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Pilates: Beginnings of Pilates Before It Became a Trend

  • #no.1
  • Aug 12
  • 3 min read

The Untold Story of Joseph Pilates and the Birth of Contrology


In 1945, Joseph Pilates published his thoughts regarding our lifestyle. Return to Life Through Contrology is an incredible book full of insights that would go on to shape one of the most enduring fitness methods of the twentieth century. Long before "core strength exercises" or "mind and body connection" became fitness industry buzzwords, J. Pilates was convinced that modern life itself was making people physically weaker through poor posture, shallow breathing, and sedentary habits. From his perspective, all of these are silently eroding the body's natural vitality. His answer to the issue was not yet another workout routine, but a complete philosophy.  He called his creation CONTROLOGY. It is built on the belief that true health will come if an individual controls his body, mind, and spirit simultaneously. Arguing that it does not come from isolated muscle-building or mindless repetition.

In his published material, J. Pilates not only covers his philosophy, but also includes an exercise manual. In the first few chapters of the book, the author explains why his thoughts have to be taken into consideration before he further expands with his nowadays worldwide famous sequence of 34 mat exercises. To this day, they remain the backbone of the Classical Pilates routine. His legacy can be seen in every Pilates video, studio, and in each one of us.


Why does it still matter?

As a writer of this article, I have to say that I have been practising Pilates for nearly 5 years. I have tried various studios and types, which include Reformer and  Classical Pilates. Contrary to popular belief, Pilates is far more than a series of exercises performed strictly on a mat. The main difference between the two styles is in the equipment necessary. Pilates studios may vary in the present equipment and routine they offer. Practitioners may also use specialized apparatus such as the Cadillac (can be recognized as the Trapeze Table), Wunda Chair, Ladder Barrel, Spine Corrector, and other pieces of equipment originally designed by Joseph Pilates himself. Despite the fact that Pilates is by some considered more for females, anyone can benefit from this type of exercise. Sessions can be held either as private one-on-one lessons or in small group classes, with the equipment providing adjustable resistance and support to suit different fitness levels.


Book: Return to Life Through Contrology

Part 1: The philosophy

In the first part of the book, Joseph Pilates focuses on how modern lifestyle is negativly effecting lifes of all of us. He argues that poor posture, shallow breathing, and less movement in day-to-day life cause physical decline that can not be healed by exercises that overdevelop muscle growth without control and neglect the necessary balance that should be reached by the individual. He calls his method Contrology, which ensures the complete coordination of body, soul, and mind.


Part 2: The exercises

A photographed sequence of Pilates himself (in his 50s) performing each move, with short captions. Movments itself largely speak for themselves once they are understood. While performing these exercises, it is important to focus on the ideas he is trying to shed light on. At the beginning of the book, through the  quote "Physical fitness is the first requisite of happiness," he is communicating the importance of loving and practicing sports with a positive attitude. Moreover, he emphasizes breathing and quality of movement over speed and quantity.



The 34 mat exercises

All these exercises mentioned below build a flow, making it a system of specific exercises in specific order. They start with opening movements to warm up the circulation and prepare the body for the upcoming workout.


  1. The Hundred

  2. Roll-Up

  3. Roll-Over with Legs Spread

  4. One Leg Circle

  5. Rolling Back (Rolling Like a Ball)

  6. One Leg Stretch

  7. Double Leg Stretch

  8. Spine Stretch

  9. Rocker with Open Legs

  10. Corkscrew

  11. Saw

  12. Swan-Dive

  13. One Leg Kick

  14. Double Kick

  15. Neck Pull

  16. Scissors

  17. Bicycle

  18. Shoulder Bridge

  19. Spine Twist

  20. Jack Knife

  21. Side Kick

  22. Teaser

  23. Hip Twist with Stretched Arms

  24. Swimming

  25. Leg Pull (Front Support)

  26. Leg Pull Front

  27. Kneeling Side Kicks

  28. Side Bend

  29. Boomerang

  30. Seal

  31. Crab

  32. Rocking

  33. Control Balance

  34. Push-Up


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