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Stott Pilates, Osteopathy and Dry Needling, Massage, Physiotherapy in Blackheath SE3

Class Descriptions

Group classes are limited to 10 people for matwork and 8 people for reformer to ensure personal, tailored interaction with our trainers

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Essential matwork

A great starting point for beginners, people who are recovering from an injury or those wanting to fine-tune their technique. The Essential Matwork class teaches the Five Basic Principles of the STOTT PILATES method, and builds a foundation of exercises required to move on to the next level. This mat-based workout is designed to help participants develop leaner, longer-looking muscles, establish core strength and stability and heighten mind-body awareness. Props may be incorporated to add variety. Participants are welcome to stay in the Essential Matwork class until they feel confident enough to enter the Essential/Intermediate class. Class capacity is ten participants.

Attending three Essential matwork classes or two Private Foundation's is a pre-requisite before booking onto an Essential/Intermediate matwork class.

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Essential/Intermediate matwork

This class focuses on improving deep core strength, endurance and control. Exercises are selected to challenge mobility and stabilization through the core and peripheral muscles while adding flexibility and suppleness to your body. Resistance props are incorporated to add variety and familiarity. Class capacity is ten participants.

It is necessary to attend three Essential matwork classes before booking onto our Essential/Intermediate matwork class.

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Intermediate matwork

A brilliant workout, when you've learnt the basics and know what you're doing!

Matwork classes at Intermediate level will provide a bigger challenge and take you through a dynamic, full-body workout that focuses on improving flexibility and core strength, with exercises that stretch and tone all muscle groups. Programming may vary from session to session to include: Stability Balls, Flex-Bands, Toning Balls, Fitness Circle®. Class capacity is ten participants.

A good knowledge of Pilates is necessary and you must be injury free.

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Essential reformer

This class introduces the Reformer, the most popular piece of Pilate's equipment. Learn how to set up the reformer and methods of adjusting the pulleys as you master the proper technique required to build core strength, stability and mind-body awareness. Like the Essential matwork class, this class provides an energising total-body workout. Participants are welcome to stay in the Essential classes until they feel confident enough to enter the Essential/Intermediate class. Class capacity is 8 participants.

This class is suitable for those who are moving on to Reformer after attending at least 3 Matwork classes or those who have done two Private Foundations.

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Essential/Intermediate reformer

This class is a step up from the Essential Reformer level and continues to build on endurance and core strength while improving coordination and flexibility. In this medium-intensity class you will work both the core and peripheral muscles to ensure you are on your way to having a strong and streamlined body as you continue to strengthen and stabilize the hips, knees, and ankles. Class capacity is 8 participants.

You are required to attend at least 3 Essential reformer classes or 2 Private Foundation’s prior to attending an Essential/Intermediate Reformer class.

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 Intermediate reformer

This class incorporates more complex choreography and is delivered at a faster pace to further build on endurance and core strength while improving stamina and agility. Class capacity is 8 participants.

This class is suitable for those with a strong foundation in Essential-Intermediate reformer.

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Intermediate/Advanced reformer

This no-nonsense Reformer Class is a non-stop high-intensity class designed to keep your body in motion with minimal rest between exercises, targeting more than one muscle group at a time means you'll see tighter tummies, lifted bottoms and longer, leaner muscles. Expect more complex choreography delivered at a faster pace. Class capacity is 8 participants.

Intermediate/Advanced reformer is suitable for strong and experienced clients looking to challenge themselves with an Intermediate repertoire.

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Intermediate cardio tramp

The Cardio-Tramp™ Rebounder easily transforms the STOTT PILATES® Reformer into a unique Pilates cardiovascular machine. This is a fun and challenging workout for fat burning and toning. Power packed intervals of intense work are interspersed with the fluid controlled movements that challenge your core stabilisers and shoulder and hip muscles. This class will bring you to a whole new level of athletic condition/fitness and leave you with an energy high for hours. Class capacity is 8 participants.

Intermediate cardio tramp is suitable for strong and experienced clients.

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Cardio tramp™ and reformer

The Cardio Tramp and Reformer class will provide a full body workout from start to finish. The resistance of the Reformer will take you through a variety of exercises that challenges every part of your body. By then combining this with interval cardiovascular training, using the Stott Pilates® Cardio Tramp™, you'll work the heart and lungs, burn calories and get an amazing fun packed 60 minute workout. Class capacity is 8 participants.

Attending our Essential reformer and Essential/Intermediate reformer classes are a pre-requisite for joining this class.

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Mat and Reformer Combo

This is a fantastic class if you want to combine both a Matwork and Reformer class, as it combines the two into one class. We focus on your abdominals in the Matwork section followed by an energising workout and fabulous stretch on the Reformer. If you've not had any Reformer training, this is an ideal opportunity to see what these machines can do for your body. Class capacity is 8 participants.

Experience on the Reformer is better for this class but not mandatory.

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Active Ageing

A Pilates class tailored specifically for the more mature exerciser. It helps improve postural problems; increases core strength and stability; helps prevent injuries; improves balance, coordination and circulation; heightens body awareness; and has a low impact on the joints. Age is just a number – there is no minimum or maximum age for this class. Class capacity is ten participants.

Attending three Essential Matwork classes is a pre-requisite before booking onto the Active Ageing matwork class.

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Active Ageing Equipment

This is a specialized class for those wishing to remain physically active in later life. The use of equipment such as the Reformer, Cadillac and Stability Chair allow for great versatility with the main benefits being increased body awareness, muscle strength, range of motion, balance and co-ordination. Class capacity is three participants.

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This class combines dance-like moves and the principles of Stott Pilates to create a workout that will tone and strengthen the legs, core and upper body. The method integrates the fat-burning format of interval training with muscle-shaping isometrics to quickly and safely reshape the entire body. Its non-impact, one-hour workout targets all major muscle groups and improves posture. Class capacity is ten participants.

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Pre-natal equipment

All women want to be in good physical condition as they approach the birth of their baby. Pilates offers a gentle, structured discipline that prepares women for the physical demands of giving birth. Not only will Pilates improve muscle strength and flexibility to minimise back injury, it also allows prenatal women, who may avoid other forms of exercise, to maintain a healthy and well-toned body for this important time of their life. This specialized class caters to expectant mums in their first, second and third trimester. This intimate equipment based class focuses on maintaining good posture, muscle tone and overall mobility throughout pregnancy.  Specialised instruction will ensure your Pilates programme is safe, targeted and effective during the course of your pregnancy.

Groups are kept small to ensure that each expectant mother benefits from close observation and cueing. Class capacity is four participants.

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Post-natal matwork

Our post-natal Pilates classes offer women a wonderful opportunity to gently bring their bodies back into alignment after the rigours of childbirth. Designed for new mothers, this class starts to re-engage the pelvic floor and core muscles while building strength and stamina in the whole body. This gentle paced workout leaves no muscle ignored and will leave a stronger, more resilient you. Babies are welcome to sit back and relax in one of our baby chairs. Class capacity is ten participants.

Please check with your doctor first about exercising after the birth. We recommend returning to exercise no less than six weeks after a natural birth and 12 weeks after a caesarean section.

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