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Pilates Terms Explained: A Guide for Your First Class
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Sometimes the hardest part of a new class is understanding what the teacher means. A cue can be short because it is familiar to the instructor, while you are still deciding which part of your body it refers to. This guide gives you a starting vocabulary. Teaching schools use language differently, so let your instructor explain what a term means in the exercise you are doing.
Neutral and imprint
Neutral refers to a position that retains the spine’s natural curves. In a common lying setup, neutral pelvis does not mean forcing the lower back into the mat. Imprint involves a small pelvic tilt with some lower-back flexion. It should not be understood as pressing the back down as hard as possible. 2
If you hear either term and are uncertain, pause and ask the teacher to show the difference. “Am I moving my pelvis, or trying to keep it still?” is a useful question. Avoid making a large adjustment simply because a cue sounds decisive.
Breath and ribcage placement
A breathing cue tells you when or how to coordinate breath with movement. Ribcage placement concerns the relationship of the ribs to the rest of the body. These ideas are among the foundational principles taught in STOTT PILATES. 1
When a teacher asks you to notice your ribs, ask what they want you to feel in that moment. Are you observing breathing, changing a position or keeping an area steady? You can learn the instruction more comfortably when it is connected to a specific action rather than a vague demand to hold everything tight.
Shoulder blades and head position
Scapulae is another word for shoulder blades. You may hear a cue about their placement or movement, alongside instructions about the head and neck. These body regions also appear in Merrithew’s basic-principles framework. 1
Plain language is welcome here. Ask the teacher to point to the area they mean or demonstrate the movement. A cue about the shoulders should not leave you guessing whether to lift them, lower them or keep them still. There is no benefit in memorising a technical word while remaining uncertain about the action.
Flexion, extension and rotation
Flexion usually describes bending or a forward-curving action; extension describes straightening or a backward-curving action. Rotation means turning. The exact meaning depends on the joint or region being discussed, so listen for the body part named with the word.
Think of these as descriptions of direction, not instructions to move as far as you can. Ask the teacher how much movement the exercise calls for. The difference between understanding a direction and choosing an appropriate range matters more than making the movement look dramatic.
Tabletop, stabilise and modify
Tabletop commonly describes a lying position with the legs lifted and knees bent, often with the shins approximately parallel to the floor. Stabilise means keeping an area appropriately steady while another part moves. A modification changes the exercise so it better matches the person or the teaching goal.
Treat these words as invitations to check the setup. Ask whether your feet should remain on the floor, which area is meant to stay steady or what alternative is available. A modification is useful information about the task; it is not a mark against your ability.
On the apparatus
A carriage is the sliding platform of a Reformer. Springs, straps and a footbar are parts the instructor may refer to during setup. Springs may assist movement or add resistance, depending on the exercise. Let the teacher explain the settings before changing them. 4
You can say, “Which part are you referring to?” instead of trying to interpret an unfamiliar equipment name while moving. If a cue still feels unclear, ask again. For relevant medical concerns, injury, recent surgery or pregnancy/postpartum, seek appropriate advice before starting; stop if painful or unwell. 3
A little more
clarity.
Do all Pilates teachers use the same words?
No. Vocabulary and emphasis vary between schools and instructors. Use this guide as an introduction and ask how a term applies in your class.
Does neutral mean pushing my back flat?
No. Neutral retains natural spinal curves. Ask your instructor to demonstrate the position and how it differs from imprint in the exercise being taught. 2
Should I learn every term before my first class?
No. Start with a beginner class and learn the words through demonstrations and questions. You can return to a short glossary when a term becomes relevant.
The goal is to understand what you are being asked to do. You can use everyday words, ask for another explanation and take time to learn. Familiarity with the language grows alongside familiarity with the practice.
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