Embracing Normal Human Variation in Pilates
Today, we're exploring an important topic that affects every single one of us in our teaching practice: normal human variation.
Understanding and honouring the unique nature of each body not only enhances our teaching but also creates a more inclusive, effective, and compassionate studio environment.
What is Normal Human Variation?
Normal human variation refers to the natural diversity in physical, cognitive, and psychological traits that makes each person unique.
When it comes to movement and exercise specifically, these variations manifest in numerous ways:
Exercise response: Some bodies build strength or endurance more quickly than others with identical training.
Recovery needs: The time needed between workouts varies significantly between individuals.
Muscle fibre composition: Natural differences in fast-twitch versus slow-twitch fibres predispose some toward strength and others toward endurance.
Mobility and flexibility: Joint structure, connective tissue elasticity, and muscle length vary naturally.
Anatomical proportions: Limb length, torso-to-leg ratios, and other structural differences affect optimal positioning.
Incorporating Variation Awareness in Your Practice
Whether you're an instructor or a devoted practitioner, here are some practical ways to honour human variation in Pilates.
For Teachers
Share some anatomy basics during warm-ups
Briefly explain relevant anatomy (like limb length or spinal curves) and how it naturally varies between people.Offer multiple exercise variations
Present versions of an exercise as equally valid options for different people, rather than as “beginner” or “advanced” levels.Check your language
Replace phrases like “perfect form” with “try doing…” or “explore…”.Demonstrate thoughtful modifications
Show how props can accommodate different body proportions and joint mobility needs.Focus on function over form
Emphasise the purpose of movements rather than aesthetic ideals—“we’re working for (x) movement” rather than “getting flat abs.”
For When You’re Practicing
Listen to your body's feedback
Notice how movements feel rather than focusing exclusively on how they look.Experiment with positioning
Small adjustments can make exercises more effective for your unique structure.Embrace props as tools, not crutches
Using blocks, bands, and bolsters isn't “cheating”—it’s smart adaptation.Track your personal progress
Compare your current abilities only to yourself, not to others in class.
Spotlight: Common Variations and Simple Adjustments
Long femurs
Certain exercises may limit range of motion in hip and ankle flexion.
For example, in squats, your torso may naturally lean forward to balance your weight.
→ Try: Wider stance or modified angles using props.
Varying spinal curves
Natural spinal curves (and scoliosis) affect spine positioning. Some people will have more curves, some less.
→ Try: Individualised alignment cues based on your specific spinal structure.
Embracing normal human variation invites us to move beyond the idea of a single “ideal” body or way of moving. When we recognise and respect the natural differences between people, we open the door to more compassionate, adaptable, and empowering teaching. Every spine, hip, and shoulder tells its own story — and our role, whether as teachers or movers, is to listen.