The Spa Traveller Guide · Pilates
From the Reformer carriage and spring resistance to neutral spine, The Hundred and Teaser, this plain-English glossary explains 25 terms a Pilates beginner is likely to hear in a mat or studio class.
A useful distinction
Pilates is a method, not one machine. Matwork uses body weight and small props; apparatus sessions use equipment such as the Reformer, Cadillac or Chair to assist, challenge and guide movement.
Pilates terms and equipment
- Pilates
- A movement method developed by Joseph Pilates, centred on control, concentration, breathing, alignment and coordinated whole-body movement.
- Matwork
- Pilates exercises performed primarily on a mat, using body weight and sometimes small props such as a ring, ball or resistance band.
- Apparatus
- The collective term for specialist Pilates equipment, including the Reformer, Cadillac, Chair and Barrels.
- Reformer
- A bed-like apparatus with a moving carriage, springs, straps and a footbar. Resistance can make an exercise more challenging or provide useful support.
- Cadillac or Trapeze Table
- A raised table surrounded by a frame with bars, springs and straps, allowing a wide range of supported and resisted exercises.
- Wunda Chair
- A compact apparatus with a spring-loaded pedal. It can be used seated, standing, kneeling or lying and requires careful control.
- Springs
- The adjustable resistance system used on Pilates apparatus. Heavier does not always mean harder; the effect depends on the exercise.
- Carriage
- The padded platform that slides along the Reformer frame.
- Footbar
- An adjustable bar at one end of the Reformer, used by the feet or hands for support and force.
- Straps
- Loops connected to the Reformer’s pulley system, held in the hands or placed around the feet for resisted movement.
- Core
- A broad term for the muscles supporting the trunk and pelvis. Pilates works these muscles as part of coordinated movement rather than treating the abdomen in isolation.
- Powerhouse
- A traditional Pilates term for the central region of the body, commonly understood to include the abdominals, lower back, hips, pelvic floor and gluteal area.
- Neutral spine
- A position that respects the spine’s natural curves rather than flattening or exaggerating them. The precise position varies from person to person.
- Imprint
- A cue used in some Pilates approaches to bring the lower back closer to the mat through controlled abdominal and pelvic positioning.
- Pelvic tilt
- A small movement of the pelvis forwards or backwards, often used to explore alignment and spinal movement.
- Lateral breathing
- Breathing that encourages expansion around the sides and back of the ribcage while maintaining appropriate trunk support.
- Spinal articulation
- Moving through the spine segment by segment, as in a Roll-up or articulated bridge. It is an intention, not a requirement to force every joint.
- Hip extension
- Movement in which the thigh travels behind the body or the pelvis lifts away from the mat, engaging muscles around the back of the hip.
- The Hundred
- A classical exercise combining a held trunk position, rhythmic arm pulses and coordinated breathing. Beginners may keep the head down or the feet supported.
- Roll-up
- A controlled transition from lying to sitting and back again. It asks for abdominal control and spinal mobility; using momentum is not the objective.
- Single Leg Circle
- A classical mat exercise in which one leg traces a controlled circle while the pelvis and trunk remain organised.
- Shoulder Bridge
- A supine exercise where the pelvis lifts from the mat while the shoulders and feet remain grounded. Variations emphasise articulation, hip strength or stability.
- Teaser
- An advanced balance exercise with the torso and legs lifted into a V-like shape. Preparatory versions are entirely valid and often more useful.
- Swan
- A back-extension exercise performed lying face down. Length through the spine matters more than lifting as high as possible.
- Saw
- A seated exercise combining rotation with a controlled forward reach, traditionally performed with the legs apart.
“Pilates should look controlled because it feels controlled. Smaller, well-organised movement is often more valuable than greater range.”
What should a beginner listen for?
- Instructions about breath, setup and where movement should begin.
- Options that reduce range, resistance or balance demands.
- Permission to pause when technique changes or discomfort appears.
- Clear apparatus safety instructions before springs or footbars are adjusted.
Before your first class
Tell the instructor about pregnancy, osteoporosis, joint replacement, recent surgery, persistent back or neck pain, dizziness or another relevant condition. Pilates can be adapted, but a group class is not a substitute for individual assessment by an appropriately qualified health professional.
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