FAQ's
What is Pilates?
Pilates essentially is mind-body conditioning. Through a series of physical exercises that work on the deep architectural structure of the body, 'core stability' is achieved, and then maintained through increasingly complex movement sequences. In other words, the small stabilising muscles around each joint are exercised and strengthened so that our bodies become less reliant on the dominant superficial muscles (the ones we can see) to hold us upright and allow us to move in a subtle smooth way. Pilates literally teaches you to be in control of your body, heightening awareness of how you move and hold yourself, allowing you to handle stress more effectively and achieve relaxation more easily. See About Pilates for more information.
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Pilates essentially is mind-body conditioning. Through a series of physical exercises that work on the deep architectural structure of the body, 'core stability' is achieved, and then maintained through increasingly complex movement sequences. In other words, the small stabilising muscles around each joint are exercised and strengthened so that our bodies become less reliant on the dominant superficial muscles (the ones we can see) to hold us upright and allow us to move in a subtle smooth way. Pilates literally teaches you to be in control of your body, heightening awareness of how you move and hold yourself, allowing you to handle stress more effectively and achieve relaxation more easily. See About Pilates for more information.
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What’s the difference between Yoga and Pilates?
Both are mind-body forms of exercise and seek fluidity of movement and optimal use of the breath. Indeed, Pilates was conceived by Joseph Pilates who studied yoga, gymnastics and martial arts; the resultant method retaining an element of the mind-body connection for which yoga is famous. Some would argue that whilst Pilates cannot truly be achieved without concentration and connection of the mind to movements of the body, Pilates is generally less meditative/spiritual than Yoga. Yoga moves through a series of static postures whilst Pilates works through a series of individual dynamic exercises, that may or may not flow one into the other (usually depending on the level of experience).
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Both are mind-body forms of exercise and seek fluidity of movement and optimal use of the breath. Indeed, Pilates was conceived by Joseph Pilates who studied yoga, gymnastics and martial arts; the resultant method retaining an element of the mind-body connection for which yoga is famous. Some would argue that whilst Pilates cannot truly be achieved without concentration and connection of the mind to movements of the body, Pilates is generally less meditative/spiritual than Yoga. Yoga moves through a series of static postures whilst Pilates works through a series of individual dynamic exercises, that may or may not flow one into the other (usually depending on the level of experience).
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What’s the difference between Pilates Matwork and Reformer?
Matwork has a great attraction in that exercises need no special equipment and are more accessible in terms of price and location. Many classes take place in village halls/community centres. The challenge comes because nothing is assisting your body to move – you are seeking precise alignment and movement whilst working against gravity under the weight of your own body. Variety can be added by introducing portable pieces of small equipment such as balls and toning circles, which can both support and progress the way an exercise is performed. Matwork is particularly safe for those with back problems, when done under the supervision of a highly qualified teacher. Reformer/Studio Pilates, which takes place using specially designed equipment (Reformer, Cadillac) certainly has its place and can both support and challenge a client, even within the same session, depending on the needs of the client. It’s main benefit is to provide “feedback” throughout an exercise as to what the body is doing, as there are more points of contact (arms, legs, spine, pelvis) with the equipment than you would have when on the mat.
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Matwork has a great attraction in that exercises need no special equipment and are more accessible in terms of price and location. Many classes take place in village halls/community centres. The challenge comes because nothing is assisting your body to move – you are seeking precise alignment and movement whilst working against gravity under the weight of your own body. Variety can be added by introducing portable pieces of small equipment such as balls and toning circles, which can both support and progress the way an exercise is performed. Matwork is particularly safe for those with back problems, when done under the supervision of a highly qualified teacher. Reformer/Studio Pilates, which takes place using specially designed equipment (Reformer, Cadillac) certainly has its place and can both support and challenge a client, even within the same session, depending on the needs of the client. It’s main benefit is to provide “feedback” throughout an exercise as to what the body is doing, as there are more points of contact (arms, legs, spine, pelvis) with the equipment than you would have when on the mat.
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What is and Why Body Control Pilates?
The Body Control Pilates Method of teaching offers a comprehensive program of exercises, adapted from the ‘classical’ exercises developed by Joseph Pilates. Many of these classical exercises are often not suitable for the average person and the average body. For someone to work safely and effectively and to gain the full benefits of Pilates, these classical exercises are broken down to establish good movement skills thus building the best possible foundation upon which to progress towards the classical, more advanced work. This is the essence of the Body Control Pilates Method. For more information see the About Pilates page.
