Frequently Asked Questions

Pilates is a full-body conditioning program developed by Joseph Pilates to strengthen the core muscles and lengthen the body. While strengthening core stability, Pilates works towards re-aligning the spine to its optimal position. This dual emphasis leads to a longer, leaner, more flexible, better toned and more evenly developed physique. Pilates equipment uses spring-based resistance to create muscular strength and tone without building bulk, while the focus on breath and properly performed movements leads to improved posture and overall physical balance.

Absolutely! Pilates was started by a man, Joseph Pilates, and it remains a great workout for men. Our classes don’t have complex choreography or dance moves — we keep it sporty and you’ll break a sweat.

Don’t worry if you are not used to moving — Pilates is a great way to start moving your body. Options Pilates is a non-intimidating and welcoming environment to help you get started.

Depending on your level of body awareness, conditioning and previous experience, you might be able to go straight into group classes. However, we strongly advise starting with at least one or two private one-on-one sessions. Understanding the fundamentals of Pilates — correct pelvic placement, basic starting positions and general muscle knowledge — is crucial to getting the most out of every class.

If you are new to Pilates, come in for a discounted trial. Your instructor will assess your starting point and recommend the right package for you.

If you are a beginner, definitely. If you are a pro, you should take private sessions too! Pilates is designed to be more efficient in a one-on-one setting. Private sessions fast-track you towards your fitness goals. We work with you to structure a Pilates program based on your posture, needs and goals, even if you intend to continue exclusively in classes. Think of private sessions like a booster pack — it is worth the investment.

For the reasons above, we don’t advise new Pilates clients to start group classes right away. In many cardio-based classes you can follow the beat or copy others, but Pilates is different. With group Pilates it is important to have a basic knowledge of how to engage different muscles, including the pelvic floor, and how to move in a controlled manner.

We offer all new clients an introductory package of private sessions so you can grasp the basics before moving into group classes. Once you have tried both, you will be able to make a much more informed decision.

We offer modifications to many exercises and encourage you to move at your own pace. If you need to, take a little break during class — you will feel comfortable doing it.

Joseph Pilates famously said, “In ten sessions you’ll feel the difference, in twenty you’ll see the difference, and in thirty you’ll have a whole new body.” Everyone is different, but most clients start to notice positive changes relatively quickly. A consistent program of 2–3 sessions per week will significantly improve posture, alignment, stamina, coordination, strength and flexibility.

Absolutely! Pilates is one of the safest exercises you can do. Working out 4 to 5 times a week is ideal. Mix it up with a bike ride, swim or hike to keep your workouts interesting. Of course, we would love to see you every day!

If you have injuries, it is important to seek treatment from a physician or physical therapist first, and consult your doctor about whether Pilates is right for you. Pilates can help in the recovery process and prevent future injuries through strengthening, correcting muscular imbalances and movement patterns. The central focus on core stabilization can also improve performance in all activities.

Building your core can definitely help improve back issues. Many people find Pilates is an excellent choice for preventing or managing back pain. We will teach you how to fire up your core and gently use your back muscles. We recommend one-on-one sessions if you have back problems. If you have major injuries, one-on-one sessions are compulsory and your doctor’s approval to exercise is requested.

Pilates is a great way to stay connected to your changing body, keep you toned and prepare you for delivery. After the first trimester, we recommend pre-natal Pilates classes or one-on-one training. Our trainers understand which exercises are safe and how to modify movements for each stage of pregnancy and post delivery — but always ask your doctor if it is okay.

Because Pilates is a muscle-strengthening form of exercise it can help you trim and tone certain areas, especially your stomach, legs and buttocks. Classes can be tailored to offer either a gentle exercise program focused on core strength, flexibility and balance, or a more rigorous complete workout.

Bear in mind that Pilates is not classed as aerobic exercise, so for effective weight loss you should combine your Pilates practice with a healthy diet and regular aerobic activity such as walking, swimming or cycling.

Minors aged 10 and up are welcome to attend private classes with a parent or guardian. Clients must be 16 or older to join group classes.

The average cost of classes ranges from AED 330 for a private one-to-one session, and from AED 92 for a small group class. Pilates can address muscular imbalances and help you wake up muscles you have been neglecting.

It can be difficult to grasp this feeling as a beginner, which is why most clients prefer to start with private sessions. Private instruction costs more because the workout is tailored specifically to you and adjusted at your own unique pace. Group classes are more affordable, but by their nature cannot provide the same level of detailed personal instruction. Even so, our Pilates group classes are kept to small numbers so the instructor can give everyone modifications and adjustments.

When you are just starting out, a mat on the floor is really all you need. At some studios you will see specialised Pilates equipment like the reformer, Cadillac or barrels and chairs. We will discuss this equipment in more detail, but at the beginning you really don’t need anything other than a mat.

