Pilates Methods, Principles and Class Etiquette: Classical vs Contemporary, Mat vs Reformer

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First reformer class. The teacher says “two reds and a blue,” and everyone around you clicks springs onto a bar while you wonder which color is which. Someone is already lying down with her head on the headrest and feet on the footbar; the person next to you is wearing socks with rubber dots on the soles. Nobody is talking. Pilates has no referee and no rulebook, but it does have methods, principles and class etiquette, and knowing them makes that first class a lot less confusing. This page covers classical versus contemporary Pilates, the core principles, the difference between mat, reformer and tower, and how to behave in a studio.

Pilates methods at a glance

Classical	Teaches Joseph Pilates’ exercises in his order, on equipment as close as possible to his, as passed down by the teachers he trained (the “elders”).
Contemporary	Based on his work but changed: exercises adapted, the order varied, often with ideas from physical therapy and exercise science. Most gym and chain-studio classes are contemporary in style.
Traditional principles	Centering, concentration, control, precision, flow and breathing.
Main apparatus	Mat, reformer, Cadillac (trapeze table), tower, Wunda chair, ladder barrel, spine corrector and the “magic circle” ring.
Rules that matter most	Grip socks, tell the teacher about injuries, listen to spring cues, never stand on the footbar.

Classical vs contemporary Pilates

Joseph Pilates wrote down 34 mat exercises in his 1945 book Return to Life Through Contrology and built the apparatus himself. After he died in 1967, the people he had taught carried the method on. Balanced Body, the largest maker of Pilates equipment, sums up the split well: classical Pilates means the same exercises, in the same order, on equipment as similar as possible to his, while contemporary Pilates is based on his work. Classical teachers trace their training back through elders such as Romana Kryzanowska, who worked with Joseph Pilates for years.

In practice, a classical class tends to flow through a fixed sequence at a brisk pace, and you learn the order over time. A contemporary class may start with breathing and pelvic alignment drills, use more props, change the order and modify exercises for injuries or sport. Neither is “right.” For athletes, the bigger question is the teacher: someone who watches your form, knows your sport’s demands and changes exercises for your body. Since a 2000 federal court ruling made “Pilates” a generic term, any class can use the name, so ask about the teacher’s training (our teachers and certification page explains the letters).

The core principles

Pilates teachers often sum up the method in six traditional principles. A review of 119 research papers found they were discussed in about a quarter of studies, and breathing was the one that showed up most.

• Centering: movement starts from a steady trunk, sometimes called the “powerhouse”: abdominals, low back, hips and buttocks.
• Concentration: full attention on each movement, which is why classes are quiet.
• Control: no throwing or swinging; you control the spring or your body weight in both directions.
• Precision: exact positions and a small number of repetitions done well.
• Flow: smooth movement and transitions from one exercise to the next.
• Breathing: breath timed with each movement, usually exhaling on the effort.

Athletes will recognize these: control under load, precise technique and breathing under effort are the same things a coach asks for in a squat, a golf swing or a free throw.

Mat vs reformer vs tower and other apparatus

Apparatus	What it is	Good for
Mat	Floor exercises on a thicker mat with body weight; sometimes a ring, mini ball or band.	Starting out, team sessions, home and travel.
Reformer	A sliding carriage on a frame, with springs, a footbar and ropes or straps.	Adjustable resistance or help; legs, hips, trunk and shoulders; group studio classes.
Cadillac / trapeze table	A raised table with a frame overhead holding springs, bars and a trapeze.	Private sessions, rehab-style work, hanging and spring exercises.
Tower	A smaller vertical frame with springs and a push-through bar, often attached to a reformer or used on the floor.	Cadillac-style exercises in less space.
Wunda chair	A box with a spring-loaded pedal.	Hard balance and strength work, a lot of single-leg control.
Ladder barrel / spine corrector	Curved barrels for stretching and spine work.	Mobility, side bending, back extension.
Magic circle	A flexible ring you squeeze or pull apart.	Inner and outer thighs, arms and chest; adds resistance to mat work.

The National Pilates Certification Program’s training standard expects a comprehensive teacher to know all of these. In a typical studio you’ll meet the mat and the reformer first. On a reformer, springs are color-coded by tension, and the color system can differ between makers, so follow the teacher’s cue rather than guessing. Remember that a lighter spring doesn’t always mean easier: in some exercises less spring means less support and more work for your trunk.

Pilates class etiquette

• Book and arrive early. Reformer classes are small and often booked ahead; arrive a few minutes early on your first visit so the teacher can show you the machine.
• Wear grip socks. Many studios require them; Club Pilates, for example, says every class participant needs grip socks and sells them at the front desk.
• Fitted clothes. Loose shirts ride up when you’re upside down and can catch in springs; skip zippers and big buckles that scratch upholstery.
• Tell the teacher about injuries, surgery, pregnancy or medical conditions before class, quietly, so they can modify exercises.
• Listen for spring changes and change them with the carriage at rest; don’t let springs snap back.
• Machine safety: keep hands and feet clear of moving parts and never stand on the footbar, both in the reformer maker Balanced Body’s safety rules.
• Phones away, voices low. Concentration is one of the principles.
• Wipe down the mat or reformer after class, and put props back where they came from.
• Stop if it hurts. Pain, dizziness or shortness of breath means stop and tell the teacher; that’s another of Balanced Body’s rules.

A pair of grip socks and your own mat are the two things most athletes buy first. Socks such as the toesox half-toe grip socks keep your feet from sliding on the footbar and platform. For mat classes at home or the gym, a dense mat like the Manduka PRO (6 mm, about $144) cushions your spine during roll-ups.

Back to the Pilates for athletes hub, or see Pilates gear, Pilates training for athletes, Pilates injuries and safety and our yoga styles and etiquette page.

Pilates methods and etiquette FAQs

What is the difference between classical and contemporary Pilates?

Classical Pilates teaches Joseph Pilates’ exercises in his original order on equipment close to his designs. Contemporary Pilates is based on his work but adapts exercises and order, often adding physical therapy ideas and more props.

What are the six principles of Pilates?

Centering, concentration, control, precision, flow and breathing. They describe how to move rather than a set of rules, and research papers mention breathing most often.

Should a beginner start with mat or reformer?

Either works. Mat is cheaper and teaches you to control your own body weight; a beginner reformer class lets the springs help you and shows you the machine safely. If you have an injury, a private session first is a good idea.

Do I really need grip socks for Pilates?

Many studios require them for hygiene and so your feet don’t slip on the reformer. Check your studio’s rules; most sell them at the desk if you forget.

What is a reformer tower?

A vertical frame with springs and a push-through bar, often attached to the end of a reformer. It lets you do many Cadillac exercises in less space.