{"id":41163,"date":"2019-12-01T01:59:10","date_gmt":"2019-11-30T17:59:10","guid":{"rendered":"https:\/\/flexhk.com\/2019\/12\/01\/6-guiding-principles-of-pilates\/"},"modified":"2024-09-02T15:16:14","modified_gmt":"2024-09-02T07:16:14","slug":"6-guiding-principles-of-pilates","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/","title":{"rendered":"6 Guiding Principles of Pilates"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_empty_space][vc_empty_space][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column width=”1\/4″][vc_empty_space][\/vc_column][vc_column width=”1\/2″][vc_column_text]Let\u2019s go back to the beginning: Joseph Pilates\u2019 philosophy – the guiding principle of\u00a0 Contrology, what we now refer to as the Pilates method<\/span><\/i><\/p>\n

Pilates, more than other exercise programs, requires a high level of mental focus<\/span>. <\/span><\/i>It\u2019s essential to understand the concepts behind the system, otherwise it may not stand out beyond a series of fancy sit-ups and stretches. Oh, and the ability to maneuver around machines. (<\/span>Also read: <\/b>Pilates Equipment vs. Gym Equipment<\/span><\/a>)<\/span><\/p>\n

When you do Pilates exercises with these six key principles in mind, you gain way more levels of meaning and effectiveness. The following concepts give you an idea of what to think about when doing the exercises: <\/span><\/p>\n

\"\"<\/b><\/h1>\n

Control<\/b><\/h1>\n

Inner control allows one outer freedom without fear of injury<\/span><\/i><\/p>\n

Joseph Pilates originally called his method <\/span>Contrology<\/span><\/a> \u2013\u00a0it wasn\u2019t until his students took over teaching and disseminating the work,\u00a0 that people referred to the method as <\/span>Pilates. <\/span><\/i>Therefore, the most fundamental rule when doing Pilates is to <\/span>control your body\u2019s every movement<\/span><\/i>. This applies not only to the exercises themselves but also the transitions between them.\u00a0<\/span><\/p>\n

During mat exercises, control enters the picture with the start and end of each movement. When you apply the brakes in a controlled manner, you train the muscles to hold in a lengthened state.\u00a0<\/span><\/p>\n

Long and strong muscles \u2013 isn\u2019t that what we all want? (No offense to the bodybuilders out there! <\/span>Read <\/b>Nick Haslam\u2019s related story <\/span>here<\/span><\/a>.) When training clients, Pilates instructors ideally encourage smooth and even movements, getting the muscles to cooperate synergistically, not in isolation.\u00a0<\/span><\/p>\n

When focusing on controlling a movement, the body is forced to recruit helper muscles called <\/span>synergists<\/span><\/i>, which are usually smaller than the main muscles. When many muscles work together to do one movement, the body as a whole develops improved balance and coordination. Also, the big muscles won\u2019t get too big and bulky because they don\u2019t have to do all the work by themselves \u2013 turning you into a long and lean machine!<\/span><\/p>\n

\"\"<\/b><\/h1>\n

Concentration<\/b><\/h1>\n

Also called \u2018Focus\u2019 or \u2018Precision\u2019<\/span><\/i><\/p>\n

Concentration comes back to being fully present when working out and being specific about what muscles you use and don\u2019t use. (<\/span>Also read <\/b>this<\/span> Introduction to Mindfulness<\/span><\/a> by our in-house psychotherapist and Pilates guru Brenton Surgenor).<\/span><\/p>\n

What\u2019s the difference between concentration and control? It\u2019s a mental focus on each movement and action in order to identify the exact areas in our bodies that need activation. This is especially important these days, with so many distractions in life, making it difficult to focus.\u00a0<\/span><\/p>\n

The objective is mental clarity in the same way as people who do Tai Chi or Yoga focus on their breathing, balance, posture and exact movement or direction. In these movements, there is no time to waste in having thoughts elsewhere. This ideally translates into being practiced in every part of your life: doing things mindfully and with purpose.\u00a0<\/span><\/p>\n

