Osteoarthritis Prehabilitation Before Surgery | 18 September 2026 | Jason Lee, ME Physio
• https://doi.org/10.1016/j.ctim.2012.02.005 | Defining Pilates exercise: a systematic review, Complementary Therapies in Medicine 20(4): 253-262 | 2012 | Cherie Wells, Gregory S. Kolt, Andrea Bialocerkowski