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. Exercises that target the deep core muscles are gradually built up, moving into more dynamic whole body exercises as strength and co-ordination builds. Small equipment such as balls, bands and poles are integrated to help clients to develop awareness of alignment and muscle balance.

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. Some of the more challenging exercises from the classical mat are introduced and can be adapted for different levels of ability. The classes aim to build strength, stamina and co-ordinated, graceful movement. As with all levels of Pilates, precise movement requires focus and together with proper breathing, this develops a mind- body connection that is deeply relaxing and rejuvenating.

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. Performing these challenging exercises in a graceful, flowing manner requires a strength and control that takes time and commitment to develop but which, when achieved, is deeply satisfying.

Although based on the classical structure, each class has a slightly different focus and often incorporates small equipment such as hand weights, the magic circle, leg weights and resistance bands to help clients to learn a new challenging exercise, to help build strength or to add a different dimension.

It is perfect for people who have been doing Pilates for a while and want to be challenged. It is not suitable for beginners.

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 as it aims to develop muscle strength around vulnerable areas such as the spine, hips, ankles and wrists. Forward bending or flexion is limited to a few gentle mobility exercises, while exercises that help lengthen the spine and strengthen spinal stability are given particular emphasis.

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 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.

Ante-natal and post-natal 1:1s/Small Groups

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 because exercise requirements and individual needs can differ widely between the early and later stages of pregnancy.

Post-natal Pilates is classed as the period from 6 weeks to 12 months after the birth. The focus is on pelvic floor strength, re-gaining core strength, correcting diastasis recti (stomach gap) and re-aligning posture.

For further details on any of the above classes please contact me at:

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 7:00 – 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

Elmgreen Dance Studio 

Sunday 11am -12pm

Level 1-2

Fison Fitness


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,
SE24 0EZ

Access Self Storage
443 Norwood Rd
West Norwood
SE27 9DQ

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.