\"\"<\/b><\/h1>\n

Centering<\/b><\/h1>\n

Never forget to pull that belly in!<\/span><\/i><\/p>\n

If your Pilates instructor has ever asked you to \u201cpull the navel to the spine\u201d, he or she is referring to centering! This is the ultimate Pilates cue in which you bring your deep abdominal muscles into action. All Pilates exercises are done with the deep abdominals engaged to ensure proper centering. All Pilates exercises focus on developing abdominal strength by moving from the center or \u201ccore\u201d of the body, rather than the extremities. \u201cMove from the Powerhouse\u201d is often a cue heard in Pilates class.\u00a0<\/span><\/p>\n

\"\"<\/b><\/h1>\n

Precision<\/b><\/h1>\n

The little things count!<\/span><\/i><\/p>\n

When initiating any movement, you must know exactly <\/span>where<\/span><\/i> that movement starts and where it will end, relating to spatial awareness. All Pilates exercises have exact definitions of where the body should be at all times. The whole body must be in agreement when moving the Pilates way.<\/span><\/p>\n

Precision combats those bad exercise habits that contribute to injury or pain. Pilates trainers are there to correct those mistakes like tightening your shoulders or over-arching your back. Remember, the goal of Pilates is to focus on the specific muscles that should be working, and switching off those that may want to help out but shouldn\u2019t.\u00a0<\/span><\/p>\n

If you suffer from pain because of bad postural habits, a few good sessions of Pilates should already affect positive change in the body.<\/span> This can only happen when you increase the precision in your movements!<\/span><\/p>\n

\"\"<\/h1>\n

Breath<\/b><\/h1>\n

Did you know that most people breathe at half of their lung capacity?<\/span><\/i><\/p>\n

Do you hold your breath when performing a new and difficult task? Ditto! When you hold your breath, you actually tense muscles, exacerbating improper posture and reinforcing tension habits. Consistent breathing is essential to flowing movement and proper muscle balance \u2013\u00a0every Pilates exercise has a specific breathing pattern assigned to it.\u00a0<\/span><\/p>\n

Shallow breathing is an unfortunate side effect of a sedentary and stressful life. Deep inhalation and full exhalation exercise the lungs and increase lung capacity, bringing deep relaxation. Focused breath also helps maximize the body\u2019s ability to stretch and gain optimal body control through a release of tension.\u00a0<\/span><\/p>\n

It sounds easier than it looks: breathing while moving is not always easy! But when you do it, beautiful things can happen.\u00a0<\/span><\/p>\n

\"Tower<\/h1>\n

Flow<\/b><\/h1>\n

Pilates is like a dance, in that the flow of the body is essential<\/span><\/i><\/p>\n

Many injuries occur when there is a sudden jolt or over-extending movement within our bodies. If we can train ourselves to be more aware of our range of movement, chances of injury are greatly reduced.<\/span> Pilates\u2019 goal is to make our movements seamless and smooth, as if our bodies were strong elastics.<\/span>[\/vc_column_text][vc_empty_space height=”20px”][blockquote text=”With flowing, non-stop movements, courtesy of built-in transitions, Pilates can be a sweat sesh and serious cardio workout.” show_quote_icon=”yes”][vc_column_text]<\/p>\n

– Heather Thomas Shalabi, Founder of Flex Studio HK<\/em><\/p>\n

[\/vc_column_text][vc_empty_space height=”20px”][vc_column_text]The essence of Pilates movements is to allow one\u2019s body to move freely, and (at the end of each movement) finish with control and precision. This inspires flexibility to the joints and muscles even while teaching the body to elongate and move with even rhythm. (<\/span>Also read: <\/b>Q&A: Heather Thomas Shalabi on Intelligent Movement<\/span><\/a>)<\/span><\/p>\n

[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_empty_space][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_empty_space][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

