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Closed · opens today at 07:00
Closed · opens today at 06:30
Closed · opens today at 07:00 Mixed
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Pilates is an exercise method that focuses on strengthening the deep muscles that wrap around the trunk, improving posture and performing movements in a controlled way together with the breath. It takes its name from Joseph Pilates, who developed the method. It has two main forms: mat Pilates, done on a mat using body weight, and reformer Pilates, done on a machine with springs and a sliding platform.
A Pilates class usually begins with breathing and alignment work. The instructor shows the neutral position of the spine, how to breathe into the ribs and how to engage the muscles around the abdomen and lower back. Then come trunk, hip and leg movements lying on your back, side and front; the movements are done with few repetitions, slowly and with control. Mat classes may use small props such as balls, resistance bands and rings. In reformer classes the spring resistance is adjusted to the person's level; the machine is used both to make a movement harder and to support it. The class ends with stretching and relaxation.
At spa and wellness venues, Pilates is offered as a group class or a one-to-one session. Venues offering Pilates classes are mostly wellness centres and hotel spas; at some thermal hotels it is offered alongside yoga and fitness. At these venues, use of the sauna or hammam after class may be included in the same membership or package.
Pilates classes usually last 45-60 minutes; one-to-one reformer sessions are of a similar length. The effects of Pilates come from regular attendance rather than a single class. It is useful for beginners to take their first classes one-to-one or in small beginner-level groups, to learn the breathing and alignment technique correctly; moving on to crowded, fast classes before the technique is established can lead to poor movement habits.
Pilates suits people who spend long hours at a desk, those who want to improve their posture and core strength, those looking for low-paced exercise that puts no impact load on the joints, and those returning to exercise after a long break. Done regularly, it may help increase muscle strength, flexibility and body awareness. It is not a form of treatment; if the cause of back or neck pain is not known, you should see a doctor first.
In the following cases, consult your doctor and inform the instructor before starting classes:
| Exercise | Focus | Pace | Equipment |
|---|---|---|---|
| Mat Pilates | Core strength, control, posture | Slow, controlled | Mat, small props |
| Reformer Pilates | Core strength, resistance work | Slow to moderate | Spring-loaded reformer machine |
| Yoga | Flexibility, breath, awareness | Slow or flowing, depending on the style | Mat |
| Fitness | Muscle strength and fitness | Moderate to high | Weights, cardio machines |
Pilates and yoga are often confused: both place importance on breath and controlled movement, but while yoga gives more room to flexibility, balance and meditation, Pilates puts strengthening the core muscles at its centre.
You can start with either. Because the reformer machine supports and guides the movement, some people find correct alignment easier on the reformer. Mat Pilates is done without equipment, so it can be practised anywhere, but as there is no support, some movements may feel harder at first. Whichever you choose, opt for a beginners' group or one-to-one sessions for your first classes.
A common recommendation is 2-3 classes a week. This frequency gives the muscles time to recover while making sure you do not forget the technique you have learnt. One class a week also builds awareness of your posture, but progress is slower.
No, it is not. Clinical Pilates is a programme planned individually by physiotherapists for pain, injury or rehabilitation after surgery. Pilates classes at spas and clubs, by contrast, are for general fitness, posture and core strength. If Pilates has been recommended to you because of a health problem, ask whether the class is taught by a physiotherapist.
You can start once your doctor has given approval at your postnatal check-up; after a caesarean birth this period is usually longer. Before starting, have yourself checked for separation of the abdominal muscles (diastasis recti) and work with an instructor trained in the postnatal period. A common approach is to begin your first classes with breathing and pelvic floor exercises.
Stretchy clothing that is close-fitting but does not restrict movement is suitable; very loose clothes are best avoided so that the instructor can see your posture. Classes are done barefoot or in non-slip socks; at reformer studios, non-slip socks are often compulsory. A water bottle and a small towel are all you need to bring.
from₺1,250 · ≈ €23
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