Everything you want to know about Pilates

Mat Pilates is a strengthening and stretching method practised on the floor, on a mat, without machines. It is built on working the "core" — deep abdominals, pelvic floor and back muscles — to stabilise the body and improve posture. Every movement is slow, controlled and coordinated with the breath, which makes it a practice that is as demanding as it is gentle on the joints. Unlike a classic weight-training session, the aim is not performance or load, but precision and body awareness. Mat Pilates uses your body weight as the only resistance, sometimes complemented by small props (ring, ball, resistance band). It is a method open to all levels, ideally practised in a supervised class to make sure every movement is done correctly.

The main difference is the equipment. Mat Pilates is done on the floor using your body weight, while reformer Pilates uses a machine with a sliding carriage and springs that add or reduce resistance. The reformer allows very guided, progressive work, which is useful in rehabilitation, but it requires expensive, bulky equipment. The mat, on the other hand, works the stabilising muscles harder, because you have to create the stability the machine would otherwise provide. Both approaches share the same founding principles — centring, control, breath, flow, precision and concentration. In my studio, I teach mat Pilates exclusively: it builds functional strength that truly carries over into daily life, and you can practise it anywhere, including at home once you know the basics.

Because the mat is the original form of the method — the one Joseph Pilates taught first, and the foundation of everything else. With no machine to guide or support you, your body has to create the stability: your core, your breathing and your control are working the whole time. I love that honesty: no gadgets, just a mat, your body and my full attention. This choice goes hand in hand with my small studio and my classes of two people at most: rather than relying on machines, I rely on the teacher's eye and real-time correction. And what you learn on the mat is yours to keep: you can do it anywhere — at home, when travelling or at the office — without any equipment.

No — they are two different ways of working, not two levels of effectiveness. The reformer adds resistance with its springs, but it can also assist the movement and guide its path. On the mat, nothing helps you: you work against your own body weight and gravity, which strongly engages the deep, stabilising muscles. Many floor exercises are also much harder than they look — The Hundred and the Roll Up are good examples. Effectiveness depends above all on precision and consistency: a simple exercise done well and corrected is worth more than a complex one done badly. That is where the two-people-max format makes the difference. To add variety and keep progressing, I use small props — ring, ball, resistance band — that add resistance.

Very likely, and you'll have a head start. The principles are the same — centring, control, breath, precision — and many reformer exercises come straight from the floor repertoire, so you'll find familiar movements. The big difference is that on the mat, no machine supports or guides you: it's up to you to create the stability. The first sessions can be surprising, even for regular reformer users, and that is exactly what makes the mat such a good complement. During the discovery session, we go over your experience together so I can adapt the level from the start, without making you redo the basics unnecessarily.

Pilates and yoga look alike from a distance, but they have different goals. Yoga, which originated in India, combines postures, breathing and a meditative or spiritual dimension, with a strong focus on flexibility and balance held in static postures. Pilates, designed in the 20th century as a physical conditioning method, focuses above all on strengthening the core, stability and posture, through dynamic, repeated movements. Where yoga often seeks stretching and letting go, Pilates seeks muscle control and core strength. The two complement each other: in fact, many of my stretches were inspired by yoga. If your priority is a strong back, better posture and a toned core, Pilates meets that need more directly.

Pilates is both, depending on the intention. Joseph Pilates first designed it to rehabilitate weakened bodies, and today the method is still widely used by physiotherapists to support recovery after injury or relieve chronic pain. But practised regularly and with intensity, Pilates is also a real workout that builds strength, muscular endurance, mobility and coordination. Its strength lies precisely in this versatility: it can be very gentle and gradual for someone fragile, or very demanding for a seasoned athlete. In my classes, I always adapt the level to the person, so you can approach it either as a way to get fit or as support for a healthy back. I also love using the Pilates method to educate the body, giving it the discipline and awareness of movement that dance would. In other words, Pilates as I see it and practise it helps us bring more fluidity and elegance to our everyday movements, and perhaps even to the way we carry ourselves.

The method was created by Joseph Pilates, born in Germany in 1883. A frail child, he spent his whole life looking for ways to strengthen his body, studying gymnastics, boxing, yoga and martial arts. During the First World War, interned in the United Kingdom, he developed exercises to help other internees stay fit, then designed spring-based apparatus to rehabilitate the wounded. He named his method "Contrology", highlighting the idea of complete control of the body by the mind. After emigrating to New York in the 1920s, he opened a studio there that dancers quickly adopted. Since then, the method has spread throughout the world and kept its original principles, still relevant a century later.

