The 6 essential Pilates principles for Pregnant Moms

Credit: Pain Management and Injury Relief

Pilates is an exercise which emphasizes the balanced development of the body through core strength, flexibility, and awareness to support efficient and graceful movement. Besides that, pilates can also help decrease and prevent back pain especially for us who are living in this modern era. Pilates was developed by Joseph Pilates which focuses on the principles of centering, postural alignment, coordination, concentration, breathing, precision and movement sequencing, and it has been reported as an effective strategy for the management of lower back pain. Most of us get back pains every now and then because we sit and stare at screens for hours.



Pilates method is suitable for a wide range of people regardless of their age. Athletes and dancers, pregnant mothers and seniors love this exercise because it helps them become stronger, leaner, longer and are able to do anything with grace and ease.

The 6 essential Pilates principles

Note that Joseph Pilates did not set the exercise without putting any principles. With these 6 basic principles, it helps infuses the exercise. The 6 principles include centering, concentration, control, precision, breath and flow.

  1. Centering: It is defined as physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone.
  2. Concentration: You will obtain maximum value from each movement if you focus and do it with full concentration.
  3. Control: Every Pilates exercise is done with complete muscular control. It is all a conscious and deliberate movement that the mind is controlling.
  4. Precision: Awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
  5. Breath: Using the lungs to strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
  6. Flow: Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way.

Pavithra Chanderan is a 28 years old physiotherapist and certified Pilates instructor who has been teaching Pilates for 6 years now. She has seen people as young as the age of 15 to 50 with degenerative disease. She said that her client once neatly surmised what Pilates had done for him. “I stopped groaning,” he said. “When I get out of the car now, I don’t go arrggghhh.”

credit: Clementine Daily

In conclusion, the results have proven that this exercise reduces disability and pains and everyone can benefit from this exercise, so what are you waiting for? Let’s start being healthier!

To find out more, you can look me up on Instagram at @pavithrachanderan and if you have any bad experience returning to exercises after delivery, I would love to hear your thoughts! You can also meet me in the Women Wellness Blueprint workshop that is happening around Kuala Lumpur, find out when is the next date from or drop an email to

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You may also drop us a text on Whatsapp at 012-2170391 – Lavinia, or Email (

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Credit for information:
Pavithra Chanderan, Physiotherapist, Certified Pilates Instructor, Pre & Post-natal Specialist, Certified TRX instructor – TRX Sports Medicine Level 2, Special Interest In Women’s Health
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