Intermediate / Advanced Pilates

Traditional Pilates is based on classical mat 34 exercises that Joseph Pilates created. In Intermediate/Advanced Pilates we use some classical mat Pilates exercises with functional training exercises. We tailor the exercises to who is in the class and also what your goals are?  The class is dynamic and flowing and the functional training in this class incorporates squat variations and lunges to tone and strengthen your legs, hips and improve balance.  Great for all as a fitness on its own, or a fantastic addition to compliment a sport you do, whether that's running, golf, tennis to name a few.

This is a fun class that is challenging and energising. It is necessary to have done a term of Pilates either beginner/improver Pilates or Mixed Ability Pilates before attending this class.

There are 34 exercises for classical mat by Body Control Pilates Method. We adapt and have variations of these exercises in class to keep things varied but always have the format of a classical mat class, as this is very motivational and also demonstrates the stamina and strength elements that come into their own when we do this sequence with a flowing pace. Come try out our classes whether in one of the halls or via zoom.

Advanced / Intermediate Pilates

34 Exercises For Classical Mat

34 Exercises For Classical Mat

The Hundred

The Roll Up

The Roll Over

Single Leg Circles (both ways)

Roll Like a Ball

Single Leg Stretch

Double Leg Stretch

Single Straight Leg Lowers

Double Leg Raises

Criss Cross

Spine Stretch Forward

Open Leg Rocker


The Saw

Swan Dive

Single Leg Kick

Double Leg Kick

Neck Pull

Shoulder Stand – Scissors

Shoulder Stand – Bicycle

Shoulder Bridge

Spine Twist


Side Kick Series


Hip Circles


Leg Pull Front

Leg Pull Back

Kneeling Side Kicks

Side Twist



Rocking To Finish Control and Balance and Push ups.

Pilates Prices

Advanced / Intermediate Pilates

Hall Based Pilates

Drop in classes and full courses available. Classes are run as courses in sync with school term time.

Drop-in Hall class (Weybridge / West Byfleet) – £15/hr
Full Course (Weybridge) – £13/hr
Drop-in Hall class (Streatham Hill / Balham) – £17/hr
Full Course (Streatham Hill / Balham) – £15/hr

No more than 12 per class.

Onine Zoom Pilates

Online Zoom Pilates Lessons

Drop in classes and full courses available. Classes are run as courses in sync with school term time.

Drop-in Hall class – £12/hr
Full Course – £10/hr

No more than 12 per class.

One To One Pilates

1:1 / 2:1 Private Pilates Sessions

Block of 5 - £65/hr - £325
Block of 10 -  £60/hr - £600

Intro trial session - £50/hr.

On Zoom Block of 5 - £50/hr - £250
On Zoom Block of 10 -  £50/hr - £500

Client Testimonials

Andy, Wandsworth Common

In November 2019, I started one to one Pilates sessions with Rosa as part of my rehabilitation after a cycle v lorry accident (I was on the bike). I could not walk very well at the time, got dizzy frequently and had trouble even getting down to the floor. The sessions have helped me enormously. Rosa is patient, experienced and works around what I cannot physically do because of my injuries. I have made real progress and have an online session every week. My balance and co-ordination now
mean I only occasionally slip off the foam roller!

Sarah, Clapham

Incredibly, it has been 10 years since I started 1:1 Pilates with Rosa.   It so motivating to have a weekly 1:1 to keep me on track and to learn new exercises to do by myself regularly in between our Pilates sessions.   Rosa is a delightful, very encouraging and patient teacher.  With the pandemic and Rosa’s move from London, we have been able to successfully carry on my lessons via zoom.   There are so many benefits from doing Pilates not least a huge improvement in strength and tone.   I can honestly say that it has made an enormous difference to my life.  I cannot recommend Rosa highly enough.

Emma, Balham

I've been practising Pilates with Rosa for seven years through my two pregnancies and other big life events. Her knowledge and methods have been invaluable to me. Her gentle adaptions and calm delivery are so relaxing. The classes keep my aches and pains away too. Even though she has moved out of Central London now we are still able to keep training on zoom. She is a very special teacher. 

Dr Emma Burniston

I have been to many Pilates classes over the past 5 yrs, Rosa’s classes are the best! as a Chiropractor I know how easy it is to cause injury due to incorrect technique. Rosa’s knowledge is exceptional, she is very experienced and I feel very comfortable recommending her to all patients

Lynn Gant

Rosa’s sessions are challenging, imaginative and never boring – 2 hours just fly by! Rosa somehow manages to get the best out of everyone in the class and is attentive and caring, ensuring everyone achieves their individual fitness goals.

Nicky Hambleton-Jones

Rosa’s Pilates classes really helped to keep me in shape and maintain my core strength throughout my pregnancy, which made getting back into shape afterwards a much easier and quicker process. I highly recommend Rosa’s classes for anyone who wants to improve the way their body looks and feels.

Philip Hartley B.Ost, B.A.(Hons), Dip APNT

As an Osteopath working in a busy practice I fully appreciate the benefit of a strong, stable and flexible spine. Working with Rosa has definitely helped me protect my own back whilst helping others with theirs. Her attentive, intuitive approach has produced rapid and lasting benefits. I would thoroughly recommend Rosa to my patients for her professional attitude, knowledge base and hugely positive demeanour.