Class Descriptions

Mat Pilates is a very popular form of exercise thanks to its many benefits.

 

These benefits include

• improved posture, coordination and balance

• stronger core and flatter tummy

• reduction/prevention of back pain

• reduced stiffness and increase in mobility and flexibility

• healthier spine

• helps prevent injuries

• improved performance in sports or dance

• reduced stress

• many have noticed it even helps them sleep better!

 

How is Pilates different to other toning mat classes? When you take a Beginner course with me in person or as a video course you'll learn the principles of Pilates: control, body alignment, neutral spine, core engagement, lateral thoracic breathing, precision and flow. Practicing these principles while performing Pilates exercises makes all the difference. Pilates looks and feels easy when not done correctly. That is why it is important Pilates class sizes are small and the teacher goes around correcting. When you get it right you really feel the exercises working your deeper core muscles; transversus abdominis, lumbar multifidus and the pelvic floor. These are the important muscles for improving your posture, reducing back pain. They act as your very own corset giving your spine support (and help you get a flatter tummy!) Even after one class you will stand a little bit taller and feel more relaxed in your body.

 

In Beginner Pilates (Level 1) classes we keep practicing the basics and you will learn classic Pilates exercise repertoire along with modern Pilates exercises. We also use optional small equipment such as Pilates circles, weights, balls of varying sizes, blocks, resistance bands, foam rollers and hedgehogs. In higher level classes you explore all the 34 original exercises Joseph Pilates created, and learn new combinations of classic and modern exercises. We work on a certain sequence of exercises for a block, and both the warm up and the exercises become harder as the weeks go by. This approach means you will thoroughly learn the exercises and can really feel yourself improve. 

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What level is right for me? If you have no prior experience, Beginner level is for you. 

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Am I ready for Level 2-3 (improver-Intermediate?)

If you take classes in person: Anna will let you know when you’re ready to move up to the next level.

If you take On-Demand Video classes: Once you've completed Strong Foundations Series 1 and 2, you have learned all the traditional beginner level mat exercises and your TVA and back may be strong enough to move up to Level 2-3. At that next level you start working at improver level and build up towards intermediate. 

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In order to move up to Level 2-3 (improver-intermediate) you should be able to perform most if not all of  the following levels of exercises:

1. You're able to keep your lower belly (TVA) flat, and your hips and pubic bone triangle alignment flat when you lift both legs up to 90 degrees tabletop position while lying supine (on your back). So for example you can do The Hundred exercise with both legs up, at least for 5 full breaths if not the full 10 yet. 
2. Your TVA is strong enough to stay engaged (not flop down to the floor) when you do the Swan Dive on your front (prone) and you lift both arms up in the fork position (elbows bent at 90). In the Swimming exercise you're able to lift your chest, head and opposite arm and leg up without TVA dropping to the floor. 
3. In The Shoulder Bridge exercise you're able to lift one leg up to 90 off the floor.
4. You are able to do your Push Up in the angle (3/4) position. You don't need to be able to do max rep count though in that position ​

When am I ready to move up to Level 3-4?

NEW JOINERS. If you have already taken Pilates elsewhere in a dedicated Pilates studio (not a Pilates class in a gym setting) at intermediate-advanced level, the odds are my Level 3-4 is suitable for you too! 

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If you've already been a member of my online studio for a while and worked at Level 2-3, you should be able to do the majority of the exercises below in order to move up to 3-4. If you currently take my classes in person I'll also be able to tell you when you're ready to move up. 

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1. You can straighten your legs to 45 degrees in the Hundred exercise without losing core engagement or triangle tilting


2. You can do the Scissors with straight legs correctly


3. You can perform the Criss Cross maintaining the ab curl (not bring head and shoulders down to mat between each oblique curl rep)


4. You manage the One Leg Stretch and Double Leg Stretch with both legs up +ab curl position without your neck tiring quickly, or your hips rounding. 


You're able to perform the leg movements in the Shoulder Bridge


5. In Swan Dive you're able to lift to fork, and then straighten arms without belly dropping


6. In Swimming you're able to lift both arms and legs up without belly dropping


7. You're comfortable doing Push Ups in the angle position, and ready to start practicing full plank position 


8. In the Side bend you're able lift bottom knee up as well (full body lift)


9. You're able to do hip lifts, and are ready to start practicing a Roll Over. A lot of the exercises in Level 3-4 will involve Roll Overs and learning the Shoulder Stand. If the rolling over movement isn't suitable for you, don't worry, they can be adapted and you can still move up to 3-4. 



 

Please note our bodies are built differently. You may be able to do some of the exercises listed above with ease, while others you struggle with. That's ok and you can still move up! A lot of it has to do with the weight distribution in our bodies. You may find shoulder bridge easy if you have strong legs, but Push Ups really tough if your top half is of a slimmer build. You're not expected to reach the same difficulty level in every single exercise.

Also, if for example sore wrists are holding you back in exercises such as Push Ups or Side Bends, that's ok. You can use blocks to help you, or just go for some of the adaptions I offer (for example elbow down in the Side Bend to take the pressure off the wrist altogether, or performing a plank instead of a Push Up). 

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At Level 3-4 you'll then also be able to try the toughest difficulty level options I give in other classes too, such as Barre and Full Body Burn online video classes.​

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Pilates with Small Equipment (currently only as video classes) focus on exploring the use of small props, such as foam rollers, mini balls and large gym balls. All of the equipment mentioned are very beneficial for improving core stability and strength. Gentle Pilates (currently only as video class) is a relaxing, slow paced class that places a bit more emphasis on mobility exercises. If taken as a video class, it works very nicely as a wake up morning class too. Difficulty level options are given for each level, however beginners should first take their Basics class and a few Pilates Level 1 classes in order to understand the basics before joining these classes. In Pilates Flow (currently only as video classes) classes the exercises flow to the rhythm of the music. There are Flow classes for different levels. For example the Pilates Flow: The 34 (level 4) is suitable for advanced level. You should be familiar with Pilates basics first before taking a flow class.

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Working at your own level. Pilates is a very self-focused, non-competitive class in a supportive and encouraging environment. It's a time for you to connect with your body and make it stronger at your own pace. Pilates is taught by layering each exercise. This means you will always have the right amount of challenge, even in a mixed ability class. If you have limitations to movement, such as a shoulder injury or arthritis in your wrists, we can give you adaptations or alternative exercises. Do you suffer from back pain and stiffness? Want to improve your posture? Have no health niggles but want to improve your strength, mobility and flexibility? No matter your background or goals, Pilates is for you!

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Who was Joseph Pilates? He created a method he called "Contrology", now known as the Pilates method, in New York in the 1920s. At its core is the idea of the use of your mind to control your muscles. This includes focusing your attention on the deeper core postural muscles that help to keep the body balanced and provide support for the spine. Pilates described his method in the following way: “Contrology is not a system of haphazard exercises designed to produce only bulging muscles". It is an exercise and breathing regime that “develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit.” You can read more about Joseph Pilates's life and legacy here. 

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