Help. I’ve never been to a Pilates class before. What should I expect?

Whether you are a complete beginner to exercise or are super fit, Pilates offers a complete mind and body workout like no other and exercises can be as challenging as you want them to be. Plus, unlike other exercise classes, Pilates will reach into your everyday life. It will make you move differently, hold your body differently and you will have a sense of inner core strength like never before. Many class goers tell me they even stand differently when they are brushing their teeth or walking the dog… That’s because Pilates is great for fixing alignment and improving mobility. The movements are slow and controlled, they tone muscles, increase muscle endurance and promote good posture and balance.

Over the last 18 months over 200 people have joined classes at 101 Pilates, but with small group sizes of between 12 and 16 you get lots of individual attention. We have a strong supportive community, we laugh a lot, sometimes we shout, mainly when I lose count. But it’s fun… and hard work too.

What happens in a Pilates class?

Each week we complete a full body workout. Some weeks we use stretchy bands to strengthen our arms and upper body, other weeks we use the heavier bands over our legs to improve leg and glute shaping and tone. We even use Pilates Circles to intensify the workout or long bands for reformer inspired moves, these are all provided and optional, you can introduce them when you are ready.

We always begin with mobilising the joints and starting to warm up the muscles, we move onto various strength, alignment and balance exercises for the main part of the class and then stretch and relax at the end.

You’ll likely hear some new words during your lesson. Common terms I might use include neutral spine, alignment, c-curve, engage and articulate (meaning to roll down one vertebra at a time). Don't worry, though, these are explained in every class with reminders throughout. Everything is demonstrated and explained, I will tell you why we are doing certain exercises and which muscles to engage…in fact I never shut up.

You can also expect optional moves. The base move will be demonstrated and then progressions of the move offered to those who want the extra challenge. The most important thing to remember is to work at your own pace, yes challenge yourself, but if something hurts, don’t do it. No one is watching you, they are too busy, squeezing, aligning, contracting, engaging and breathing to worry about anything else.

How much are classes?

Individual classes are currently £8.75 for a 50 minute class. You can choose which sessions fit in with your life, changing when you need to fit around family or work. You can also book in 8 week blocks which brings the price down to £8.00 for once a week and £7.50 for twice a week. To help me manage numbers you will need to select the times you want when booking but if there are spaces in other classes you can switch to a different time if you can’t make your booked session, as long as you use up all your classes in the same block.

Do I need to bring anything?

You will need to bring a mat to class. I recommend buying a thick mat, at least 10mm thick to help cushion your joints. You will also need water. I provide any small equipment we use in the class like bands, but you can bring your own block if you like to use one. If you are studying from home in the online class you will need to buy bands to use.

How will I feel after my class?

You should feel invigorated, stretched and pretty pleased with yourself for getting through the session. The next day you may have some muscle soreness if you found a new muscle, but some extra stretches will soon sort that out. Over the next 48 hours you may still have some muscle soreness but after a few weeks of classes this will fade as your newly found muscles emerge.

What shall I wear?

Think form-fitting. A pair of leggings or cycling shorts and a sports bra or not-too-baggy t-shirt are the way to go, and wear socks with grippy treads on the soles too to help you balance and keep your feet warm. You should aim for tight clothing so I can see your alignment, enabling me to correct you as we go. But, feel comfortable, wear what makes you feel good.

How often should I do Pilates?

For the best results, aim for a few weekly sessions. Two to three times a week is ideal but remember that every class you do is more than the one you didn’t. You can also practice at home; five or ten minutes a day will really help you progress and it will also help build your flexibility. I provide short daily classes on the members area of the website so you can practice every day.

Will Pilates help you lose weight?

It definitely could. Women who did Pilates three times a week for eight weeks lost weight and inches in their waist and improved their BMI, in one University study. In another study in the International Journal of Cardiology there was evidence it also lower’s blood pressure as well as reducing waist and hip circumferences.  There is also evidence that Pilates increases your muscle mass which in turn helps you burn fat faster. As muscle weighs more than fat, don’t be disheartened if the scales don’t move, try taking measurements instead.

The other reason people who practice Pilates lose weight is through the mind and body connection, by taking extra care of yourself you start to want to make good choices and the heightened sense of wellbeing you feel makes stress eating a less frequent occurrence.

Does Pilates reduce stress?

Pilates helps you breath deeper, all classes focus on the breathing technique as well as the exercise technique. Encouraging correct breathing reduces cortisol levels. Cortisol is the stress hormone and high levels contribute to weight gain and increased stress. So, take time to breath properly and encourage your body to take care of itself.

Can Pilates help you get in shape?

You’re not going to leave class dripping in sweat like you would after running or aerobics but you will use every muscle in your body and leave with a glow. Every movement builds strength and flexibility and because it’s low impact it decreases the risk of injury and forms a good basis for other exercise forms. If you read the reviews on my website you can see people have been losing inches from all over their body through toning and building long lean muscle.

Can Pilates help with my back pain?

Research has shown taking part in Pilates regularly improves muscular endurance and flexibility. After just eight weeks of a Pilates routine, people showed improved flexibility in a study published in the Journal of Sports Medicine and Physical Fitness. It’s also a killer core workout, which can not only give you envy-worthy abs, but can also help you stand up straighter and reduce back pain.

What else is Pilates good for?

A lot. Research has shown taking part in Pilates regularly improves muscular endurance and flexibility. After just eight weeks of a Pilates routine, people showed improved flexibility in a study published in the Journal of Sports Medicine and Physical Fitness. It’s also a killer core workout, which can not only give you envy-worthy abs, but can also help you stand up straighter and reduce back pain.

Are there any risks to practicing Pilates?

None at all. As long as your instructor is qualified and you have disclosed any injuries or health conditions there is no danger. Classes will be adapted to make sure you can take part and you are always encouraged to do what you can and celebrate it, don’t worry what else is going on around you, this is your journey.

In my last customer survey five weeks into class, almost everyone said they had improved their flexibility, had less aches and pains and they felt stronger… So, what are you waiting for? Grab a mat, and give it a go. Book on the classes page or contact me direct.