What to expect at your first Pilates session

Pilates is a full-body, low-impact form of exercise that aims to strengthen muscles, improve postural alignment and flexibility. A typical Pilates workout at Options Pilates Studio is 55 minutes in duration.

You can do Pilates with or without equipment and expect most exercises to involve slow, precise movements and breath control.  Exercises tend to target your core, but the exercises will work other areas of your body as well. Although Pilates is specifically defined as exercise for the core or abdominal muscles, it is important to note that the core includes the entire trunk, which includes the abdominals, the hips, the inner and outer thighs, and the back,  so expect a workout that works your entire body. Pilates will improve functionality and how you move on a day-to-day basis with everyday tasks by working on and increasing balance, stability, and mobility.

There are two types of Pilates: mat-based Pilates and equipment-based Pilates. Sessions are either based on a mat or a machine called a reformer, which is a sliding platform complete with stationary foot bar, springs, and pulleys that provide resistance.  Other machines include the cadillac, chair and ladder barrel which can all be used in private sessions to deliver a full body workout.

During your first full Pilates session, you will feel your muscles working and you might be a little sore the next day – but this is perfectly normal and just means you’re challenging your muscles in new ways or working muscle groups that don't usually get much attention. Next-day muscle and body soreness may be quite pronounced in the beginning but your body will get more used to the movements with time and this will settle down.

Although there are literally hundreds of exercises to choose from in the Pilates repertoire, not all exercises will be appropriate for your body, which is why it’s important to have a certified and experienced instructor who will program for your body accordingly.  There are also numerous exercise modifications which means there is something for everyone, regardless of current strength, posture, injury, aches and pains.

Pilates has its own set of terminology and language and the instructor will give you specific instructions and cueing on how to perform the exercises correctly with good form.  Understanding the fundamentals of Pilates, such as the correct pelvic placement, basic starting positions and a general knowledge of the muscles, is absolutely crucial for anyone to get the most out of Pilates. For all of the above reasons, we ask that all new clients to Options Pilates studio attend a private trial session in the first instance. Generally, clients continue with private sessions initially as they a great way to learn the proper basics of Pilates, as well as to assess and resolve any movement patterns that may be contributing to poor posture or even pain in the neck, shoulders, back or knees.   In a private session, your instructor will pay attention to your every move, so they can tell you if you’re doing a movement correctly, or if you need to engage certain muscles.  They will give you helpful cues and advise you on specific adjustments that will make your practice even more effective.  Private sessions are the most beneficial and effective way to learn, practice and perfect the Pilates movements and sequences that are ideal for your personal physical ability.

During your 55 minutes 1-on-1 private Pilates trial  at Options Pilates studio you   will receive:
  • 15 minutes posture analysis and body assessment
  • 40 minutes of personalized 1-on-1 private Pilates session
  • Explanation about the basics of Pilates, pelvic placement and how to work out safely with equipment


After the trial, your instructor will advise on which program is most suitable for you, whether it’s for posture improvement, pain reduction, preparation for pregnancy or general fitness.

We recommend comfortable, form-fitting clothes so that your instructor can clearly see your posture and body alignment. Shorts are ideal as they allow the instructor to easily check your knee placement, but leggings are fine too. We also ask all clients to wear socks for hygiene purposes. Socks with grips or socks with separate toes are advised to allow proper movement of the toes for balance and grip. Regular socks are acceptable, but make it harder to separate the toes for optimal balance, body awareness and stretching of the feet muscles.  If you don’t have a pair you can always buy a pair when you get to the studio.

Contact us today to arrange your private trial session at your convenience and make the first step in your Pilates journey.


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