How To Feel Good Before, During and After Pilates

As Pilates professionals, Club AM:PM’s co-founder Abby Smith and studio manager Gabi Johnson readily admit their favourite exercise is no walk in the park.

From their boutique Hawthorn East space – which hosts small group classes in reformer and hot mat Pilates as well as yoga – they offer “the freedom to move in the way that you want to move”, Smith tells Broadsheet. “We’ve realised our demographic is someone who just wants a little bit of extra care and that connection with community.”

Whether you’re going hardcore or just having a chill session rolling around on the mat, it pays to be kind to yourself before, during and after class, Smith and Johnson say. Here are their top tips for Pilates wellbeing.

Responses have been edited for length and clarity

Before class

Fuel your body

Abby Smith: Don’t overthink it. Eat a light meal – maybe some eggs, toast or a banana – so you have some fuel to feed your body. Coming on an empty stomach can often lead to feelings of dizziness, so we try to avoid that. Also, y’all need to stay hydrated! Make sure your body is performing in the maximum way.

Check in with yourself

AS: We’re really big at the club on tuning in and listening to your body: whether you need to take a rest or you just need to dial things back. Maybe you have a day when you just come into class and just roll around and take it easy. Maybe turning up is enough. Then there are other days when you’re like, “I am energetic. I’m ready to go gung-ho. I want to try the extra challenges. I want to hold my positions for longer.” If you want to lean into that, lean into it.

Gabi Johnson: Everyone’s different. If my muscles are feeling super-fatigued, I’m probably gonna rest and I’m probably gonna go for a walk instead.

Wear something that’s easy to move in

AS: Wear something you feel comfortable in. It doesn’t have to be a matching Lulu set, just something that feels good and is easy to move in. Embrace your leggings, embrace your track pants, embrace your shorts – whatever you want.

During class

Let your trainer know how you’re doing

AS: When clients walk through the door, our trainers will be like, “How’s your body feeling today?” So that just gives people an opportunity to check in with themselves and let us know anything that may potentially impact the way they move throughout the 45 minutes.

That might be anything from lower back pain or maybe a bit of a sore neck to if they’ve had recent knee surgery, if they’re pregnant, if they have a chronic illness. Or even down to, “I’ve got my period and I’m feeling really crampy. I’m just gonna coast through class today.” It gives us an indication of where each client’s at, and it helps the trainer manage the class a little bit better.

Listen well and take modifications and progressions when needed

GJ: We are a smaller studio – there are only 10 beds and 20 mats. So that gives us the chance, as instructors, to come around and be tactical with our cues. We might say, “You might feel this in your right oblique.” And then we can be like, “If you’re not, maybe lean a little deeper and try this and do this.” We’re keeping their mind in the room as well as their body.

And we will always offer modifications and progressions. So if you’re dialling it back today, we can offer you this base spring. Or if you’re looking for a bit more of a challenge, we can offer you this spring instead. Our classes are tailored to all levels in all bodies.

Don’t be a hero

GJ: Particularly for our new clients, we often say, “Don’t be a hero.” Take things at your own pace. Don’t worry about what your neighbour’s doing. Another thing we like to say is: “Take it, try it or leave it.” So like, take the progression, or maybe just try it out, and then you might also just leave it. You might be like, “No, I won’t to do that.” And that’s fine, you know, you’ve given it a crack. Or it might be like: that’s not for me today. Maybe tomorrow it is. Maybe next week it is. Maybe it’s never, and that’s fine.

Stay hydrated

AS: Definitely bring a drink bottle into class. It’s nice to have a little sip at the end of every second series or so. But don’t guzzle it! Because then you lay down and it’s like, “Oh my god, it’s gonna come back up.” Having said that, we have really nice filter water here. It’s become a funny little niche obsession – it’s so chilled and crisp.

After class

Refuel with proteins and electrolytes

GJ: Go eat a high-protein meal at least 20 minutes after class and pack your body full with some goodness. Hydration is massive, so maybe chuck some Hydralyte in, or some other sort of electrolyte. You just want to bring those minerals back into your body.

AS: My husband makes a really good protein shake – they’re really easy to do! If you have the opportunity for a slow breakfast that’s great. If not, shove some eggs into your mouth and get on with your day.

Expect to be sore

AS: Particularly if you’re just getting into Pilates, or any new form of exercise, expect to have what we call Doms (Delayed Onset Muscle Soreness) anywhere from one to two days after your session. If you feel those really sore muscles, that’s perfectly normal. It’s actually a sign that your muscles are getting stronger because they’ve been worked in a way that maybe they haven’t for a while, or even ever. If you have the opportunity to have an extra little stretch, that will do wonders.

Rest up

GJ: Rest is a big one. Take a second to just chill after class and have some downtime. Whether that’s sitting outside or taking yourself out for a coffee – whatever looks like resting to you. And make sure you get a good night’s sleep.

AS: Be kind to yourself.

Access will hold an exclusive wellness day with Club AM:PM on October 11, featuring free Pilates classes and a wellbeing gift bag. For more invites to events like this one, join Broadsheet Access today. It’s only $12 a month.