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The Body Control Pilates Method of teaching offers a comprehensive program of exercises, adapted from the ‘classical’ exercises developed by Joseph Pilates. Many of these classical exercises are often not suitable for the average person and the average body. For someone to work safely and effectively and to gain the full benefits of Pilates, these classical exercises are broken down to establish good movement skills thus building the best possible foundation upon which to progress towards the classical, more advanced work. This is the essence of the Body Control Pilates Method. For more information see the About Pilates page.
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Will Pilates help me lose weight?
Pilates can be a cardiovascular, fat-burning workout for those practising at a more advanced level, where movement is dynamic and transitions between exercises are fluid. The full classical mat will certainly get your heart beating and your blood flowing! Exercises at Beginner/Improver level alone are unlikely to contribute significantly towards improving your aerobic fitness and reducing body fat. If this is your goal, Pilates should be combined with other activity (see next question). Pilates movements are slow, done in such a way to learn correct alignment and sequencing and to maintain control over where your body is in space. This is a great way to ensure safety at all times, working in a low load, low impact way that doesn’t jar the body; great for injuries. Slow doesn’t mean ineffective though – it can be harder to control the way your body moves with precision and control once you remove momentum! This is why Pilates is so great at refining and toning the body without working-out in a "traditional" manner. It’s great if you want to fit Pilates in during a working day as you won't get too hot and sweaty!
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Pilates can be a cardiovascular, fat-burning workout for those practising at a more advanced level, where movement is dynamic and transitions between exercises are fluid. The full classical mat will certainly get your heart beating and your blood flowing! Exercises at Beginner/Improver level alone are unlikely to contribute significantly towards improving your aerobic fitness and reducing body fat. If this is your goal, Pilates should be combined with other activity (see next question). Pilates movements are slow, done in such a way to learn correct alignment and sequencing and to maintain control over where your body is in space. This is a great way to ensure safety at all times, working in a low load, low impact way that doesn’t jar the body; great for injuries. Slow doesn’t mean ineffective though – it can be harder to control the way your body moves with precision and control once you remove momentum! This is why Pilates is so great at refining and toning the body without working-out in a "traditional" manner. It’s great if you want to fit Pilates in during a working day as you won't get too hot and sweaty!
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Do I still need to do other exercise?
Ideally yes, particularly if you are exercising at a Beginner/Improver level and definitely, if your goal is to lose weight as well as tone up. Even participating in regular gentle exercise such as walking or swimming will greatly complement your Pilates practice and will provide that all important cardiovascular training, so vital to improving and maintaining circulatory and optimal overall health and body mass. As well as increasing your wellbeing, being more active will help you reach your goals sooner and you’ll begin to see that tone!
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Ideally yes, particularly if you are exercising at a Beginner/Improver level and definitely, if your goal is to lose weight as well as tone up. Even participating in regular gentle exercise such as walking or swimming will greatly complement your Pilates practice and will provide that all important cardiovascular training, so vital to improving and maintaining circulatory and optimal overall health and body mass. As well as increasing your wellbeing, being more active will help you reach your goals sooner and you’ll begin to see that tone!
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Pilates for Sport - will Pilates benefit my training regime?
Pilates can be of great benefit to the sports professional and amateur alike. There are literally hundreds of Pilates exercises commonly used, each with an objective and key benefits. A general Pilates class will always benefit you by serving to strengthen core muscles, driving a stronger body from which movement can be made. If you are serious about your sport I would highly recommend a dedicated Pilates class e.g. Pilates for Runners or a series of private sessions where exercises chosen will complement your training by working extensively with key muscles groups used in your activity i.e. hip extensors for runners. Alignment and precision of movement are pivotal to correcting imbalances in the body; faulty or inefficient movement patterns will be addressed in a bid to rejuvenate post-injury or merely to prevent future injury from occurring. Finally, breathing and release work are incorporated to relieve unwanted tension and improve the flow of oxygen to working muscles.
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Pilates can be of great benefit to the sports professional and amateur alike. There are literally hundreds of Pilates exercises commonly used, each with an objective and key benefits. A general Pilates class will always benefit you by serving to strengthen core muscles, driving a stronger body from which movement can be made. If you are serious about your sport I would highly recommend a dedicated Pilates class e.g. Pilates for Runners or a series of private sessions where exercises chosen will complement your training by working extensively with key muscles groups used in your activity i.e. hip extensors for runners. Alignment and precision of movement are pivotal to correcting imbalances in the body; faulty or inefficient movement patterns will be addressed in a bid to rejuvenate post-injury or merely to prevent future injury from occurring. Finally, breathing and release work are incorporated to relieve unwanted tension and improve the flow of oxygen to working muscles.
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Will I ache after a class?
