Creativity on the Reformer

Well, it's a well-known fact among Pilates enthusiasts and instructors alike: one of the greatest strengths of the reformer, and indeed the apparatus in general, lies in its remarkable ability to continually generate fresh exercises. This capability serves as the cornerstone of our teaching methodology,

Pilates Teacher VS. Pilates Teacher Trainer

Every teacher serves as a role model, shaping the paths of those they guide. After completing Body & Flow’s teacher training course, you're equipped to lead students through their Pilates journey. Success in this course demands dedication, commitment, passion, and hard work. Developing awareness—consciousness, knowledge,

How to Choose a Pilates Instructor Training Course?

The world of Pilates is bustling with growth, offering aspiring instructors many options for training courses by various schools. With such a wide range of options, it's easy for prospective students to feel overwhelmed. Let's delve into what you should consider before selecting a Pilates

The Importance of Exercising During Pregnancy

Pregnancy is a transformative time in a woman's life, marked by joy, anticipation, and sometimes, a few discomforts. Among the many decisions expectant mothers make, one of the most important is whether to incorporate exercise into their routine during these nine months. The answer, supported

Stand Tall and Thrive

In our increasingly sedentary lifestyle, where sitting has become the norm, incorporating standing exercises into our daily routine has become crucial for maintaining optimal health. While sitting has its place, prolonged periods of sitting can lead to various health issues. Standing exercises offer a simple

Tips for New Teachers

Becoming a Pilates instructor is a process that requires time and practice to truly master. While the training course equips you with the necessary tools, it's through actual practice teaching that you bring those skills to life. The training course is just the tip of

Gift Ideas For Seniors

Gift Ideas For Seniors Who Want To Be Healthy In The New Year Finding the right gift for a loved one can be challenging, especially if they’re hard to buy for or if you’re on a tight budget. When you’re ready to go shopping for the

The Feet

The feet are the foundation, support the body’s weight and provide a mobile platform. Although small in size, they carry us through our lives and often mistreated. The structure of the feet is complex and has over 100 ligaments, muscles and tendons that move 33

Chest Lift Reformer

  Chest Lift • Reformer   Chest lift reformer straps on upper arms is a fun exercise to do. Although the setting requires some preparation, it is definitely worth it! The resistance of the straps on the upper arm helps facilitate deeper connections in the body and therefore

Supine Hamstring Curls Reformer

  The Hamstrings group consist of three muscles the Biceps Femoris, Semimembranosus muscles and Semimembranosus. As this group of muscles run over two joints (knee and hip), these muscles are primarily responsible for the flexion of the knee joint (bending of the knee) as well as assisting the extension of the thigh (moving

The Jump Board • Let’s have some fun!

  The work on the jump board will challenge the core, increase the heart rate and improve circulation. Here are some of the differences between a Pilates class on the reformer and one using the jump board: [/vc_column_text][/vc_column][/vc_row]

Mommy & Me • Part II

  In the last mommy and me post the focus was on the baby. now its time to focus on the mommy with exercises to awaken her core, strengthen the legs and hips and tone the arms and shoulder girdle. The time after the birth involves many changes

The Pilates Push Up

  The classical advanced Pilates push up is an advanced move that requires a lot core and upper body strength and stability. This exercise is a challenge for the whole body and needs practice in order to perform correctly and safely. [/vc_column_text][/vc_column][/vc_row]

Mommy & Me • Part I

  For both the mom and her baby, exercising together offers many benefits. The  time together increases the bonding, improves the communication between parent and baby  and helps building confidence. Apart from that, there are the physical benefit - mommy and me exercises will help to


  Osteoporosis, or porous bone, is a bone disorder characterized by low bone mass and structural deterioration of bone tissue, mainly because of hormonal changes. The bones lose calcium and phosphate salts and become fragile and vulnerable to fractures. The only way to diagnose osteoporosis before

Rectus Separation

  Diastasis of the rectus abdominis muscles is a separation of the linea alba, a connective tissue that acts like straps joining the muscles in the middle of the abdomen. This is mostly common in pregnant women, as the tissue attachments widen and split to accommodate


The spine, when viewed from the side, forms an S shape. The cervical and lumbar spines show lordosis curves and the thoracic spine shows kyphosis curve. This combination of forwards and backward curves allows our spine to perform different activities while keeping the spine strong

Defining the Core

The core, also called the powerhouse, holds the body in alignment and allows the extremities to move in a more efficient and effective manner. Imagine the midsec­tion as a cylinder. The top surface is the diaphragm and the bottom is the pelvic floor muscles. The

The Teaser

The Teaser is one of the most challenging Pilates exercises and teases gravity as it works from the ground up, hence the name. The Teaser strengthen the core, challenges the balance and the symmetry of core engagement. The Teaser can be performer on the mat, Reformer

Maintaining Good Posture

Like a bonsai tree, Your terrible posture at My dinner table” Haikus For Jew by D. M. Bader [/vc_column_text][/vc_column][/vc_row]

Special Populations Primary School Teachers

In Pilates it is possible to cater for all kinds of Special Populations and there is much literature to be found on this subject.  Pilates to improve your running technique, how Pilates can improve posture amongst the younger generation, Pilates for Mothers and Babies, Pre-natal

Body & Flow • body and flow offers outstanding body and mind training programs for the Wellness industry

What is Balance

  Ever found it hard find a balance between different aspects of your life? Between family and work? Family time and your own time? Chores and fun? Well, you are not alone with this constant search for the perfect equilibrium. Good news is that there

Pilates Joseph

  Joseph Pilates was born in Germany in 1883. As a frail child, he suffered from Rickets, asthma and rheumatic fever. That led him to a lifetime dedication to physical fitness. He studied gymnastics, skiing, boxing, yoga and more and as a teenager, he was in