What is the 10 20 30 rule in Pilates?

The 10-20-30 rule in Pilates refers to the recommended time, in seconds, to spend on each exercise during a Pilates workout. According to this rule, you should spend 10 seconds on the eccentric (lowering) phase of each exercise, 20 seconds on the isometric (holding) phase, and 30 seconds on the concentric (lifting) phase.

By following this guideline, you're able to target your muscles in a slow and controlled manner, which helps to build strength, increase flexibility, and improve balance. Additionally, the 10-20-30 rule helps to prevent injury by allowing you to focus on proper form and technique throughout each exercise.

It's important to note that the 10-20-30 rule is just a guideline, and it's not necessary to follow it strictly for every exercise. The most important thing is to find a pace that works for you and allows you to focus on proper form and technique. Your Pilates instructor can help you determine the best pace for your individual needs.