First Pilates class: what to bring and what to expect

Many people arrive at their first class thinking “I will not manage” or “everyone else already knows this”. It is a common worry and usually an unnecessary one. Reformer Pilates is not only for people who are already fit. People choose it to feel better in their own body: less stiff, stronger, with less tension after a day at a desk.

Our groups have at most 4 people, so the instructor sees every participant, corrects your position and adapts the exercises to your abilities. You do not need flexibility, stamina or experience. A first class is not about getting everything right, it is about feeling how your body works.

A reformer is a special exercise bed with a moving platform. We train on professional BASI Systems equipment. It has a few simple parts:

Carriage

The moving platform on which you lie, sit or kneel.

Springs

They give resistance. They can make an exercise harder, or easier and more supported.

Bar

The bar at the front of the reformer that you push against with your feet or hands.

Straps

Loops for your hands or feet for arm and leg exercises.

We set the spring resistance for you, which is why beginners and experienced people can both train on a reformer.

• clothes: leggings and a fitted top you can move freely in,
• non-slip socks: we train without shoes, and socks with a non-slip sole are more comfortable and safer,
• food: avoid a large meal for 1.5 to 2 hours before class, a light snack earlier is fine,
• water: bring a bottle,
• jewellery: take off rings and long earrings,
• hair: tie up long hair,
• arrive 5 minutes early: you can change calmly and meet the instructor.
• The equipment is in the studio, so you do not need to buy or rent anything.

Tell the instructor about your health: injuries, back pain, operations or pregnancy. That way the exercises can be adapted to you.

Group classes last about 55 minutes and follow a simple course.

Start: a welcome and a short conversation

The instructor will ask how you feel and whether anything bothers you. There are no wrong answers and you need no prior skill.

Equipment: how to get on and off the reformer safely

We show how the platform works, how to set the springs and the bar, and how to position yourself. Step by step you learn the basics of the method: breathing, pelvis and spine alignment, and the work of the deep muscles.

Training: calm foundation exercises

You work on legs, glutes, abdominals, back and arms. Slowly, with precision, without rushing. You do not have to keep up with anyone: you work at your own pace and can rest when you get tired.

Nothing should hurt during class. You will feel your muscles working, sometimes a slight trembling, but not pain. If something feels unpleasant, tell the instructor right away and we will change the exercise or the spring setting.

The next day you may feel muscles you did not know you had, most often the abdomen, glutes and inner thighs. This is common and usually passes within 1 to 2 days. A walk and light movement, plenty of water and another class in 2 to 3 days all help, because the second visit is often much easier.

You book online in the Fitssey system by choosing a time in the schedule. For a start it is worth choosing “Pilates Reformer Początkujący” (beginners). Group classes run with at least two people signed up. You can also start with a private class if you prefer to be alone with the instructor, or come as a pair with someone close to you.

The studio is at ul. Dywizjonu AK „Jeleń” 7A/U8 in Warsaw, Mokotów. There are two free parking spaces for clients on the estate: no. 45 and 46. You can cancel free of charge up to 12 hours before the class starts. The current offer for first classes and prices are in the pricing section of the website.

With acute pain, a fresh injury or during pregnancy, consult a doctor or physiotherapist before you start. Pilates supports fitness and body awareness, but it does not replace treatment.