PILATES
MOVEMENT
SOMATICS
Tailored to your Body
Taught by the Best
WELCOME TO PILATES PRACTICE AMSTERDAM
We are a studio for pilates, movement and somatics.
We are a welcoming space where Amsterdam’s top teachers deliver private and duet lessons with expertise, care, and a warm smile.
JOIN A PILATES COMMUNITY THAT IS PASSIONATE, DETERMINED AND SUPPORTIVE.
Our team has expert education in three pilates strands; Classical Pilates, BASI Pilates, and the renowned Heritage Training by Kathy Grant/Cara Reeser.
Each lesson is built around personalised protocols that change as you progress, supported by movement and somatic practices, to meet your needs.
We don’t do random instruction but highly specialised teaching.
We guide you to think, act, and transform.
NO CROWDS, NO WASTED TIME - JUST RESULTS
Whether you join us for a day, or committed to years, we’ll give you exactly what you need.
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We work with the best pilates equipment of the market by Balanced Body. When you train on it, you will feel the difference; high-quality wood, the best spring resistance, innovative design, and sustainable materials, making it the top choice for professionals and practitioners.
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Paid for a private Pilates lesson but had to share the space? Not here. At our studio, you train one-on-one with your teacher—no distractions, no interruptions. We respect your time and investment.
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Our studio welcomes all bodies and experiences, creating an inclusive space where everyone belongs. While our top-floor location isn’t wheelchair accessible, we’re happy to offer private home sessions for those who cannot make it to our studio, ensuring everyone can experience the benefits of Pilates.
THE BEST A STUDIO CAN OFFER; A TRUE PRACTICE
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Pilates is a comprehensive mind-body practice designed to build strength, balance, and resilience for people of all backgrounds and physical needs. Developed by Joseph Pilates and continuously evolving with modern science, it enhances core stability, flexibility, and movement efficiency while promoting overall well-being. Far from being limited to a specific body type or gender, Pilates is a lifelong practice that adapts to each individual, supporting rehabilitation, athletic performance, postnatal recovery, and more. As your Pilates teacher, we tailor the method to your unique body, guiding you through every stage of life to help you achieve your physical goals.
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Train in the best quality of pilates apparatus by Balanced Body such as reformer, chair, ladder barrel, cadillac and springboard. The apparatus practice prepares and strengthens the body with springs and resistance so as to be able to perform the mat repertoire.
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Pilates belongs to the family of somatic practices. According to the type class you need, we have the expertise to draw exercises from the wider field to bring the best physical experience to you.
Somatics is a field of study and practice that focuses on the body as experienced from within, emphasizing the internal perception and experience rather than its external appearance. The term "somatics" comes from the Greek word "soma," meaning "body."
This field is concerned with the relationship between the mind, body, and movement, fostering the awareness of physical sensations, posture, movement, and breath.
In somatics, the body is not just seen as a physical structure but as a living, dynamic process that is intimately connected to thoughts, emotions, and overall well-being.
TAILORED CLASS FOR EACH BODY
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Pilates Practice Amsterdam is an inclusive studio, where everyone is embraced and supported on their journey. Physical benefits are muscle strength vs flexibility, increased muscle tone, balance, coordination, healthy joints, improved athletic performance, rehabilitation, perfect pre-post natal care for pregnancy, improved energy and overall mobility. Mental benefits are stress relief, mind-body connection, improved focus, boosted confidence and overall well-being. Together, we’ll explore challenges you can tackle and have fun reaching new milestones you never thought possible!
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We welcome you for your first lesson. You will need comfortable clothes but not too saggy so we can see your body and alignment. We recommend grip toe socks or bare feet. You can bring your own water bottle or we give you fresh water to keep you hydrated during class. If you are a sweater, you are welcome to bring a towel. The first class is always longer to include physical assessment and discuss your goals. You will also test the vibe of the studio and our teaching methods. Plan 75 mins for your first class.
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We are proud and honored to have such a large and dedicated clientele committed to regular practice. We work with you to create a schedule that fits your family and/or business calendar, offering online tools for when you need to travel, as well as short protocols for practice at home or abroad. With our lifelong clients, your memberships never expire, and we are here to accommodate and support you through all of life’s events. Every year, we touch base to reflect on the past year of your practice (challenges, milestones, desires) and set up goals for the upcoming year.
