When practicing Pilates, is the quantity and speed of movements important?

Hey friend! That's an excellent question, and you've really hit on the essence of Pilates. As someone who's diligently practiced Pilates for quite some time, I can tell you directly:

In Pilates, focusing on the number of repetitions and speed of movements is not only unimportant, but actively counterproductive!

If you see someone on the mat huffing and puffing, rapidly performing various movements, they might just be mimicking the "shell" of Pilates without grasping its soul.

Why do I say this? Let me explain it in plain language:

The Core is "Control," Not "Momentum"

The most emphasized word in Pilates is "Control."

• When pursuing speed and quantity: You're very likely using your body's momentum to "甩" (fling/swing) your limbs. For instance, with a leg lift, you might kick it up rapidly ("嗖" - whoosh!) and let it drop down with a thump ("哐" - clang/thud!). In this process, your core muscles are barely engaged, and you risk injuring your lower back or joints.
• When slowing down: You must engage your deep core muscles to lift your leg slowly and with control, then stabilize it at the highest point, and finally lower it slowly and with control. During this process, you'll feel your abdominal, back, and gluteal muscles quietly working – this is effective exercise.

To draw an analogy, it's like writing with a calligraphy brush. Writing fast might result in scribbles; but writing slowly, stroke by stroke, allows you to capture the structure and spirit. Pilates movements are the same: slowing down allows you to feel the "brushstrokes" of your muscles.

"Precision" is Key to Targeting the Right Muscles

Many Pilates movements look simple, but they demand great "Precision." They aim to train deep, small muscle groups that are often difficult to engage in daily life.

• When pursuing speed and quantity: Your body will instinctively compensate by using strong, large muscles (like your quadriceps or trapezius) to "get the job done." The result is that you don't engage the abdominal core you intended to, and instead, your neck and shoulders become increasingly tense.
• When slowing down: You have enough time to think and feel: "Am I engaging my abs now?" "Are my shoulders relaxed?" "Is my pelvis aligned?" This "mind-body connection" is the source of Pilates' effectiveness. One precise movement is far more effective than ten sloppy ones.

Breathing is the Soul of Movement

In Pilates, Breathing is synchronized with movement. Typically, you exhale on exertion and inhale on release.

• When pursuing speed and quantity: You simply can't pay attention to your breath; you'll either hold your breath the entire time or your breathing rhythm will be completely chaotic. This not only significantly reduces the exercise's effectiveness but can also make you feel dizzy.
• When slowing down: You can calmly integrate breath into your movements. Correct breathing helps you better engage your core (especially by drawing in your abdomen on exhalation) and makes movements more fluid and stable.

In Summary

Don't treat Pilates like an aerobics class or HIIT. It's more like a "dynamic meditation" or a "moving strength control training."

So, next time you practice, forget about "quantity" and "speed." Instead, you should focus on:

• Feel: Is your core engaged? Are your target muscles burning?
• Stability: Is your body (especially your torso) as stable as a rock throughout the movement?
• Flow: Is the transition between movements as smooth as flowing water?
• Breath: Are your breathing and movement perfectly synchronized?

Remember, doing 5 high-quality, controlled, and precise movements is far more valuable and safer than doing 20 fast, sloppy ones. This is the correct way to unlock a new world of Pilates!