This will vary from person to person and will also depend on your historical and current level of exercise and the nature of your activity/sport. The level of Pilates you are practicing will also have some bearing. If you don’t ache it doesn’t mean that your practice was a waste – Pilates is much more subtle than that. The aim is to work the tiny stabilising muscles under low loads, to help relieve the large superficial muscles from doing all of the work when we move, sit and stand. You will get out what you put in. If you're really mindful and conscious about every small movement, then you'll feel some difference the next day, but it isn’t always soreness. You may feel lighter, released and you may walk and sit taller.
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This will vary from person to person and will also depend on your historical and current level of exercise and the nature of your activity/sport. The level of Pilates you are practicing will also have some bearing. If you don’t ache it doesn’t mean that your practice was a waste – Pilates is much more subtle than that. The aim is to work the tiny stabilising muscles under low loads, to help relieve the large superficial muscles from doing all of the work when we move, sit and stand. You will get out what you put in. If you're really mindful and conscious about every small movement, then you'll feel some difference the next day, but it isn’t always soreness. You may feel lighter, released and you may walk and sit taller.
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How often should I practice and when will I see a difference?
“In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.”
This is a very famous quote of Joseph Pilates, but how relevant is it today?
As with any learning, the more you practice, the easier it becomes and the sooner you see change. Little and often gets results; through repetition and reinforcement, neuromuscular connections are formed which patterns new behaviour into our minds and bodies. This can then become habitual, be built upon and progress made. The more often you do Pilates, the sooner you will feel and then see the benefits.
The recommended attendance of classes with Joseph himself was three times a week, so 12 sessions a month and 30 sessions within less than 3 months. If anyone practicing today follows this regime change will surely happen, so the quote is as relevant as it ever was. He also expected his students to practice once a week at home, so that’s actually 4 sessions a week and 30 within two months! So in short, this is the frequency of practice required if you truly expect a whole new body from Pilates, or any other form of exercise come to that!
Now most of our schedules don’t allow for commitment on this level, but that’s not to say that it can’t be strived for. Frequent practice will certainly result in change, no matter what your starting point or ability level. My Local Pilates offers lower prices per class when booking multiple classes, to help you practice as regularly as you'd like! The Pilates Pro package costs just £8.50/class! The great thing about Pilates is that unlike traditional weight training, you don’t really need to factor in days of rest to promote muscle recovery. Home practice between classes is a must, but if you can’t practice safely at home, don’t have the space or just don’t have the discipline, I highly recommended you attend at least two classes per week (after all, 3 was what Joseph wished for!). If you have a specific goal to achieve and a timeframe to do so I also suggest booking a private class where you can be given exercised tailored to your needs.
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“In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.”
This is a very famous quote of Joseph Pilates, but how relevant is it today?
As with any learning, the more you practice, the easier it becomes and the sooner you see change. Little and often gets results; through repetition and reinforcement, neuromuscular connections are formed which patterns new behaviour into our minds and bodies. This can then become habitual, be built upon and progress made. The more often you do Pilates, the sooner you will feel and then see the benefits.
The recommended attendance of classes with Joseph himself was three times a week, so 12 sessions a month and 30 sessions within less than 3 months. If anyone practicing today follows this regime change will surely happen, so the quote is as relevant as it ever was. He also expected his students to practice once a week at home, so that’s actually 4 sessions a week and 30 within two months! So in short, this is the frequency of practice required if you truly expect a whole new body from Pilates, or any other form of exercise come to that!
Now most of our schedules don’t allow for commitment on this level, but that’s not to say that it can’t be strived for. Frequent practice will certainly result in change, no matter what your starting point or ability level. My Local Pilates offers lower prices per class when booking multiple classes, to help you practice as regularly as you'd like! The Pilates Pro package costs just £8.50/class! The great thing about Pilates is that unlike traditional weight training, you don’t really need to factor in days of rest to promote muscle recovery. Home practice between classes is a must, but if you can’t practice safely at home, don’t have the space or just don’t have the discipline, I highly recommended you attend at least two classes per week (after all, 3 was what Joseph wished for!). If you have a specific goal to achieve and a timeframe to do so I also suggest booking a private class where you can be given exercised tailored to your needs.
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Why should I book into a term?
Please read the above “How often should I practice…” question! You won’t really benefit from Pilates until you become committed to the regime as a way of life, or as near as is practical in our busy lives! Another important reason is that Pilates takes time to learn and even longer to understand in order to fully appreciate. Learning the sequencing and coordination of exercises is sometime tricky, let alone performing them well and safely! A new client that just “drops-in” to an existing group without prior Pilates experience commands much more of the teachers time to integrate them into the class. This can disrupt the flow for the rest of the group as they progress through a programme of exercises that increases in difficulty throughout the term. Advance completion and submission of a Health Questionnaire at least 12 hours before the class is required and the teacher reserves the right to refuse admission if the class level booked is deemed inappropriate for you.