I limit every class to two people at most because that is what truly tailor-made work requires. In Pilates, the quality of movement matters far more than quantity: a poorly executed movement repeated over and over can reinforce bad postural habits. With one or two people, I can correct every position in real time, adapt the exercises to your level, to any pain you may have and to your goals, and keep a constant eye on your breathing and alignment. That kind of attention is impossible in a group class of fifteen people. The duo format also lets you share the session with someone close to you while keeping this personal follow-up — and if you come on your own, I can pair you with someone who matches your level, your needs and your schedule. I would rather work with fewer students and really help them progress.

The first session starts with a conversation. I take the time to understand your background, your activity, any pain or contraindications and what you expect from Pilates. Then we move on to practice with fundamental exercises, at a suitable pace, so that you leave having understood the basics — engaging your core, lateral breathing, positioning your pelvis. This first discovery session costs €50 and lasts about 55 minutes. There is no commitment: its only purpose is to see whether the method and my way of teaching suit you before going further.

Very little. All the equipment — mats, rings, balls, resistance bands — is provided in the studio. Just come in comfortable, stretchy clothes you can move freely in, and a pair of socks. Pilates is usually done barefoot or in non-slip socks, never in shoes. Bring a small bottle of water too. If you take an online class, however, you will need your own mat and a clear space of about two metres by two, as well as a computer or tablet positioned so that I can see and correct you. There is no need to invest in expensive equipment to get started: a decent mat is enough.

You book directly through the contact form on this website, which is the simplest and most reliable way to reach me. Tell me about your goals, your availability and the kind of class you are interested in — one-to-one, duo, in the studio or online. I reply personally as soon as my schedule allows, to agree on a time slot. If all slots are full when you get in touch, I will offer to put you on a waiting list and contact you as soon as a place opens up. You can also email me at hello@pilateswithanne.lu. I prefer this direct contact, as it helps me understand your needs properly before the first session.

Yes, and I highly recommend it. The first discovery session, at €50, is designed exactly for that: it includes a conversation about your goals and a real practice, with no commitment at all. It is a chance to see whether Pilates meets your expectations, whether the very small group format suits you, and whether we get on well. Many people hesitate to commit to a membership without knowing what a class really looks like: this session clears up any doubt. If you then decide to continue, we set up the option that best fits your pace. And if it is not for you, there is no obligation whatsoever.

Monthly memberships are based on a fixed time slot, agreed together when you sign up, with one class per week. This guarantees your place and a regular rhythm, which is the key to progress in Pilates. An occasional change of slot is possible depending on my availability, but cannot be guaranteed in advance. The minimum commitment is one month. To pause a membership, a justified medical or professional reason is required; otherwise, cancellation requires one month's notice. Memberships are strictly personal and cannot be transferred to anyone else. This structure may seem strict, but it is what allows me to offer serious follow-up and a reserved place for everyone.

Any cancellation must be notified at least 12 hours in advance. In that case, I offer a replacement slot whenever possible, depending on availability. After that 12-hour deadline, the class is unfortunately considered due and lost, because the slot was reserved for you and can no longer be offered to someone else. No refund is given for a class cancelled late or missed. Conversely, if I have to cancel a class, I will first offer you a replacement, and if no suitable slot can be found, the class is refunded. This policy, standard for one-to-one coaching, is what allows me to guarantee stable places to all my students.

Yes, Pilates is one of the most widely recognised methods for preventing and relieving back pain. Most chronic lower back pain is linked to a lack of deep core strength and poor posture, two things Pilates works on first and foremost. By strengthening the stabilising muscles of the spine — transversus abdominis, pelvic floor, multifidus — the method gives the back natural support again and reduces tension. The constant work on alignment and postural awareness also helps correct the habits that keep pain going, such as long hours slumped in a chair. Many physiotherapists actually rely on Pilates-inspired exercises. In my classes, I adapt every movement to your situation; if you have acute pain or a medical condition, it is still best to get medical advice before you start.

