What is the right pilates class for you

Posted on May 28, 2024

Maybe you’ve been practicing Pilates for a while and hope to advance, are completely new to a studio, or might even be contemplating taking an instructor’s course yourself! 

The good news is, whether Pilates is a foreign concept or you’re trying to reassess your practice, this quick refresher will point you in the right direction. 

And with Global Wellness Day (GWD) on June 8 (https://www.globalwellnessday.org/) let this be the inspiration to point you in the right direction.

In the meantime, we’ve asked our talented Flex Singapore co-founder, Heather Thomas, to talk us through how to choose the ideal class for your unique requirements.

Heather Thomas:

Q: As an intermediate or advanced practitioner who has maybe plateaued after doing the same thing for years—how do you reinvigorate your practice?

A: “I define each level according to the Pilates standard, stressing that ‘levels don’t refer to physical fitness, but familiarity with Pilates as a system’.”

  • Level 1: Little to no familiarity with Pilates equipment. “You may be a rockstar runner,” says Heather,” but I’d still need to put you in the Level 1 class.”
  • Level 2: Intermediate to advanced practitioners. Classes involve quick transitions and familiarity with the apparatus; the pace can go fast, so clients need to be able to keep up with adjusting the springs and bar (for example).
  • Multi-Level: Designed to suit a range of levels, open to those with basic Pilates knowledge as well as more experienced practitioners. The instructor can modify the workout for each student, ensuring everyone works to his or her ability. This enables more advanced students to get a real workout while allowing beginners to practice safely and correctly.

Now that we’ve covered that, let’s get to choosing the right Pilates class for you!

If you’re: Pregnant

Take: Pre-Natal or Pre/Post-Natal Pilates Trio

Pre Natal Pilates classes incorporate mat work and equipment exercises. Modifications for each trimester are given, enabling participants to achieve optimum shape for the arrival of their little ones. The class aims to help expectant mothers: (1) Strengthen the lower abdominal region to support the growing baby and thereby alleviate lower back pain; (2) Tone the pelvic floor muscles in preparation for delivery (and aid in recovery), (3) Improve posture (neck, shoulders & mid-back); and (4) Develop an awareness of deep breathing to assist movement.

If you’re looking for: Rehabilitation from an injury

Take: Level 1  Reformer Beginner (or a private as an introduction).

If you’re injured, we recommend doing an initial assessment at the studio first with a professional instructor. What class you need to take really depends on the injury—some people need more stability, others need more flexibility, while some need to be mobilized. This would dictate what class you need. The basic abs series in Level 1 would be a safe bet!

If you’re looking for: Strengthen, tone and build lean muscle

Take: Mat Flow Multilevel

Classical Pilates Mat Flow Multilevel, a total body tone-up, perfect for both beginners and more experienced practitioners in need of a great alignment-reminder. Following the Classical sequence of Mat exercises, this class focuses on the essential principles of Pilates work. You will also feel the burn, stretch, lengthen and release.

If you’re looking to: Improve posture, core strength and mentally recharge

Take: Tower Tone Trio, Level 1

Flex Singapore is the ONLY Pilates studio in the city with the amazing Tower of Truth. The Tower is a vertical unit that uses a variety of attachments, including springs. These springs provide an amazing neural feedback. As with all Classical Pilates, it’s a total strengthening workout without any stress on your joints, works fast on strength building and hugely improves your general Pilates class sessions. Participants move in a ‘flow’ format, ensuring you leave mentally refreshed as well a physically challenged.

New to Pilates? Do you want to give yourself a new skill set for life? Sign up for Flex Studio’s Introduction to Classical Apparatus 6-week Course this summer, structured for those who really want to understand the fundamentals and get trained in a new teaching system and feel the full benefits of the Classical Pilates System.


Flex Studio Hong Kong

One Island South 

29 June – 3 August, Saturdays 2:30 pm

Island South : Shops 2205 & 2209 One Island South 2 Heung Yip Road, Wong Chuk Hang

T: 2813 2212  WA: +852 5740 9420

Book A Slot Here


27 July – 31 August, Saturdays 4 pm

3F Man Cheung Building 15-17 Wyndham Street, Central 

T: 2813 2399  WA +852 5740 5103 

Book A Slot Here

Flex Studio Singapore


1 July – 5 August, Mondays 7:30 pm

390 Orchard Road 05-02 Palais Renaissance S 238871

WA: +65 9111 6855

Book A Slot Here

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