Vivien, Pilates Instructor, Prenatal Pilates Certified at Pilates Academy ArjanWritten by Vivien, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan

In your first Reformer class at Pilates Academy Arjan, you experience a classical sequence starting with footwork to warm up your legs and stabilise your pelvis. This progresses to leg circles, frog, and side splits for hip mobility, then abdominal work like the hundred and coordination. Instructors highlight the anatomical focus of each movement, keeping classes capped at five for close guidance. The session ends with arm work and spinal articulation, lasting around 50 to 60 minutes.

Reformer classes at this full-apparatus studio differ from reformer-only spots nearby by integrating classical method principles. You book via Glofox for sessions from 7 AM to 10 PM on weekdays or 9 AM to 5 PM weekends, serving areas like Arjan, Dubai Hills, and Motor City.

What happens in the first 10 minutes?

Your class begins with a brief introduction to the Reformer apparatus. The instructor shows you how to adjust the footbar, carriage springs, and straps for your height and comfort. You lie supine for footwork, pressing the carriage out with your heels or toes flexed on the footbar.

Footwork sequences include heels, arches, and balls of the feet positions. Focus on pressing evenly through both feet while keeping your pelvis neutral. Breathe out on effort, in on return, to coordinate breath with movement from the start.

This warms your legs and engages your core gently. Instructors cue pelvic stability, preparing you for more demanding exercises.

How do leg work exercises build on footwork?

After footwork, you move to frog and leg circles. In frog, heels together and knees apart, you flex your feet into straps and open-close your legs while maintaining pelvic alignment. This targets inner thighs and hip adductors.

Leg circles follow, with one foot in each strap. Circle your legs outward then inward, keeping hips still. Maintaining pelvic stability during circular leg motions prevents arching your back.

Side splits come next, sliding the carriage sideways to expand laterally. These build hip mobility progressively.

What abdominal series will you practise?

The hundred starts abdominal work. Pump your arms while legs extend at 45 degrees or table top for beginners. Coordinate five inhales and five exhales for 100 pulses, focusing on deep core engagement.

Coordination drill cues

Coordination involves threading arms through straps then extending legs. Pull knees to chest rhythmically, syncing breath. This integrates upper and lower body control.

Tendon stretch rounds out the series, kneeling to press carriage back while balancing forward. Keep gaze down to maintain spinal flexion.

Which arm exercises follow the core work?

Arm work uses straps or handles. Pulling straps supine strengthens back extensors, with straight arms pulling wide then narrow. Rows target mid-back as you pull elbows back.

Keep shoulders away from ears throughout. Instructors explain scapular anatomy to refine movement. This builds upper body strength without strain.

Arm circles add challenge, circling straps overhead while supine. Maintain core connection to avoid neck tension.

How does the sequence finish with spine work?

Spinal articulation comes via short spine massage and mermaid. Roll down vertebra by vertebra in short spine, using springs for support. This massages the spine gently.

Mermaid sits sideways, one hand on footbar, side bending over. It stretches obliques after rotational work. Hip alignment cues from side splits carry over here.

The class ends with a brief mat roll-up or stretch, reviewing key principles.

Need clarification on the sequence? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

What should you wear and bring?

Wear close-fitting clothes like leggings and a fitted top to see your form. Grippy socks or bare feet work best on the carriage; no outdoor shoes. Bring a water bottle and small towel for sweat.

Arrive 10 minutes early to settle in. Class etiquette for late arrivals notes the studio preference for punctuality in small groups. Mats and props are provided.

New clients get three classes for AED 300 including VAT, bookable via Glofox.

How do instructors support newcomers?

With classes capped at five, instructors offer hands-on adjustments and anatomical explanations. They teach muscle activation, like transverse abdominis for core stability. Modifications suit your level.

Expect questions answered in real time. This full-apparatus studio emphasises classical teaching, unlike reformer-only venues.

Post-class, they suggest progressing to apparatus like Fuse Ladder classes after basics.

Common questions

Do I need prior Pilates experience?

No, first classes suit complete beginners. Instructors start with basics and modify as needed. You build control step by step through the sequence.

Is the Reformer hard to use at first?

The springs provide smooth resistance, easier on joints than weights. You learn quickly with guidance. Focus on form over speed.

How long until I feel benefits?

Many notice improved posture and core awareness after the first session. Consistency over weeks enhances strength and mobility. Attend 2 to 3 times weekly.

Can I book my first class now?

Yes, use Glofox online or call. Newcomer offer is three classes for AED 300 including VAT. Slots fill quickly in small groups.

What if I miss part of the sequence?

Instructors recap cues briefly. Small class size allows catch-up. Review this preview before attending.