Pilates is generally very beneficial during pregnancy, as long as it is supervised and adapted. It strengthens the pelvic floor and deep muscles, which helps you carry the weight of your bump, limits the lower back pain that is so common, and prepares the body for birth. The breathing work is also valuable for managing effort. That said, some exercises — especially those lying on your back late in pregnancy, or intense abdominal crunches — must be avoided or modified. That is why one-to-one follow-up like mine is particularly suitable at this time: I adapt each session to your trimester and how you feel. A green light from your doctor or midwife is essential before starting or continuing to practise while pregnant.

In many cases yes, as Pilates was originally a rehabilitation method, but returning to exercise must always be approved by your doctor or physiotherapist. After surgery — on the back, a joint, or a caesarean section, for example — the body needs to gradually regain mobility, stability and strength, and Pilates provides an ideal framework thanks to its gentle, controlled, low-impact movements. The key is to progress step by step: we start with very accessible exercises, strictly following medical advice and protecting any areas that need it. The very small group format I offer is a real advantage here, because it lets me watch how you move at all times and adjust the intensity. I am happy to work alongside your physiotherapist.

Pilates helps transform the body, but on its own it is not a quick weight-loss method. Its main effect is to tone your figure, slim your waist by strengthening your core and improve your posture, which often makes you look longer and leaner even without a big change on the scales. The calories burned in a mat session remain moderate compared with a cardio sport. On the other hand, by building deep muscle and improving posture and mobility, Pilates makes other activities easier and supports an active lifestyle. Combined with a balanced diet and, ideally, some endurance exercise, it fits very well into an overall approach to weight loss and lasting fitness.

Absolutely, and many elite athletes include Pilates in their training. The method develops core strength, stability, mobility and body awareness — qualities that improve performance in almost every discipline, from running and swimming to golf, tennis and team sports. Pilates also helps correct the muscle imbalances created by repeating the same sporting movement, which reduces the risk of injury and supports better recovery. It is an excellent complement, to practise alongside sport-specific training. For an athlete, I build sessions that target under-used muscle chains and strengthen the foundation that power and explosiveness depend on, without adding unnecessary fatigue.

Pilates can be practised at almost any age, from the teenage years well into later life, which makes it one of the most universal methods there is. Teenagers find it a good way to develop healthy posture, especially in an age of screens and heavy school bags. Adults use it to look after their back, their flexibility and their strength. Older people benefit particularly from its work on balance, joint mobility and maintaining muscle mass. For younger children, more playful activities are generally better. What matters is adapting the intensity and the choice of exercises to each person, which one-to-one follow-up makes possible. Whatever your age, we start from your actual level and progress at your pace.

Pilates is particularly well suited to older people and is among the most recommended activities for ageing well. Gentle on the joints, it maintains mobility, strengthens the deep muscles and improves balance — an essential factor in preventing falls. The work on posture helps counter the rounding of the shoulders and compression of the spine often linked to age, while gentle strengthening helps preserve independence in everyday life. Breathing and concentration also bring real benefits to overall well-being. The very small group format I offer is ideal for this age group, as it lets me adapt every exercise to each person's abilities and any fragility, safely and without ever forcing.

The studio is at Place de l'Étoile, in Luxembourg City — a central and easily accessible location. Being in the heart of the capital is convenient both for people who work in town and for those living in nearby districts such as Limpertsberg, Glacis or Kirchberg. The space is calm, bright and fully equipped for mat Pilates, designed so you can focus completely on your session. It is at 4 rue de Rollingergrund (L-2440), a short walk from the Place de l'Étoile tram stop. As the studio is dedicated to private and duo classes, there are never crowds or waiting: you arrive, practise in a peaceful setting, then head off again.

The studio is ideally served by the tram, with a stop at Place de l'Étoile, just nearby. The Luxembourg tram connects Place de l'Étoile with many key points in the city, including the central station, the city centre, the Kirchberg plateau and its institutions, as well as Luxexpo. Coming by public transport is therefore very easy and saves you the hassle of parking in town. As public transport is free in Luxembourg, it is also the cheapest and greenest way to get to your class. From the stop, the studio is just a few minutes' walk away. Full directions are given when you book.

No specific outfit is required: what matters is being comfortable to move. Choose stretchy, close-fitting clothes, such as leggings and a fitted top, which let me see your alignment clearly and correct your positions. Avoid very loose clothes that hide your movements. Pilates is done barefoot or, more often, in socks — ideally non-slip socks for extra stability, but they are not essential to get started. There is no need to invest in a dedicated wardrobe: ordinary sportswear you already own is perfectly fine. Just remember to bring a small bottle of water. All the other equipment needed for the session is provided in the studio.

