Pilates Terms Made Simple
Pilates terms describe body positions and actions so you can move with control and safety. You will hear phrases like neutral spine imprint axial elongation and powerhouse in class. This guide explains what each term means how it feels in your body and how to practice it on a mat or reformer.
Neutral spine imprint axial elongation powerhouse
Neutral spine
Definition
Neutral spine is your natural spinal curves held without tilt or strain. Your pelvis sits level your low back keeps a small space above the mat your mid back rests heavy and your neck follows the line of the spine.
How to find it on the mat
Lie on your back with knees bent and feet hip width. Place one hand on your pubic bone and one on your low ribs. Breathe in through the nose so ribs expand wide and low. Exhale and feel the front ribs settle without flattening the low back. Your hip bones and pubic bone feel level like a bowl that is not tipping.
How to hold it in motion
Keep the bowl steady while legs move. Try marching in place. If the low back lifts or ribs pop reduce range. Use a long exhale to steady the trunk.
Common mistakes
Pressing the low back flat when a move calls for neutral. Gripping the glutes or tucking the tail to force stillness. Shrugging the shoulders in an effort to feel stable.
Imprint
Definition
Imprint is a light abdominal brace that narrows the front ribs and tips the pelvis slightly so the low back rests closer to the mat. It gives extra support for flexion or leg lowering.
How to set imprint
From neutral spine exhale and draw the hip points toward the ribs as if zipping a snug jacket. The low back meets the mat with gentle contact. The move is small and smooth.
When to use it
Use imprint during hundreds leg lowers and any ab work where the low back would otherwise arch. Return to neutral for bridge hip work or back extension drills.
Axial elongation
Definition
Axial elongation is length along the spine from tail to crown. Think of growing tall without lifting the ribs. It creates space between segments so you can bend twist and extend without compression.
How to feel it standing
Stand with feet under hips. Imagine a thread at the crown lifting you up as the tail drops heavy. Breathe in wide and low then exhale and feel height increase as ribs soften. Keep the chin level as if sliding the skull back on a shelf.
How to apply it on the mat
During roll downs grow long through the spine before you curl. In prone extension send the crown forward as the breastbone lifts so the low back does not jam.
Powerhouse
Definition
Powerhouse refers to the deep support system around your trunk and hips. It includes the transverse abdominis obliques pelvic floor multifidi and diaphragm. This team stabilizes the spine while arms and legs move.
How to engage it
Inhale wide into the ribs. Exhale and imagine tightening a low belt around the waist while drawing the sit bones gently toward each other. Keep glutes soft unless a move needs them. The brace is steady and low level not a hard grip.
Drills that build it
Dead bug variations bird dog forearm planks with soft ribs and slow marching in tabletop all train the powerhouse to hold while limbs move.
Footwork tabletop C curve articulation
Footwork
Meaning
Footwork is a group of exercises that train hip and knee mechanics while the trunk stays steady. On the reformer you press the carriage out and in on springs. On the mat you can mirror the pattern with bridges and wall sits.
Foot positions and what they teach
Heels on bar or floor trains posterior chain with a focus on hamstrings and glutes. Toes on with small turnout trains quads calf control and hip external rotation. Wide heels or toes highlight inner thigh support and pelvic control. Parallel narrow stance challenges alignment for runners and walkers.
Form cues
Press through the full tripod of the foot big toe mound little toe mound and heel. Track knees in line with second toes. Keep pelvis level and ribs quiet. Move with steady tempo so the springs or gravity do not yank you back.
Tabletop
Meaning
Tabletop is a starting position where hips and knees are flexed to ninety degrees with shins parallel to the floor. It challenges the powerhouse to anchor the ribs and pelvis.
How to hold it
Lie supine in imprint or neutral. Bring one leg to tabletop then the other. Place palms on thighs and press lightly to feel abdominal engagement. Keep breath smooth. If the low back lifts bring the knees closer toward the chest or set one foot down between reps.
Progressions
Toe taps alternating legs
Single leg stretch head down
Leg lowers with bent knees for shorter levers
C curve
Meaning
C curve is a flexed spine shape used in ab work and seated roll backs. The curve is long and evenly distributed not collapsed at the neck or jammed at the low back.
How to build it seated
Sit with knees bent feet grounded. Hold behind thighs. Exhale and draw the waist back to round the lower ribs while keeping shoulders wide. Imagine your sternum sliding back and up. Keep the curve while you roll a few inches toward the mat then return.
