Personalised Programmes

We offer either one-to-one sessions (in the studio or in Greenwich Park), group equipment sessions or programmes that you can practice at home. So what is right for you?

• Everybody would need to do at least a couple of 1 to 1 sessions to learn the exercises and be assessed by the instructor before joining a studio session or having a home programme designed (for studio sessions completion of our 4-week Introduction to Pilates course will also suffice).
• After the first sessions if you wish to exercise alone in the studio, have any serious injuries, severe back pain or other medical conditions than you will need to keep attending 1 to 1 sessions.
• If cost is an issue or you wish to exercise with others and use the studio equipment then group equipment sessions would be for you.
• If you would like the personal attention of one-to-one Pilates sessions but do not have the budget or time to match or would like extra exercises to do at home then check out our home programme design service.

One-to-one Sessions

Private pilates sessions allow the instructor to design a programme especially for you. We can also work with a wider range of equipment (such as the reformer and Wunda Chair) than is possible during a class and are one of the only studios in the area to have this equipment. Private sessions are especially recommended if you are recovering from an injury, have recently had a baby, have a specific area or weakness that you wish to work on or simply do not want other people in the studio while you are exercising. Sessions normally last for an hour however in instances where a one hour session is difficult (such as in later stages of pregnancy or where finances are tight) we can offer shorter sessions of 30 minutes or 45 minutes during off-peak hours only. First appointments will always last for one hour. For those that enjoy exercising outdoors we also now offer one-to-one training and toning sessions in Greenwich park which can be followed with work on the equipment in the studio.

What do I need to know?:
What to wear - comfortable clothing. The tighter the better so that we can make out your alignment. T-shirt and leggings are fine. No footwear unless going to the park in which case suitable trainers are necessary.

What to bring - nothing. The studio supplies mats and other necessary equipment.

What to expect - the first session will be quite relaxed - it will give us a chance to assess you and develop a suitable programme of exercises. We will cover the basics with you. Subsequent sessions will build on the first session and add more exercises. We may also advance to using equipment such as the Reformer, Wunda chair, Swiss Ball, wobbleboard and weights. You will always have input into the exercises that you do and will never be expected to do anything that makes you feel uncomfortable or causes any pain. We will be working on toning, strengthening and stretching your whole body, including abdominals, back, arms and legs.

Will there be other people in the studio?

No. Unlike most other studios in which there may be a number of one-to-one sessions going at once, at the Little Pilates Studio we guarantee you complete privacy. You and your instructor will be the only ones in the studio during your session.

When do the sessions take place?

One-to-one sessions can take place mainly during daytimes in the week. Evening sessions may be available but are very limited as we run group classes most evenings. Please see the schedule for exact times and contact us to check availability.

Group Equipment Sessions

Pilates studio equipment is incredibly beneficial for building strength, increasing flexibility and improving joint mobility. The equipment can help to increase your understanding of the matwork as well as to help you to achieve proper movement and muscle recruitment in ways that the matwork does not. Our studio sessions offer a chance for you to come in and use the equipment in the studio under close supervision. You will receive more attention than in a group class and be given your own personalised program. There will be a maximum of 4 people per instructor. If you are new to Pilates or have not been to the studio before than you will either be required to do a few private sessions or complete our 4-week Introduction to Pilates course before starting studio sessions. To achieve a good balance in your Pilates programme we recommend doing 1 studio or one-to-one session and 1 group matwork class per week. We also offer a studio starter package which consists of 2 one-to-one sessions and 5 equipment sessions for £180.

If you aren't sure if the equipment is for you and wish to try it out then we do now offer 4-week Introduction to Studio Equipment courses for existing clients or clients who have completed the 4-week Intro to Pilates course.

Home programme design service

What is it about?

At the Little Pilates Studio we recognize that times may be hard and budgets tight but it is precisely in these times of stress that following a regular program of exercise becomes very important to maintaining your general health and well-being, and Pilates is especially beneficial. Yet we understand that for many people, coming to the studio for a regular weekly group class may not be possible. It may be that you cannot commit to coming at the same time each week or that you need the extra attention provided by a one-to-one session. Perhaps Pilates has been suggested to you by a *medical professional (such as your GP or physiotherapist) or you just feel that you need a program designed specifically to meet your individual needs. In either case, you need the attention provided by a regular one-to-one session but this may be impossible for you due to external commitments, time constraints or cost.

So what is the solution? Coming in once a month is not going to be the answer as in order to see results Pilates should be practiced at the very least once per week and preferably twice or more. You could try practicing at home but without any guidance how do you know that you are performing the exercises correctly or in fact that you are doing exercises that are safe and beneficial for you?

We've taken all of this into account and are now offering a course which combines one-to-one sessions and guided exercise with a home program that has been designed especially for you by your instructor. Over a course of three, one-to-one sessions your instructor will assess you and design a program to help you to achieve your goals. At your last session your program will be presented to you and clearly explained in order to enable you to practice safely at home. As part of the package, you will also be given a book with detailed descriptions of the exercises, will be given email support by your instructor and will have the option of purchasing other equipment, such as bands and exercise mats, separately. At any time you will be welcome to return to the studio for a review and update of your program - how often you choose to return will be entirely up to you. At any time during the course of the next month, if you are unsure of an exercise or just need some reassurance, your instructor will be contactable by e-mail.

*Please note that this service is not suitable for people with injuries or ongoing back pathology. If you do suffer from back pain or other pain or ailments you will need to see a qualified medical professional and have their written permission before signing up for a home design programme.

How much does it cost?

• The cost for the 3 one-to-one sessions, program (which will be written out and can also be e-mailed) and 1 month of email consultation is £200. This also includes the Body Control Pilates Manual.
  
  • The cost can be spread out as follows £75 payable at the time of booking, £50 payable at your first session, £50 payable at your second session and the remaining £25 payable at your final session.
  • There will be a £15 deduction from the total cost if you paid the entire fee at the time of booking (£185).
• Follow up one-to-one sessions with program updates will cost £65. This includes an additional 1 month email consultation.
• If you already attend group classes at the studio the cost for a personalised program will be £90 - this includes your program, the Body Control Pilates Manual and a 70 minute one-to-one session to be assessed and to go over the program with your instructor.

Course Breakdown

A breakdown of the course is as follows. All sessions last for 1 hour:

1st session
You will be assessed by your instructor and introduced to some of the beginners exercises.Your instructor will guide you through the basic principles of Pilates including breathing, correct alignment and the proper recruitment of your core muscles. You will be given a few simple exercises to practice at home.

2nd session
You will be guided through a review of the exercises from the first session and some more exercises will be introduced. Your instructor will continue your assessment in order to be able to develop your program once the session is completed. Again you will be given a few simple exercises to practice at home.

3rd session
Your instructor will now present you with your personalized program and guide you through the exercises. You should now be ready to go home and practice on your own.

Follow-up sessions
Follow up sessions are not included in the basic program cost but are highly recommended in order to ensure that you are performing the exercises correctly and that your program is evolving to meet your changing needs. A general guide is to practice the exercises at home until you are comfortable and very familiar with them. If you are uncertain about the exercises and need some additional guidance or when you reach a point that the exercises feel very easy and you are ready to advance then it is time to book a follow-up session.

At the follow-up session your instructor will answer any queries you have as to specific exercises and check to ensure that you are performing the exercises correctly. Your goals and objectives will be reviewed and if these have changed, or if you are ready to advance, then the exercises will be adjusted accordingly and new ones added. You will also be given an additional 1 month of email consultation and guidance following each follow-up session.

*Body Control Pilates is a registered Trade Mark used under licence