PILATES


​Pilates has ample health benefits:  
  • Increased muscle strength & tone, particularly of the abdominal muscles, lower back, hips and glutes.  
  • Balanced muscular strength on both sides of your body. 
  • Enhanced muscular control of your back and hips. 
  • Improved stabilisation of your spine. 
  • Improved flexibility. 
  • Improved posture 
  • Rehabilitation or prevention of injuries related to muscle imbalances. 
  • Improved physical coordination and balance. 
  • Relaxation of the shoulders, neck and upper back. 
  • Safe rehabilitation of joint and spinal injuries 
  • Prevention of muskuloskeletal injuries 
  • Increased lung capacity & circulation through deep breathing. 
  • Improved concentration 
  • Increased Body awareness 
  • Stress management and relaxation 

WHICH CLASS IS RIGHT FOR YOU?

​BEGINNERS

This Session is ideal for those individuals wishing to learn the absolute basics of Classical Pilates, those who are NEW to Pilates, or those returning to movement post surgery/injury. This session will follow a steady pace.  ​

MIXED-ABILITY LEVEL

This Session is of a General level. Exercises will be adapted according to the level of the small group even though the level may be mixed. Small equipment is used to add more challenge to an exercise.  Clients are encouraged to attend this session prior to attending any Intermediate / Advanced Pilates session. ​

INTERMEDIATE

This Session provides more challenge than the mixed ability sessions. Clients are advised to have done at least 10 Sessions, and that they feel confident with the Pilates Principals before attending this class. Foam Rollers, and the more challenging props may be used in this class to challenge those core muscles more, making it Intermediate Level. ​

POWER PILATES
INTERMEDIATE/
​ADVANCED LEVELS

Using the Fundamentals of Classical Pilates, upbeat music, Hand/ Leg weights, this is geared towards an intermediate/advanced level of practice-This class is sure to keep you in great shape (apart from being lots of fun!).  

PRE-NATAL PILATES

During Pregnancy there is a major shift in gravity. These sessions aim to improve posture during pregnancy, improve Pelvic stability & prepare the body and mind towards the demands of Labour. Within Pre Natal classes, (14 weeks +) we work on breathing, Kegals, and various exercises to support you and your baby during this exciting time! Kindly consult your medical practitioner before commencing a new form of exercise during pregnancy. 

POST-NATAL PILATES

This session works on restoring the core following Pregnancy. During pregnancy, the rectus abdominus stretches to allow for the baby to grow.  In postnatal pilates, we work on restoring it very gently, as well as strengthening and releasing other muscles associated with nursing or carrying of your growing baby. 
It is vital to get medical clearance after your follow up appointment. (10/12 weeks post birth) We recommend that you enjoy this session without your baby, however kids are welcome if it is not possible. Nappy Changing facilities are provided in our changing room.  

PILATES FOR DANCERS

This NEW class is ideal for those dancers that wish to prevent injury and strengthen their dance practice. The session will include flowing exercises with an emphasis on maintaining healthy joints.  

PRIVATE SESSIONS 1:1

As with the group sessions, consistency is key in achieving results.  The difference here is that classes are tailor made to the individuals needs and maximum benefit is achieved since all the attention is on one person.  The small gym can also be used if Cardio/ weight workout is necessary to enhance the session.  Clients are also encouraged to split a Private session at Seven Steps with a friend/family at a time convenient.