Pilates is a training system centered on precise control, core activation, and body-spirit coordination. It was founded by Joseph Pilates and combines the characteristics of yoga, gymnastics and rehabilitation training. Its aim is to improve posture, enhance core strength, increase body flexibility and balance, and relieve physical strain and stress through low-intensity and highly precise movements.

Core Training Philosophy

Core Dominance: Emphasizes the activation and strengthening of the “core muscles” (such as the abdominal muscles, pelvic floor muscles, back muscles, etc., which are the deeper muscle groups) of the body. The core serves as the “stabilizer” of the body, and enhancing core strength can improve the overall force-creation pattern of the body.

Precise control: Avoid relying on inertia, and ensure that each movement is completed under the control of consciousness. Pay attention to the trajectory, amplitude and rhythm of muscle contraction, and avoid compensatory injuries.

Mind-body integration: In the training, emphasis is placed on the coordination of breathing and movements (commonly using the lateral breathing method), which helps practitioners focus on their physical sensations and relieve mental tension.

High versatility: The intensity of the movements can be flexibly adjusted, making it suitable for people of different ages and physical fitness levels. It is particularly suitable for postpartum recovery, shoulder, neck, waist and back rehabilitation, and body posture correction.

Service Types and Course Settings
Group Classes (HighValue for money， Active Atmosphere)

Entry-level Basic Course

Targeted at beginners of Pilates， the course content mainly consists of basic exercises on the mat， explaining the principles of core strength， breathing techniques， and standard movements， helping students develop a correct sense of body awareness.

Suitable for： People with zero experience， office workers with sedentary lifestyles， and those who want to improve their posture.

Advanced Body Shaping Class

This class increases the difficulty level of the basic movements and incorporates small equipment (such as elastic bands, small balls, and Pilates rings) to strengthen core strength and shape the waist, abdomen, arms, and buttocks.

Suitable for: Those who have 1-3 months of Pilates foundation and are seeking to shape their bodies.

Rehabilitation Posture Class

Designed with movements to address common issues such as shoulder and neck pain, rounded shoulders and hunched backs, and forward-leaning pelvises. Through a combination of stretching and strengthening, it corrects muscle imbalances and improves body posture.

Suitable for: People with prolonged sitting-related injuries, those with mild spinal curvature, and those recovering their postpartum posture.

Equipment-based Group Class

Through training with the major Pilates equipment (core bed, Cadillac bed, and barrel), the spring resistance of the equipment can be precisely controlled to ensure effective exertion. This makes the training more efficient and more enjoyable.

Suitable for: People with some basic knowledge who wish to increase the intensity and variety of their training.

Personal Training Courses (Customized, Highly Targeted)

One-on-One Personal Training

Based on the client’s physical condition and specific goals (such as postpartum recovery, rehabilitation from sports injuries, preparation for competitions, shaping the body, etc.), an exclusive training plan is customized. The coach provides one-on-one guidance throughout the process, promptly correcting any movement deviations to ensure safety and effectiveness of the training.

Suitable for: Those with special rehabilitation needs, those seeking efficient shaping, and those with weak movement foundation.

Double-person / Small-group Personal Training (2-3 people)

It combines personalization and interactivity, suitable for friends and girlfriends to train together. The cost is more affordable compared to one-on-one personal training, and the coach can also provide guidance on each person’s movements.

Specialized Courses

Postpartum Pilates Specialization

Designed for postpartum women with issues such as weakened pelvic floor muscles, separated abdominal muscles, and deformed pelvis, this course offers gentle rehabilitation exercises to help restore core strength and figure, and prevent postpartum back pain.

Teenage Body Posture Correction Class

This class is designed to address issues such as hunched backs, uneven shoulders, and spinal curvature in teenagers. Through Pilates training, it helps to adjust muscle strength habits and promotes healthy bone development.

Sports Performance Enhancement Course

Designed for athletes or fitness enthusiasts, this course strengthens core stability and limb coordination, enhances performance in specific sports (such as running, ball games, strength training), and reduces the risk of sports injuries.

III. Training Effects and Advantages

Improving Posture: Correcting bad postures such as rounded shoulders, forward-leaning pelvis, and uneven shoulders, making the body lines more upright and flexible.

Strengthening Core: The deep core muscles are exercised, enhancing body stability and alleviating the back and waist pain caused by prolonged sitting.

Body shaping and fat reduction: Precisely refine the contours of the waist, abdomen, hips, and arms. Combined with a balanced diet, it achieves the effect of firm and sculpted body shape (different from rapid fat loss through aerobic exercises, which focuses more on “shaping”).

Rehabilitation physiotherapy: It has a significant improvement effect on shoulder and neck strain, back pain, and postpartum pelvic floor muscle repair, and can reduce the recurrence rate of chronic pain.

Relieve stress: The training focuses on breathing and concentration, helping to release mental stress and improve sleep quality.

Date First Available ‏ : ‎ August 13, 2025

innerform

innerform Providing fitness training services in the field of pilates