Common pitfalls
Tucking only the pelvis without rib movement. Collapsing the chest and jutting the head forward. Holding the breath during the curl.
Articulation
Meaning
Articulation is segment by segment movement of the spine. You roll through each vertebra rather than moving the back as one block. This teaches control and spreads load evenly.
Bridge articulation
Lie supine feet hip width. Exhale to tilt the pelvis then roll up through low back mid back and ribs until hips lift. Inhale at the top. Exhale to roll down through the spine one segment at a time. Keep knees pointing forward and weight even through both feet.
Roll down articulation
Sit tall on sit bones. Exhale and roll the pelvis under. Draw the waist back to lower one segment at a time until shoulders rest. Inhale. Exhale to return in reverse with ribs sliding down and pelvis arriving last. Reduce range if the low back pinches.
Cue cheat sheet for new students
Breath and bracing
Inhale wide and low
Use the nose. Let ribs expand to the sides and back. Avoid lifting the shoulders.
Exhale on effort
Purse the lips lightly. Feel the waist narrow and the pelvic floor respond. Keep the jaw relaxed.
Keep breathing during holds
Count slow breaths when you pause in position. This keeps tension where you want it and calms accessory muscles.
Pelvis and ribs
Pelvis level
Imagine water in a bowl. Do not spill it forward or back during leg moves. Place a fingertip on each hip bone to monitor.
Imprint for support
When legs lift or lower use a light rib to pelvis draw. The low back meets the mat without a hard push.
Ribs heavy
Think of soft sand under the back ribs. They settle into the mat instead of popping up during arm arcs or hundreds.
Spine length and neck comfort
Grow tall
Send the crown forward and tail back in every position. Length first then move.
Head support
If neck muscles take over in ab work keep the head down or place a small towel under the skull. Work at an angle where the throat stays soft.
Eyes follow the line
During curls look toward knees not at the ceiling. During prone work look to the front of the mat not up.
Scapular control and shoulders
Blades glide
Float shoulder blades down and wide on the ribcage. Feel the collarbones broad. Avoid pinching blades together or shrugging.
Arms move from the back
During arm arcs or straps think of the armpits initiating. This keeps the neck relaxed and loads the mid back.
Elbows soft
Do not lock joints during planks presses or weight work. Soft elbows share the load.
Hips knees feet
Knees track
Aim kneecaps over second toes during footwork squats and bridges. Use a band above knees if they cave inward.
Hips hinge
During deadlifts and chair work tip from the hip crease with spine long. The move is in the hips not the low back.
Tripod foot
Ground big toe mound little toe mound and heel. Keep arches alive. This stabilizes ankles and knees.
Core engagement in motion
Zip the low belt
On each exhale imagine tightening a belt one notch. Keep it gentle and steady.
Move limbs keep trunk quiet
If the trunk wobbles reduce range or slow down. Quality beats quantity.
Anti rotation first
In bird dog and dead bug resist twist before you add reach. The still trunk is the goal.
Quick fixes for common issues
Low back strain in hundreds
Bring legs higher or bend knees. Set imprint. Lower head if needed.
Neck strain in curl ups
Place one hand behind head or keep head down while pumping arms. Exhale as you lift to lighten the load.
Wrist discomfort in planks
Use fists or forearms or place hands on a wedge or blocks. Spread fingers and grip the floor lightly.
Hamstring cramps in bridge
Walk feet a bit farther from hips. Focus on glute drive and long exhale. Avoid pulling with the toes.
Hip flexor gripping in leg lowers
Shorten the lever bend knees. Set imprint first. Think of thighs sliding out of the hips as the belly stays quiet.
Mini practice you can use today
Breath and setup
Two minutes of wide low breathing in hook lying. Inhale for four exhale for six.
Core and hip series
Dead bug x six slow each side
Bridge with articulation x eight
Clamshell x ten each side
Bird dog x six each side with two breath holds
Mobility finisher
Open book x six each side
Roll down to half range x three
Total time about fifteen minutes. Move slowly and stop each set when form fades.
A local next step
We teach beginner friendly mat and reformer sessions plus short clinics on cue language and setup. A simple two week trial lets you learn the basics then choose classes that fit your week. You can find Remix Fitness and see our location for directions and parking.