TRANSFORM YOUR BODY,
RELAX YOUR MIND

PILATES CLASSES FOR ALL LEVELS IN DULWICH, HERNE HILL & WEST NORWOOD

ABOUT
PILATES

Mindful, Progressive Pilates Classes for all levels in Dulwich, Herne Hill and West Norwood

Welcome to Nicole Arend Pilates, I run small, friendly and supportive Pilates classes that aim to transform your body and relax your mind. I currently run classes in Dulwich, Herne Hill and West Norwood.

Pilates contributes to a healthy body and mind for life. It is a safe and effective method of exercise that, at its simplest, requires only a mat, your own body weight and can be practised into your eighties and beyond.

Pilates actively targets the deeper muscles essential for a strong core and good posture. Its emphasis on precise alignment and quality of movement builds long, lean muscles for strength without bulk. Core strength, with core stability and correct movement patterns are essential for a maintaining a healthy spine.

Perfect Posture • Strong Core • Healthy Back
Increased Mobility • Mental Wellbeing

Famed for re-balancing the whole body, Pilates doesn’t just target individual muscles, each exercise recruits several muscle groups, creating smooth co-ordinated movements that condition the entire musculature. This is invaluable if you are recovering from injury or you have an inbalance in the body as a result of your lifestyle.

Proper breathing is an important part of Pilates. When combined with the focus required for controlled movement, a mind-body connection is created that is deeply relaxing and rejuvenating.

Pilates is perfect for those looking for an exercise method that doesn’t simply provide superficial, short-term results. It will transform your body but it is learnt over a lifetime and the benefits, both physically and mentally, last for ever.

Nicole is the most nurturing instructor who respects the frailties of her clients, while encouraging them to stretch themselves a little further each session. Our successes are her successes. She replaces any performance fear with fun and the impact on my fragile mental health has been profound.

About Me

I discovered Pilates 17 years ago and trained with internationally renowned Body Control Pilates. I am passionate about its benefits and practise what I preach. Pilates has kept me strong, toned and flexible for almost two decades and through three pregnancies.

I particularly enjoy helping my clients reconnect with their bodies and supporting them as they develop strength, increased mobility, better posture and more confidence. The joy of Pilates is that it can be adapted for all no matter what age or level of fitness.

I look forward to helping you discover the life changing benefits of Pilates.

  • Level 3 Body Control Pilates Instructor

  • Level 4 Intermediate Classical Pilates certificate

  • Level 4 Advanced Classical Pilates certificate

  • Level 3 Pilates for Bone Health

  • Level 3 Ante and Postnatal Pregnancy Pilates

  • First Aid

Class Descriptions

Beginners Level 1

Level 1 classes are taught in small groups or 1:1s because of the need for more individual attention. The main principles of Pilates are introduced and the focus is on correct alignment, particularly of the spine and pelvis.

Level 1-2

Level 1-2 is for those who have done some Pilates before. The pace is moderate and the focus is on strengthening the core, correcting body alignment, re-balancing muscles and improving posture.

Classical Pilates Level 2-3

The classical mat is a series of 39 exercises developed by Joseph Pilates and performed in a faster paced, flowing sequence. Each exercise transitions into the next, gradually building in difficulty, developing core strength and stamina.

Pilates for Bone Health

Focuses on core strength, good posture and alignment, but includes more repititions to help to maintain or build bone density. It is particularly suitable for people with Osteopenia and level 2 Osteoporosis.

Ante-natal and postnatal

Pregnancy is a time of enormous physical and emotional change and Pilates is a safe and effective method of exercise to help women to feel strong and positive throughout. 1:1s or small groups at similar stages of pregnancy work well .

Small Groups and 1:1s

1:1s are brilliant for beginners, for people with specific issues or injuries, and for those who are initially intimidated by larger classes. They often result in faster progress with exercises tailored to individual needs. Many people find an hour of personal attention in which they are allowed to focus on their own body more useful than years of classes.

Small Groups are often fun, but focused, small groups are perfect for friends of similar levels of fitness who enjoy the flow of a class, but prefer a higher level of support and individual attention.

Class schedule

Monday 9:15 – 10:15am

Level 1-2

Rosendale Allotments Building

Monday 10:30 – 11:30am

Pilates for Bone Health

Rosendale Allotments Building

Monday 8:15pm –  9:15pm

Level 2-3

Elmgeen Dance Studio

Wednesday 7:00am – 8:00am

Level 1-2

Access Self Storage

Wednesday 9:30 – 10:30am

Level 1-2

Rosendale Allotments Building

Wednesday 6:45pm – 7:45pm

Level 1-2

Access Self Storage

Sunday 11am -12pm

Level 1-2

Fison Fitness

Locations

Rosendale Allotments
Community Building,
227 Rosendale Road,
London, SE21 8LR

Elmgreen Dance Studio,
Elmgreen School,
Elmcourt Road,
London,  SE27 9BZ

Fison Fitness,
280 Milkwood Road,
London,
SE24 0EZ

Access Self Storage
443 Norwood Rd
West Norwood
SE27 9DQ