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Please read the above “How often should I practice…” question! You won’t really benefit from Pilates until you become committed to the regime as a way of life, or as near as is practical in our busy lives! Another important reason is that Pilates takes time to learn and even longer to understand in order to fully appreciate. Learning the sequencing and coordination of exercises is sometime tricky, let alone performing them well and safely! A new client that just “drops-in” to an existing group without prior Pilates experience commands much more of the teachers time to integrate them into the class. This can disrupt the flow for the rest of the group as they progress through a programme of exercises that increases in difficulty throughout the term. Advance completion and submission of a Health Questionnaire at least 12 hours before the class is required and the teacher reserves the right to refuse admission if the class level booked is deemed inappropriate for you.
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Do I need an initial assessment?
I highly recommend that all new clients attend an Initial Assessment before booking into a group class. This includes a discussion about your health and fitness, your aims and expectations and an introduction to the Body Control Pilates method. This hour long assessment can be taken at Sam's small home studio in Homerton, (Hackney E9) or at your home/workplace within Hackney (E9, E8, E5, E2, E3, E10, E15, E20, N16). It includeds a Lesson Plan with photos of the exercises you learnt plus email support after the session. This may be booked by filling in a request form.
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I highly recommend that all new clients attend an Initial Assessment before booking into a group class. This includes a discussion about your health and fitness, your aims and expectations and an introduction to the Body Control Pilates method. This hour long assessment can be taken at Sam's small home studio in Homerton, (Hackney E9) or at your home/workplace within Hackney (E9, E8, E5, E2, E3, E10, E15, E20, N16). It includeds a Lesson Plan with photos of the exercises you learnt plus email support after the session. This may be booked by filling in a request form.
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Can I practice if I have an injury?
Pilates is generally safe for those with injury and for those recovering from long-term illness. If you are injured and in pain you will need to seek clearance to exercise from a GP or other medical professional e.g. Physiotherapist, Osteopath, Chiropractor before attending a class. All new clients must complete and submit a Health Questionnaire at least 12 hours prior to your first class. If you become injured during a term, it is your responsibility to inform the teacher at the start of the class, so that modifications may be made for you if necessary. You may be asked to submit a new Health Questionnaire.
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Pilates is generally safe for those with injury and for those recovering from long-term illness. If you are injured and in pain you will need to seek clearance to exercise from a GP or other medical professional e.g. Physiotherapist, Osteopath, Chiropractor before attending a class. All new clients must complete and submit a Health Questionnaire at least 12 hours prior to your first class. If you become injured during a term, it is your responsibility to inform the teacher at the start of the class, so that modifications may be made for you if necessary. You may be asked to submit a new Health Questionnaire.
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I have a bad back – can I practice Pilates?
Pilates is highly recommended as a safe and effective form of exercise for those suffering from chronic/long-term Low Back Pain and it has been found by many sufferers to reduce their incidence of pain and to minimise any pain when episodes of acute pain are encountered. Sam is now accredited and registered as a Level 4 Low Back Pain Advanced Specialist Instructor, a Back4Good® Practitioner and a Backcare Professional with BackCare, the charity for healthier backs. You may take the option of attending a group Healthy Back class (for the prevention and management of Low Back Pain), or booking onto private classes as part of the Back4Good® program. Please see About Healthy Back and About BACK4GOOD® for more information.
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Pilates is highly recommended as a safe and effective form of exercise for those suffering from chronic/long-term Low Back Pain and it has been found by many sufferers to reduce their incidence of pain and to minimise any pain when episodes of acute pain are encountered. Sam is now accredited and registered as a Level 4 Low Back Pain Advanced Specialist Instructor, a Back4Good® Practitioner and a Backcare Professional with BackCare, the charity for healthier backs. You may take the option of attending a group Healthy Back class (for the prevention and management of Low Back Pain), or booking onto private classes as part of the Back4Good® program. Please see About Healthy Back and About BACK4GOOD® for more information.
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What if I can’t attend a class?
Once you have purchased your course pack and scheduled your classes, if you need to cancel a class, then you may do so up to 6 hours before the class. Classes are never refunded once bought, but you will be able to reschedule your class before the end of the current term. Classes cancelled with 8 hours of the class start time and "no-shows" will be lost i.e. you cannot reschedule a make-up class.
