Jaime White

A good introductory workout if you are new to Pilates. In this class you cover some of the beginner exercises that help you develop core strength and flexibility.

Much like yoga, Pilates is a practice and gets better with time.

This is the traditional Pilates ab series, as taught in New York by Romana, a protege of Joseph Pilates. Five exercises that build core strength and give you a nice stretch in the lower body.

It is a good example of a two-way stretch from a strong center. Reach your upper and lower body long, away from your center, and keep the center solid on the mat.

Sometimes the side body needs a little more attention. Use this workout to challenge your balance, strength and mobility. I like it as a complement to yoga.

Focus on alignment, because small changes make a big difference. It is easy to fall into our usual imbalances in side work, but stay with it and you are in for a treat.

Spending too much time at the computer or driving? This active recovery class uses self-massage and some passive upper body movement to open the chest and shoulders.

Keep a relaxed breath through the nose, because the muscles we breathe with often hold tension too. A good evening class. You need a foam roller and a block.

Need some recovery from too much activity, or too little? Sometimes a bit of self-massage helps open up the legs.

Try this class if you are stiff from too much sitting or intense exercise. It works the hamstrings, the quads, the thighs and the side body. Recover and restore. You need a foam roller.

Pilates is not only mat work. There is also Pilates equipment that uses springs for resistance or assistance. I like to mimic some of the traditional Pilates Reformer work on the foam roller, to add some dynamics and challenge to my practice.

A good workout for everyone, especially if you train on apparatus. You need a foam roller.

One of my favourites. I am a runner as well as doing Pilates and yoga, and a big kid at heart. This intermediate to advanced workout is a fun way to find new strength and flexibility in your body.

Have fun, and double up your mat or add a blanket underneath, because we will be rocking and rolling.

This class gets your heart pumping. Mountain Climber is a circuit that builds power and strength in the lower body, with work for the core, arms and shoulders too.

The exercises get a good sweat going, and repeating the class regularly makes you stronger on your feet. Pay attention to the alignment of your feet, because that is where your power starts. Level 1-2, with a block.