You may have noticed a proliferation of Pilates exercise classes on offer these days. If you are not already among the many millions of people around the world who enjoy Pilates—a low-impact, accessible workout that blends strength, flexibility and mindfulness—and wonder what all the fuss is about, you might like an insider’s view.
I began regularly taking part in Pilates classes in Jervis Bay about 10 years ago, in my mid-50s, and found them to be a form of truly enjoyable and effective exercise.
I appreciated the methodical approach of the Pilates system to strengthening the whole body beginning from the abdominal region—referred to as the core—to improve strength, flexibility, balance, and posture through controlled movements.
The direct physical benefits quickly became apparent to me, especially in regaining confidence in my body’s movement after episodes of lower back pain I’d had over a number of years. What also became apparent to me was the benefit to my mental as well as physical wellbeing.
Mindfulness of body
The first of the eight key principles of Pilates is concentration. As someone who had been practising mindfulness meditation for many years before coming to Pilates, I found this particularly attractive. Concentration, along with the focus in Pilates on breathing, control, precision, and flowing movement, equated to another form of mindfulness practice—full body awareness.
The Pilates classes I attended gave me a welcome opportunity for wellbeing multi-tasking—combining strengthening body with strengthening mind.
Joseph Hubert Pilates (1883-1967), the originator of the method and the designer of various pieces of specialist equipment, believed that a healthy body and healthy mind went hand in hand. Joseph viewed the brain as playing an important role in communicating to the muscles via the sympathetic nervous system. He emphasised engaging and directing the mind’s attention while performing the exercises, to focus fully on the purpose and form of the exercise.
Now that I am an instructor myself, the mindfulness aspect of Pilates—full awareness of body—is one I emphasise in my approach to teaching mat classes.
Becoming an instructor
In 2023, while participating in a clinical Pilates class I attend weekly, I was asked if I had ever considered becoming an instructor. The thought had never crossed my mind. By the time I got home, to my complete surprise, the idea had taken root. By the end of 2024 I had qualified as a mat Pilates instructor and began teaching at the start of 2025. And I love it.
I undertook the study primarily out of personal interest, thinking the knowledge I gained through the compulsory study of anatomy and the more in-depth understanding of Pilates exercises would both enhance my own practice, and stand me in good stead to keep an ageing body as strong and functional as possible.
So far, so good.
Different types of Pilates classes
Mat
If you are injury free and able to get down and up from the floor, mat Pilates is a good starting point for anyone new to Pilates or looking to refine their technique. It lays the foundation for the entire Pilates system, helping you master essential movements and principles that will enhance your practice.
By focusing on the basics—such as correct breathing techniques and core engagement—you develop skills that are easily transferable to other workouts. This solid foundation not only boosts your Pilates practice but also improves your overall exercise routine, making you more aware and effective in your movements.
Mat classes may incorporate pieces of small equipment such as a soft ball, resistance bands, ‘magic circle’ resistance ring, and a Swiss ball (a ball large enough and strong enough to sit on).
Reformer
The Pilates reformer is a piece of equipment originally designed by Joseph Pilates himself (one of 26 patented designs he registered). It has a bed-like frame with a flat platform (carriage) that moves back and forth on wheels within the frame. It’s equipped with springs of varying degrees of resistance, ropes, and pulleys that provide tension and assistance that can increase the focus and intensity of exercises.
Mat and Reformer Pilates sessions are usually group classes in which everyone does the same program. These classes do allow for minor modification for individuals but they are general classes.
Chair
It’s possible you may come across Pilates classes designed to be done seated on a chair, making it accessible for people with restricted mobility.
Clinical
Clinical Pilates sessions are usually run by physiotherapists, often as part of rehabilitation after an injury or surgery.
The clinical approach to Pilates pays homage to the traditional method but acknowledges that what we know about the human body and correct muscle activation has changed a great deal in the last hundred years.
Clinical training tends to build upon the Pilates method and add in more information about how to modify these for injuries, how to perform different types of corrections, and often teaches a wider range of exercises, including a lot more beginner to intermediate level exercises which can be used for rehabilitation.
Physiotherapy clinics may offer 1:1 or very small group sessions in which you will have your own individual program that addresses your specific needs. You can expect a variety of equipment designed by Joseph Pilates to be used, such as Reformer, Wunda chair, Spine corrector, Cadillac bed plus other pieces of contemporary equipment which incorporate well into the Pilates repertoire.
Advisory
Before taking up any new or additional exercise program, it is wise to consult a qualified medical practitioner to avoid unintentional injury or exacerbating any pre-existing conditions you may have.
General tips
Finding a class that suits you
Make an informed choice It will make a world of difference to the enjoyment and benefit you gain from Pilates sessions if you can find compatible instructors who give you confidence, make you feel comfortable, and give clear guidance.
Research local businesses Even a cursory internet search of Pilates studios in the Shoalhaven returns numerous options up and down the coast. Also ask friends and family for word-of-mouth recommendations. As well as business with their own premises, you may find independent instructors who run classes in community centres. If you have multiple options in your area, consider trying a few different classes before making a commitment.
Ask about the right class for you Any reputable provider will be willing and able to recommend the appropriate starting class for you taking account of: your age; level of fitness; other regular exercise you do; any pre-existing injuries or other conditions; any particular goals you have.
Find out what to expect and what to bring Before you even go to a class, you should feel confident in your choice of clinic, studio or independent instructor offering Pilates classes. You may find information on their websites (if they have one) but it always pays to speak to someone so you are clear on what to expect such as: maximum group size in classes; level of difficulty; what to bring with you e.g. your own mat (or not); grip socks; towel; water bottle.
Level of difficulty Pilates classes may have names such as, Align, Flow, Sculpt, Express, which don’t indicate if they are equivalent to beginners, intermediate or advanced. Check before you book.
Check duration and cost of classes Both cost and duration of classes may vary from studio to studio. Find out: if there is an introductory offer; what the cancellation policy is; booking and payment options.
when you are in your class
Inform the instructor If the instructor doesn’t ask you about any injuries or pre-existing conditions, make it known to them before the class starts. This can be a private word with them, rather than announcing it to the whole class.
Ensure you understand Often an instructor will demonstrate an exercise while giving an explanation. If you need more explanation—speak up—ask for clarification. Avoid taking your cues from what others are doing.
Every body is different Focus fully on what your own body is doing, and work within your capabilities (as they are on that day). Avoid comparing yourself with others.
An instructor’s point of view
In my view, a competent, concerned instructor wants everyone in the class to have the best experience possible—to be safe, pain-free and working well towards achieving their individual wellbeing goals.
In Pilates classes, there can be a lot of instructions to take in to get correct posture and activation of the intended muscles. Concentration may slip and something may get missed.
You can help the instructor during the class. If you have any concerns about what you are experiencing in your body, or need clarification about any aspect of the exercises—what muscles should be activating; the correct posture; the breathing pattern—speak up.
As an instructor myself, in the interests of everyone’s safety and enjoyment, I always want participants to inform me of any concerns, or ask for clarification so I can address their needs. I take it as a welcome sign they are engaged and taking responsibility for their own experience.
Disclaimer
What I have written in this article is purely my personal experience and point of view which may be of general interest. Before taking up any new or additional exercise program, it is wise to consult a qualified medical practitioner to avoid unintentional injury or exacerbating any pre-existing conditions you may have.
Disclosure
I am a client of Balanced Physiotherapy and Pilates, Vincentia, and I am also employed there as a mat Pilates instructor.
More on Mindfulness
You can find a suite of articles on mindfulness elsewhere in Jervis Bay Weekend’s Wellbeing section.