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Once you have purchased your course pack and scheduled your classes, if you need to cancel a class, then you may do so up to 6 hours before the class. Classes are never refunded once bought, but you will be able to reschedule your class before the end of the current term. Classes cancelled with 8 hours of the class start time and "no-shows" will be lost i.e. you cannot reschedule a make-up class.
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How many people are in a class?
This is venue dependant, and also depends on the nature of the class (i.e. Healthy Back classes have fewer clients). In accordance with the Body Control Pilates Association Code of Conduct the maximum class size will never exceed 12 people per teacher. This allows a greater level of supervision from the teacher and promotes a safer environment in which clients will exercise. It is highly recommended that every new client undergoes an initial assessment so that suitability for a group class can be checked before starting a course.
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This is venue dependant, and also depends on the nature of the class (i.e. Healthy Back classes have fewer clients). In accordance with the Body Control Pilates Association Code of Conduct the maximum class size will never exceed 12 people per teacher. This allows a greater level of supervision from the teacher and promotes a safer environment in which clients will exercise. It is highly recommended that every new client undergoes an initial assessment so that suitability for a group class can be checked before starting a course.
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What should I bring/wear?
Equipment is provided. You are welcome to bring your own mat but mats are provided in all venues unless you are advised otherwise. Please wear clean and close fitting but comfortable clothing that won’t restrict your movement. Layering is good so that you can remove an item of clothing when you get warmer but baggy or bulky clothing limits what the teacher can see which hinders feedback and ultimately your progress. Clean socks are good to maintain hygiene of the pilates mats and sometimes we do exercises where we need to slide our feet along the floor. There is no need for trainers. You may wish to bring a bottle of water. Please arrive at least 5 minutes prior to the start of your class.
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Equipment is provided. You are welcome to bring your own mat but mats are provided in all venues unless you are advised otherwise. Please wear clean and close fitting but comfortable clothing that won’t restrict your movement. Layering is good so that you can remove an item of clothing when you get warmer but baggy or bulky clothing limits what the teacher can see which hinders feedback and ultimately your progress. Clean socks are good to maintain hygiene of the pilates mats and sometimes we do exercises where we need to slide our feet along the floor. There is no need for trainers. You may wish to bring a bottle of water. Please arrive at least 5 minutes prior to the start of your class.
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What should I look for in a teacher?
Every teacher has their unique style of teaching, regardless of where they trained. This provides those wanting to attend classes with a way of practicing that suits their learning. There are now so many providers of Pilates Teacher Training that I would urge everyone to check the credentials of a prospective teacher thoroughly before signing up to a class. Some Pilates qualifications can be gained through attending a weekend course, or by completing an online course, never having met a tutor nor undergone any practical work!
Body Control Pilates is widely seen as a benchmark for safe and effective teaching of the highest quality. It is Europe’s largest professional Pilates organisation with over 1,400 teaching members. In 2005 they became the first specialist training provider to gain recognition against the UK government-backed national standard for Pilates (known as ‘Level 3’); in early 2010, they were the first training provider to receive approval for a Low Back Pain course accredited against the new Level 4 Standard; in 2013 they received Ofqual approval to become the only accredited 'Level 4 Pilates' training provider in the UK.
All Body Control Pilates certified teachers have, at a minimum, completed a comprehensive training course in Body Control Pilates matwork (Level 3), with post-certification access to an additional 30 courses.
Please see Teachers section to view the credentials of teachers associated with My Local Pilates.
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Every teacher has their unique style of teaching, regardless of where they trained. This provides those wanting to attend classes with a way of practicing that suits their learning. There are now so many providers of Pilates Teacher Training that I would urge everyone to check the credentials of a prospective teacher thoroughly before signing up to a class. Some Pilates qualifications can be gained through attending a weekend course, or by completing an online course, never having met a tutor nor undergone any practical work!
Body Control Pilates is widely seen as a benchmark for safe and effective teaching of the highest quality. It is Europe’s largest professional Pilates organisation with over 1,400 teaching members. In 2005 they became the first specialist training provider to gain recognition against the UK government-backed national standard for Pilates (known as ‘Level 3’); in early 2010, they were the first training provider to receive approval for a Low Back Pain course accredited against the new Level 4 Standard; in 2013 they received Ofqual approval to become the only accredited 'Level 4 Pilates' training provider in the UK.
All Body Control Pilates certified teachers have, at a minimum, completed a comprehensive training course in Body Control Pilates matwork (Level 3), with post-certification access to an additional 30 courses.
Please see Teachers section to view the credentials of teachers associated with My Local Pilates.
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