What is pilates?
Pilates is a method of mindful, controlled exercise developed in the early twentieth century by Joseph Pilates, who called his system “Contrology”. After emigrating to the United States, he and his wife Clara taught the method in their New York studio from the 1920s onwards, and it has since spread around the world.
Pilates works the whole body, with particular attention to the deep muscles of the trunk, often called the core or the “powerhouse”. The focus is on the quality of each movement rather than the number of repetitions: exercises are usually performed slowly, with few repetitions and full concentration.
The method can be practised on a mat or on specialised apparatus such as the reformer, the cadillac and the chair, all of which were designed by Joseph Pilates himself. Whatever the setting, classes are traditionally built on a handful of principles:
- Breath: steady breathing that supports and paces each movement
- Centring: movement that starts from a stable, engaged centre
- Control: every exercise performed deliberately, never by momentum
- Precision: attention to alignment and detail
- Flow: smooth transitions from one movement to the next
- Concentration: full attention on what the body is doing
What is reformer pilates?
The reformer is a bed-like frame with a padded carriage that glides back and forth on rails. Springs of different tensions connect the carriage to the frame, and a footbar, straps and shoulder rests let you push, pull and stabilise in many positions: lying down, seated, kneeling or standing.
The springs are what make the reformer so versatile. They can add resistance to make an exercise more demanding, or provide support so that it becomes more accessible. This adaptability is one reason reformer pilates appeals to beginners and experienced practitioners alike.
A reformer class usually moves through exercises in different positions, often beginning with footwork on the footbar to warm up the legs and settle the breathing, then progressing to work for the arms, the trunk and the whole body. The instructor tells you which spring setting to use for each exercise.
At Pi Stüdyo Pilates, group reformer classes take place on the reformer in small groups, while private and duet sessions are planned around the people taking part.
Reformer or mat: what’s the difference?
Both follow the same principles, and both can be adapted for beginners and experienced practitioners. The main difference lies in where the resistance comes from.
Mat pilates uses your own body weight and gravity. With no springs to assist you, many mat exercises call for considerable control, which can make some of them surprisingly challenging at first. On the other hand, mat work needs no apparatus, so the practice can go wherever you go.
Reformer pilates uses springs for resistance or support. The springs can guide a movement that would be difficult on the mat, while the moving carriage adds an element of instability that asks for focus. The adjustable load makes it easy to scale exercises up or down.
Which one should you choose? Neither is better in itself: they complement each other. Many people combine the two, using mat work to build the foundations and the reformer to add variety and resistance. If you are unsure where to begin, read more about mat pilates and reformer pilates at Pi Stüdyo Pilates, or simply ask us on WhatsApp.
The cadillac and the chair
Beyond the reformer, the studio is equipped with two more classical pieces of apparatus. The cadillac, also called the trapeze table, is a raised table with an overhead frame, bars, springs and straps. It allows supported stretching and strengthening, as well as more advanced work such as hanging and inverted exercises.
The chair, often called the Wunda chair, is a compact box with a spring-loaded pedal. It is small but demanding: seated, standing and single-leg exercises on the chair challenge balance, stability and control.
Each piece of apparatus changes the relationship between your body, gravity and the springs. The same principles can therefore be practised in many different ways, which keeps the work varied and makes it possible to adapt exercises to different needs and levels.
What can regular pilates practice do for you?
People come to pilates for many reasons: to feel stronger, to move more freely, to stand taller or simply to have a calm, focused hour in their week. Because each movement is coordinated with the breath, the practice asks for concentration and can feel like a pause in a busy day.
Pilates is exercise, not medical care, and it is not a quick fix. Every body responds differently, and changes tend to come gradually, through regular practice and attention to detail rather than intensity. With that in mind, regular pilates practice may support:
- core strength and stability
- posture and awareness of alignment
- flexibility and mobility
- balance and coordination
- body awareness and a more mindful relationship with movement
Who is pilates for?
Pilates can be adapted to a wide range of ages and fitness levels. You don’t need to be flexible, strong or experienced to start: beginners work with the basic principles and simple variations, while experienced practitioners move on to more complex and demanding exercises. Some athletes also practise pilates alongside their main sport.
If you have a medical condition, are pregnant or are recovering from an injury, please consult your doctor before you start, and tell your instructor so that exercises can be chosen with this in mind.
What matters most is choosing a format that suits you. Private sessions give you individual guidance from the start, duet sessions let you learn alongside a friend or partner, and group reformer and mat classes offer a regular rhythm. You can compare them on our classes page.
How to start: your first session
Starting is simple. At Pi Stüdyo Pilates, the first step is a WhatsApp message: tell us which class interests you and your experience, and we’ll suggest a suitable time.
Check the route to the studio in Kale Mahallesi beforehand (our contact page has a Google Maps link) and arrive 10 minutes early, so there is time to get settled and to set up any equipment before you begin. Don’t worry about getting everything right: precision comes with practice, and the instructor guides you step by step.
A first pilates session typically includes:
- a short conversation about your experience, goals and health
- an introduction to pilates breathing and engaging your centre
- learning how to use the equipment safely
- basic exercises at a pace that suits you
What to wear, what to bring and how often to practise
Wear comfortable, close-fitting sportswear that lets you move freely and lets the instructor see your alignment. Clean socks are required at Pi Stüdyo Pilates for hygiene and safety, and a water bottle is always a good idea. Phones are kept on silent during sessions.
Avoid a heavy meal just before class, and take off any jewellery that could catch on straps or springs.
As for how often to practise, there is no fixed rule. A regular rhythm you can keep up, whether once or several times a week, matters more than occasional intense sessions. Your instructor can help you find a rhythm that suits your goals and your schedule.
Have a question this guide doesn’t answer? Our FAQ covers booking, fees and more, or you can contact the studio directly.