When you do Pilates exercises with these six key principles in mind, you gain way more levels of meaning and effectiveness.<\/p>\n","protected":false},"author":2,"featured_media":34203,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[15,21],"tags":[99,20,130,22,23,111,24,131,112,25],"class_list":["post-41163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","tag-advice","tag-classical-pilates","tag-contrology","tag-habits","tag-healthy","tag-joseph","tag-pilates","tag-principles","tag-sleep","tag-tips"],"acf":[],"yoast_head":"\n6 Guiding Principles of Pilates - FLEX Studio Hong Kong<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Guiding Principles of Pilates - FLEX Studio Hong Kong\" \/>\n<meta property=\"og:description\" content=\"When you do Pilates exercises with these six key principles in mind, you gain way more levels of meaning and effectiveness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"FLEX Studio Hong Kong\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-30T17:59:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-02T07:16:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"marketing\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"marketing\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\"},\"author\":{\"name\":\"marketing\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/77ae9e01bf0fb48460c9f5d7d3592ffe\"},\"headline\":\"6 Guiding Principles of Pilates\",\"datePublished\":\"2019-11-30T17:59:10+00:00\",\"dateModified\":\"2024-09-02T07:16:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\"},\"wordCount\":1223,\"publisher\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/#organization\"},\"image\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg\",\"keywords\":[\"advice\",\"classical pilates\",\"contrology\",\"habits\",\"healthy\",\"joseph\",\"Pilates\",\"principles\",\"sleep\",\"tips\"],\"articleSection\":[\"Blog\",\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\",\"url\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\",\"name\":\"6 Guiding Principles of Pilates - FLEX Studio Hong Kong\",\"isPartOf\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg\",\"datePublished\":\"2019-11-30T17:59:10+00:00\",\"dateModified\":\"2024-09-02T07:16:14+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage\",\"url\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg\",\"contentUrl\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg\",\"width\":600,\"height\":400},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/like2say.com\/flexhk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"6 Guiding Principles of Pilates\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#website\",\"url\":\"https:\/\/like2say.com\/flexhk\/\",\"name\":\"FLEX Studio Hong Kong\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/like2say.com\/flexhk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#organization\",\"name\":\"FLEX Studio Hong Kong\",\"url\":\"https:\/\/like2say.com\/flexhk\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2023\/11\/Flex_Logo_white-resized.png\",\"contentUrl\":\"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2023\/11\/Flex_Logo_white-resized.png\",\"width\":599,\"height\":287,\"caption\":\"FLEX Studio Hong Kong\"},\"image\":{\"@id\":\"https:\/\/like2say.com\/flexhk\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/77ae9e01bf0fb48460c9f5d7d3592ffe\",\"name\":\"marketing\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/8a27ddd2c1d7308282f013fb76a1d64aee65837e0176cfa7a14d63915bc9805f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/8a27ddd2c1d7308282f013fb76a1d64aee65837e0176cfa7a14d63915bc9805f?s=96&d=mm&r=g\",\"caption\":\"marketing\"},\"url\":\"https:\/\/like2say.com\/flexhk\/author\/marketing\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Guiding Principles of Pilates - FLEX Studio Hong Kong","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"6 Guiding Principles of Pilates - FLEX Studio Hong Kong","og_description":"When you do Pilates exercises with these six key principles in mind, you gain way more levels of meaning and effectiveness.","og_url":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/","og_site_name":"FLEX Studio Hong Kong","article_published_time":"2019-11-30T17:59:10+00:00","article_modified_time":"2024-09-02T07:16:14+00:00","og_image":[{"width":600,"height":400,"url":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg","type":"image\/jpeg"}],"author":"marketing","twitter_card":"summary_large_image","twitter_misc":{"Written by":"marketing","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#article","isPartOf":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/"},"author":{"name":"marketing","@id":"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/77ae9e01bf0fb48460c9f5d7d3592ffe"},"headline":"6 Guiding Principles of Pilates","datePublished":"2019-11-30T17:59:10+00:00","dateModified":"2024-09-02T07:16:14+00:00","mainEntityOfPage":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/"},"wordCount":1223,"publisher":{"@id":"https:\/\/like2say.com\/flexhk\/#organization"},"image":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg","keywords":["advice","classical