The famous saying attributed to Joseph Pilates sums it up well: in ten sessions you feel the difference, in twenty you see the difference, and in thirty you have a whole new body. In practice, many of my students notice better posture, less tension and greater body awareness within the first few weeks. More visible changes — a more toned figure, a stronger core, more confident movement — usually appear after one to two months of regular practice, with at least one session a week. Consistency matters far more than intensity: one weekly session kept up over time gives much better results than intense sessions spaced far apart. Pilates is a long-term practice whose benefits settle in and last.

To progress and feel lasting benefits, one session a week is an effective minimum, and it is the basis of my monthly memberships. Two sessions a week clearly speed up progress and are ideal if you have specific goals, such as easing back pain or building deep core strength. Joseph Pilates himself recommended frequent, regular practice. The key is consistency: one session every week throughout the year is better than an intense pace followed by months off. Between classes, I can also give you a few simple exercises to repeat at home to keep up what you have learnt. Together we set the most realistic frequency for your schedule and your goals, so that the practice becomes a lasting part of your daily life.

You can pay by bank transfer, in cash or via Payconiq, the mobile payment system widely used in Luxembourg. Amounts due are paid within seven days of the invoice, or at the start of the month for monthly memberships. All prices include VAT and are shown transparently on the website. The first discovery session, at €50, is paid the same way. For corporate classes, a personalised quote is drawn up beforehand and the payment terms are set out in it. If you have any questions about invoicing or the different options, just ask me: I do my best to keep things simple and clear so you can focus on what matters — your practice.

Yes, I offer Pilates classes directly in companies, throughout Luxembourg City and the surrounding area. It is a very popular option for businesses that want to look after their teams' well-being and counter the effects of long hours sitting at a desk. I come to your premises at the time that suits you — before work, over lunch or at the end of the day — and on your side, you provide the space and the mats. Corporate Pilates helps reduce the neck and lower back tension caused by sitting, improves concentration and creates a team-building moment for colleagues. Each programme is tailor-made according to your headcount, your space constraints and your workplace well-being goals.

I have had the pleasure of working with the teams of several Luxembourg organisations, including atHome and the Philharmonie Luxembourg. These collaborations have allowed me to run regular sessions adapted to very different contexts, with groups of various sizes and profiles. Working with such diverse organisations confirms that Pilates fits into any kind of professional environment, whether it is a digital company or a cultural institution. Out of respect for my clients, I keep the details of these engagements confidential, but I am happy to talk with you about how I organise these sessions in practice. If you would like to set up a well-being programme for your employees, I would be delighted to show you examples of formats and share my experience of the workplace setting.

Ideally, a calm, flat room that is clear enough for each participant to have room for a mat plus some space to move around it — about two metres by two per person. A meeting room with the tables cleared away, a multi-purpose space or a large break room are perfect. You just need a clean floor, a normal ceiling height and, if possible, a little privacy so that participants feel at ease. Simply plan one mat per participant: the company can provide them, or everyone brings their own. The number of participants will depend directly on the space available. During a first conversation, I am happy to help you assess the capacity of your space and work out the class format best suited to your premises.

Time slots for companies are set together, based on your organisation and your teams' habits. The most popular options are early morning sessions before work, lunchtime classes — a short, energising format that people love — and end-of-day sessions to release built-up tension. I usually offer regular weekly classes, which last over time and allow participants to make real progress, but one-off sessions or short series are also possible. As regularity is the key to the benefits of Pilates, I recommend setting a fixed weekly appointment. My availability changes with the seasons, so the best thing is to contact me early so we can find a slot that works for everyone over the long term.

To get a quote, simply contact me through the form on this website or by email at hello@pilateswithanne.lu with a few details: the approximate number of participants, the frequency you would like, the time slot you have in mind and, if you know it, the space available. Based on this, I will draw up a personalised, transparent proposal suited to your needs and your budget. We can also arrange a call or a visit to look at your premises together and fine-tune the format. The quote sets out the practical and payment terms, with no commitment on your part until you have approved it. Setting up Pilates in your company is easier than you might think, and I will guide you through every step so that the organisation stays light on your side.