There are many great Pilates books and videos available. The principles of Pilates are quite specific and the focus is to develop dynamic core control with correct body and limb alignment. It is important to understand the principles correctly and to execute movements safely.

A qualified instructor is specifically educated in postural assessment and in teaching and correcting exercises through tactile, kinaesthetic and imagery cueing. Books and videos are a good back-up resource for a maintenance program at home, but to achieve maximum results and prevent injury through correct execution, supervised sessions are highly recommended.

The reformer uses resistance and coordination, whereas Pilates on a mat uses only your own core strength. Mat exercises consist of movements that primarily roll, twist and curl to target your torso, from your hips to your shoulders.

While mat Pilates may not look as fun or challenging as reformer work, since you have to use so much core strength it is actually very effective for improving strength, posture, agility and flexibility. The reformer offers all the core-building benefits of the mat and more: the pulley and spring system adds resistance, challenges your stability and allows a broader range of motion and variety of movements.

It is important that you engage the right muscles during every movement, so we strongly recommend some private one-on-one classes before joining a group.

The most important point is that a good instructor from any method will be better than a bad instructor from any method, and an instructor who has learned many different methods is likely to know and understand more than someone who idealises one particular method.

Classical Pilates is a prescribed set of exercises following the original design of Joseph Pilates as taught to ballet dancers. It follows the principle that a “flat back” is the ideal spine alignment rather than the anatomically normal S-curve. Strictly taught classical classes follow a set routine intended to be followed perfectly and do not change over time, which can make them too difficult for beginners.

Modern or Contemporary Pilates describes any Pilates method that does not strictly follow the original teachings. Methods such as Pilates Academy International use modifications and changes to allow gradual progression according to a client’s ability. This makes classes more beneficial to clients who want to build ability over time and allows Pilates to be used by clients with conditions such as back pain or scoliosis. Modified Pilates is especially good for pregnant women who need special consideration.

Pilates and Yoga are often considered similar but are, in fact, starkly different. Which is “better” depends on your preferences and goals — and of course there is no reason not to practice both!

1. The Intention: Yoga is a meditative practice. It focuses on breathing techniques to reduce stress and guide the practitioner towards spiritual enlightenment through movement. Pilates is more of a traditional exercise routine, originally developed to help injured athletes.
2. The Equipment: Yoga is based on a strong mind-body connection and does not use machines. Props such as blocks, straps and pillows may help you achieve poses, but most movements are done without props on a simple mat. Pilates utilises equipment to challenge the body to activate and control muscles in unstable environments. It can be performed on a mat, but also incorporates apparatus such as the reformer, Cadillac, barrels and chair.
3. The Movements: Yoga poses are typically held for much longer, allowing you to fall more deeply into each pose, and you tend to repeat a flow of movements. In Pilates you don’t hold poses; movements are shorter with fewer repetitions and focus on control and precision.

If you are looking for something more for your mind, go with yoga. If it is something more physical you are after, try Pilates. Both help with alignment, balance and strength, but neither is at the high end of calorie expenditure or cardio intensity.

It is not unusual for personal trainers to take a Pilates qualification to broaden their understanding of movement and exercise. Core strength is important for all kinds of exercise, and a deeper understanding of Pilates can help a personal trainer recognise if a client has any deviation from correct posture and choose suitable exercises.

If you work out on your own at the gym, a knowledge of Pilates is still very useful so you can make sure your joints are safe and your alignment correct while using heavy weights. This can help prevent injuries and protect the body against general wear and tear, and give you a greater understanding of which exercises to avoid based on your own physical situation.

The reformer is a bed-like frame with a sliding carriage attached at one end to a set of springs. These springs are adjustable and offer different levels of resistance. A foot-bar is attached on top of the spring end and can be used for your hands or feet as you move the carriage. Long straps with handles are attached to the other end and can be pulled with your arms or legs.

You can lie, sit or stand on the reformer and perform exercises which push, pull or hold the carriage steady while the springs provide resistance. One of the benefits of the reformer is that it can lengthen your muscles as they resist the weight of the springs. This is called eccentric contraction and is great for making lean, long, strong muscles without adding bulk.

The Cadillac is a bed-like frame with a mat on top and attachments at either end. It usually stands about 180 cm tall. Attached to the frame are various pieces of equipment which might include leg springs, arm springs, loops to hang from, a push-through bar or a trapeze.

Due to its size and safety concerns, the Cadillac is used mainly in private classes. It can accommodate many variations of stretching exercises and is useful for back flexion and extension. It has a wide range of postural variations, so it can cater to people across all ages and abilities, including those with limited mobility.

Other types of Pilates equipment include the stability chair, the ladder barrel, the spine corrector and the arc barrel. These are all used as aids and supports to perform different exercise modifications. Most are more commonly used in private Pilates sessions, since modifications are always specific to an individual.