Skip to content

Pilates Online

Course Overview

Transform your fitness journey with our Pilates class!

Pilates is a low-impact form of exercise that concentrates on strengthening the body with an emphasis on core and trunk strength while improving postural alignment and flexibility. This helps to improve general fitness and overall wellbeing. Similar to yoga, Pilates concentrates on posture, balance and flexibility.  You won't find yourself jumping up and down or flinging a kettlebell about. Instead, you do small, controlled moves that align, tone and lengthen the muscles in order to create a more balanced body. Think of a mix of yoga, ballet and toning exercises – that's what to expect in a Pilates class. 

Pilates can be a workout game changer, no matter your fitness background.  Pilates meets anybody’s needs to improve their movement in a graceful way.  You can do Pilates with or without equipment, and you can expect the moves to involve slow, precise movements and breath control.

Course Breakdown

Week 1: Introduction, Education on anatomy of the core, pelvic floor, breathing, introduction to Pilates principles and fundamentals, Start of routine

Week 2: Recap of lesson 1 Posture, fundamentals and progressions, Planks, Pilates principle: concentration, Pelvic stability, Add to the routine

Week 3: Recap of lesson 2, shoulder stability, Pilates principle: centering continues and progression of the routine

Week 4: Feet anatomy, balance, Glutes activation  Pilates principle: isolation, developing progression/regression of routine

Week 5: Neck and relieving Neck tension, Pilates principle: control

Week 6: Core strength and preventing lower back pain, Pilates principle: precision

Week 7: Spinal movements and functional movements, Pilates principle: flowing movements

Week 8: Integration of Pilates principles and development of routine

Week 9: Total body workout with the integration of pilates principles

Term Dates

Term 2 runs from Wednesday 1 May to Wednesday 26 June

Term 3 runs from Wednesday 24 July to Wednesday 18 September

Term 4 runs from Wednesday 16 October to Wednesday 11 December

Please note: Week-to-week learning may vary term-to-term depending on the season and who is attending the session, any injuries/challenges. There is the option to use equipment to enhance the intensity and variety of the Pilates mat sessions


Pilates improves strength, stability and flexibility by focusing on the body’s core architectural system - the deep stabilising postural muscles of the spine and trunk, increasing control of the back, pelvis, hips, neck and shoulders. Suitable for people at all stages of life, Pilates also aids the treatment of back pain and helps reduce stress.  Learn that your core includes the entire trunk, which is the abdominals, the hips, the inner and outer thighs, and the back.  You learn to engage all areas like your arms, glutes, and lower legs. So expect a full-body workout.


"I have loved doing Pilates class each week with Heather over the past two years. Each week has a different focus & challenges - it’s never dull.  The group is fun & I have made new friends.  My core has definitely improved as well as my well-being. A bit of me time & exercise.  Thank you, Heather!" 

"Our Saturday morning Pilates class is one of the highlights of our week. Heather is an amazing instructor who has helped me recover from quite a few injuries/aches and pains. She genuinely cares about all pupils and follows up to make sure we recovered OK from our injuries (suffered outside of Pilates), be it during the week or the following Saturday"

“Pilates with Heather is a very well guided and great workout. I have built strength since joining the classes and enjoy the challenges". 

"I have found Heathers classes enjoyable, challenging, very varied and her knowledge of the human body outstanding. Plus a very personable teacher." 

"Push the working week to the back, and start the week-end with a Heather-inspired Pilates class. Every class is different. Heather's knowledge is inspiring, and her warmth infectious. We laugh, we lose count, well Heather does, and we come out feeling that bit taller." 

"Heather’s classes have improved my fitness, posture and strength. She is a patient teacher and explains what each exercise aims to achieve and adjusts the exercises to cater for whichever level you are at, while encouraging you to perform to your best. I’ve been doing Heather’s classes for several years and would highly recommend them."

“I started Pilates, yoga and sound healing 5 years ago. Not only did it help my body strength, but it brought huge mental health benefits, complete mindfulness focus and sense of calm to my busy life. Heather is an impressive teacher with so much knowledge and a friendly approach to overall health, wellbeing and fitness. Her sessions change my approach to life. 100% recommending her classes." 

Share this link via

Don't Miss Out!

Subscribe to our Newsletter to receive updates from the Centre, including events, coming workshops and classes!

Contact Us

Contact Information
(02) 9922 2299
Monday to Friday - 10:00am to 6:00pm
220 Miller St, North Sydney - Back of Ted Mack Civic Park