Building a Weekly Matwork Routine for Al Barsha South Residents Using Arjan Studio
Written by Sajida, Pilates Instructor, Pilates Academy Arjan
Pilates Academy Arjan, at Building 88, Shop 05, Al Barsha South Third in Arjan, serves residents from Al Barsha South, Dubai Hills and nearby areas. Unlike reformer-only studios, it provides classical Matwork alongside full apparatus such as the Cadillac and Chair. Group classes run from 7 AM to 10 PM on weekdays and 9 AM to 5 PM on weekends, with bookings via Glofox.
What is a Matwork routine?
Matwork forms the foundation of classical Pilates, using your body weight and a mat for over 50 exercises. You perform sequences that target the core, limbs and spine through controlled movements. Instructors at Arjan emphasise alignment and breath to build awareness.
A weekly routine structures these into sessions of 45 to 60 minutes. You might attend studio classes twice a week and practise at home on other days. This balances guidance with independent work. Read more in our first-time Matwork introduction.
Begin with basic exercises like the Hundred and Single Leg Circle. Progress to intermediates such as Teaser preparation as your control improves. Consistency over three months yields noticeable coordination gains.
How do I get started at Arjan?
New clients at Pilates Academy Arjan start with three classes for AED 300 including 5% VAT. These introduce Matwork fundamentals in a small group. Book via Glofox after checking availability.
Need advice on fitting classes into your week? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.
Booking your sessions
Select group Matwork classes that match your Al Barsha South schedule. Aim for mornings or lunchtimes if you work nearby. Follow studio etiquette by arriving five minutes early.
After your intro package, purchase class packs or memberships via Glofox. Track progress in a journal noting form cues from instructors.
What does a beginner weekly routine look like?
For your first month, attend two 50-minute group Matwork classes at Arjan, such as Tuesday and Thursday evenings. On Monday, Wednesday and Friday, do a 20-minute home session with five exercises: Hundred, Roll Up, Single Leg Stretch, Criss Cross and Spine Twist.
Each home exercise takes two to three minutes. Focus on steady breathing: inhale to prepare, exhale to move. Use a yoga mat at home and mirror your form against studio feedback.
Rest on weekends or add a gentle walk. This totals about 180 minutes weekly, building endurance without overload. See what to expect in group Matwork classes for class flow.
How can I progress my routine?
After four weeks, extend home sessions to 30 minutes by adding Side Kicks and Heel Squeeze. Attend three studio classes weekly, incorporating instructor feedback on rib cage placement.
Intermediate additions
Introduce Roll Over preparation and Leg Circles. Perform two sets of eight to ten reps. Track improvements in hip mobility, similar to cues in our Mat Side Kicks progression.
By week eight, aim for four sessions: three home, one studio. Vary intensity by slowing transitions between exercises.
Integrate breath work daily for five minutes to enhance focus.
What equipment do I need for home practice?
You require a non-slip Pilates mat, ideally 180 cm long and 1.5 cm thick. A small towel or magic circle for resistance helps with exercises like the Hundred.
Wear fitted leggings and a top for form visibility. Practice in a quiet space with wall support for alignment checks. No other apparatus is needed for Matwork.
Studio classes provide mats and props. For variety, explore apparatus after six weeks of Matwork, like the Chair Pike progression.
How do I maintain form outside the studio?
Record short videos of your home practice and compare to instructor demos. Focus on neutral pelvis and shoulder girdle stability in every movement.
Use cues like "navel to spine" during exhalations. Pause if form slips, prioritising quality over quantity.
Breath integration
Link breath to action: exhale on effort. This sustains core engagement through sequences. Review anatomy notes from Arjan classes weekly.
Join studio sessions monthly to refine technique. Consistency builds the mind-body connection central to Pilates.
How does this fit Al Barsha South schedules?
From Al Barsha South, reach Arjan in 10 to 15 minutes by car. Schedule morning classes before work or evenings after. Weekends suit longer sessions from 9 AM.
Combine with lunch options if nearby. This routine supports busy professionals with flexible home practice. Adjust days based on your calendar via Glofox.
Over time, it fosters resilience for daily tasks. Track energy levels to fine-tune frequency.
Common questions
Can I do Matwork every day?
Three to five days per week suits most people, with rest days for recovery. Overuse risks fatigue, so listen to your body. Studio instructors advise based on your progress.
What if I miss a studio class?
Practice the routine at home using prior notes. Glofox allows rescheduling within policies. Consistency matters more than perfection.
How soon will I see changes?
Improved posture and control emerge after four to six weeks. Strength builds gradually with regular practice. Studio feedback accelerates gains.
Is prior fitness needed?
No, beginners start with modifications. Arjan classes teach from basics. Build capacity over time.
Can I combine with apparatus classes?
Yes, after Matwork foundations. Alternate weekly for variety. Book via Glofox.