pilates","contrology","habits","healthy","joseph","Pilates","principles","sleep","tips"],"articleSection":["Blog","Fitness"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/","url":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/","name":"6 Guiding Principles of Pilates - FLEX Studio Hong Kong","isPartOf":{"@id":"https:\/\/like2say.com\/flexhk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage"},"image":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg","datePublished":"2019-11-30T17:59:10+00:00","dateModified":"2024-09-02T07:16:14+00:00","breadcrumb":{"@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#primaryimage","url":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg","contentUrl":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg","width":600,"height":400},{"@type":"BreadcrumbList","@id":"https:\/\/like2say.com\/flexhk\/6-guiding-principles-of-pilates\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/like2say.com\/flexhk\/"},{"@type":"ListItem","position":2,"name":"6 Guiding Principles of Pilates"}]},{"@type":"WebSite","@id":"https:\/\/like2say.com\/flexhk\/#website","url":"https:\/\/like2say.com\/flexhk\/","name":"FLEX Studio Hong Kong","description":"","publisher":{"@id":"https:\/\/like2say.com\/flexhk\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/like2say.com\/flexhk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/like2say.com\/flexhk\/#organization","name":"FLEX Studio Hong Kong","url":"https:\/\/like2say.com\/flexhk\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/like2say.com\/flexhk\/#\/schema\/logo\/image\/","url":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2023\/11\/Flex_Logo_white-resized.png","contentUrl":"https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2023\/11\/Flex_Logo_white-resized.png","width":599,"height":287,"caption":"FLEX Studio Hong Kong"},"image":{"@id":"https:\/\/like2say.com\/flexhk\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/77ae9e01bf0fb48460c9f5d7d3592ffe","name":"marketing","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/like2say.com\/flexhk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/8a27ddd2c1d7308282f013fb76a1d64aee65837e0176cfa7a14d63915bc9805f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/8a27ddd2c1d7308282f013fb76a1d64aee65837e0176cfa7a14d63915bc9805f?s=96&d=mm&r=g","caption":"marketing"},"url":"https:\/\/like2say.com\/flexhk\/author\/marketing\/"}]}},"spectra_custom_meta":{"_wp_page_template":["default"],"_thumbnail_id":["34203"],"_uag_page_assets":["a:9:{s:3:\"css\";s:263:\".uag-blocks-common-selector{z-index:var(--z-index-desktop) !important}@media (max-width: 976px){.uag-blocks-common-selector{z-index:var(--z-index-tablet) !important}}@media (max-width: 767px){.uag-blocks-common-selector{z-index:var(--z-index-mobile) !important}}\n\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:7:{i:0;s:11:\"core\/search\";i:1;s:10:\"core\/group\";i:2;s:12:\"core\/heading\";i:3;s:17:\"core\/latest-posts\";i:4;s:20:\"core\/latest-comments\";i:5;s:13:\"core\/archives\";i:6;s:15:\"core\/categories\";}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";s:10:\"1781168403\";s:6:\"gfonts\";a:1:{s:7:\"Default\";a:2:{s:10:\"fontfamily\";s:7:\"Default\";s:12:\"fontvariants\";a:0:{}}}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_uag_css_file_name":["uag-css-41163.css"]},"uagb_featured_image_src":{"full":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false],"thumbnail":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109-150x150.jpg",150,150,true],"medium":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109-300x200.jpg",300,200,true],"medium_large":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false],"large":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false],"1536x1536":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false],"2048x2048":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false],"gform-image-choice-sm":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",300,200,false],"gform-image-choice-md":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",400,267,false],"gform-image-choice-lg":["https:\/\/like2say.com\/flexhk\/wp-content\/uploads\/2024\/03\/DSC_7109.jpg",600,400,false]},"uagb_author_info":{"display_name":"marketing","author_link":"https:\/\/like2say.com\/flexhk\/author\/marketing\/"},"uagb_comment_info":0,"uagb_excerpt":"When you do Pilates exercises with these six key principles in mind, you gain way more levels of meaning and effectiveness.","_links":{"self":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/41163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/comments?post=41163"}],"version-history":[{"count":1,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/41163\/revisions"}],"predecessor-version":[{"id":41164,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/41163\/revisions\/41164"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/media\/34203"}],"wp:attachment":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/media?parent=41163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/categories?post=41163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/tags?post=41163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}