Pilates is a unique system of exercises designed to improve physical strength, flexibility, balance and posture. It was created by Joseph H. Pilates, a German man who was fascinated with the classical Greek ideal of a man balanced in body, mind, and spirit. As a child, Pilates had asthma and other ailments. He turned to exercise and athletics to battle these; constantly studying various exercise regimens to expand his knowledge base. Growing into adulthood, he was no longer the sickly child he had once been as he became an avid skier, diver, gymnast, and boxer.


Pilates aims to strengthen, lengthen and stretch all the major muscle groups in your body in a balanced fashion. It requires concentration, focus and control, as you move your body through precise movements. Your muscles are never worked to exhaustion, so there is no sweating or straining.



There are 6 basic Pilates principles that need to be applied to all Pilates exercises to ensure maximal benefit:

1. Concentration

Focus on correct performance of each Pilates exercise and the specific muscles involved.

2. Centering

Focus on achieving neutral spine and activating the core stabilising muscles (pelvic floor and transversus abdominus) to support the lower back and pelvis.

3. Control

Maintain optimal posture and control with all movements.

4. Flowing Movement

Work smoothly and efficiently with all movements.

5. Precision

Perform each Pilates exercise with attention to detail to ensure correct technique.

6. Breathing

Maintain relaxed, normal breathing throughout all Pilates exercises. Do not hold your breath.
The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women, the elderly with balance and falls prevention, and people with low fitness levels. A typical workout includes a number of exercises and stretches. Each exercise is performed with attention to proper breathing techniques and abdominal muscle control. To gain the maximum benefit, you should do Pilates at least two or three times per week.



  • Improved flexibility
  • Increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks
  • Improved stabilisation of your spine
  • Better posture
  • Rehabilitation or prevention of injuries related to muscle imbalances
  • Improved coordination and balance
  • Safe rehabilitation of joint and spinal injuries
  • Prevention of musculoskeletal injuries
  • Improved concentration
  • Increased body awareness
  • Stress management and relaxation




Although Pilates can be extremely beneficial for patients with certain injuries, it needs to be specific to the individual and not used as a generic tool for everyone. Clinical Pilates (as distinct to generic Pilates classes) identifies this key issue by applying carefully selected exercises to patients with specific injuries. This ensures optimal gains whilst minimizing the likelihood of injury aggravation. If you are interested in commencing Pilates for your injury, it is essential to have a review with a physiotherapist to assess the suitability of a core stability program for you.


Clinical Pilates is often used in conjunction with physiotherapy as a means of treating a variety of injuries, particularly those of the neck and back. This is based on literature that demonstrates strong evidence to support the use of therapeutic exercise in the management of patients with injuries, particularly low back pain. Clinical Pilates focuses on the retraining and recruitment of stabilizing muscles as well as improving posture, strength and flexibility.



At Bounce Physio we are experienced in providing training for all levels, and teaching each exercise safely, accurately and effectively. Our physiotherapy environment means that all instructors have exceptional injury awareness to compliment their expertise in movement analysis. We provide:

  • Small class sizes
  • Supervision, feedback and technique correction to ensure successful results
  • Ideal for general toning and injury management and rehabilitation


‘In 10 sessions you will feel the difference, in 20 sessions you will see the difference and in 30 sessions you will have a new body’. Joseph H. Pilates.