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We have many clients from the business industry who take their passion at work. Book us for a team event at the studio or on location for a team bonding experience focus on well being and self care. We have a lot of experience working with large companies such as Google, Zoom, JDE and High Five.
PILATES DURING AND AFTER PREGNANCY
Congratulations on your pregnancy! You’re carrying the incredible gift of bringing new life into the world. During this time, your body is working harder than ever, and your physical needs naturally change.
At Pilates Practice Amsterdam, we offer Pilates sessions specially designed for pregnancy; before and after birth. These classes focus on supporting your body throughout the weeks and trimesters, helping you stay strong, mobile, and comfortable at every stage, preparing you for childbirth or supporting your recovery afterward.
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First Trimester
In the first trimester, you can generally do everything physically. We design each class with your individual needs in mind: feeling dizzy? Low on energy? We’ll support you through it while keeping your body strong and allowing you to enjoy moving your spine in all directions.
Second Trimester
As your belly grows, we adjust the exercises: no more upper back flexion or lying on your belly. We transition to neutral spine ab work combined with footwork, arm work, and leg work—movements that feel great during pregnancy. Your lower back starts working harder as your belly grows, and the Pilates equipment is perfect to help your movements, allowing your lower back to round safely to relieve tension and prevent pain. We continue to focus on pelvic stability and upper back strength with modified extensions.
Third Trimester
In the final trimester, we continue building on what we developed in the second trimester, but with fewer repetitions, slower pacing, and a focus on your specific discomforts in the last weeks of pregnancy.
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You delivered the baby — hooray! We start by discussing how your delivery went, as this helps determine when and how you can safely return to Pilates, with different starting times depending on whether you had a natural birth or a C-section.
Once you’re back at the studio, we focus on reconnecting with your core and hip muscles, easing lower back tension, and opening the upper back, which is especially important as breastfeeding can challenge posture and extension. We also help you find a new pace for your practice, now that your daily rhythm includes a baby or an expanded family.
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The pelvic floor is a crucial part of the abdominal system because it supports the internal organs, contributes to core stability, and works in coordination with the deep abdominal and back muscles. During pregnancy, the pelvic floor undergoes significant changes: it stretches and adapts to the growing baby, supporting increased weight and preparing for childbirth.
We always recommend visiting a pregnancy physiotherapist specialized in pelvic floor exercises and Kegels, who can advise you on which parts of your pelvic floor need strengthening or loosening — front, middle, or back.
In Pilates, the pelvic floor is engaged on the exhale and released on the inhale (adjusted according to the exercise). This means that you are training your pelvic floor throughout your Pilates practice. Of course, the work is more complex than this simple explanation, but the complexity of the class is designed as a bridge to the complexity of daily life — preparing your body to move safely, efficiently, and confidently every day.
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Diastasis recti is the separation of the abdominal muscles that often occurs during or after pregnancy. It can leave your core feeling weak, your lower back strained, and your body more vulnerable to discomfort or injury. Common signs include a visible gap or bulge along the midline of your abdomen, difficulty engaging your core, or lower back and pelvic discomfort.
Many women panic when this happens to them, but it’s important to remember that it’s simply a way the body adapts and evolves. With the right guidance, you can learn to manage it and regain confidence in your strength.
We will help you understand how diastasis recti affects your body and guide you in rebuilding strength safely (all cases are different). We will focus on reconnecting with your deep core muscles, improving pelvic stability, and restoring balance in the abdominal area.
Gradually (and you need the expertise of a senior pilates teacher to not rush) we support you in returning to full physical practice without feeling vulnerable. You will regain control, move with confidence, and gradually restore strength and stability in a safe and effective way.
OUR WORKCASES
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Are you experiencing lower back pain and you don’t know what to do? Pilates is the most effective and low-impact method for alleviating back pain by strengthening core and back muscles, improving posture and spinal alignment. Through controlled movements and focused breathing, Pilates helps reduce tension, increase flexibility, and build stability in the muscles that support the spine. We recommend to engage in regular practice and we will guide you step by step how to come out of pain and also strategies to deal with the pain in case it comes back. The Pilates method can certainly relieve chronic discomfort, prevent future injuries, and promote overall spinal health. Whether recovering from an injury or looking to prevent back issues, we are here to offer a safe and sustainable approach to pain management. Keep in mind that each case is different and needs to be treated differently.
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Pilates is an excellent solution for those leading a sedentary lifestyle or working long hours behind a desk. Prolonged sitting can lead to poor posture, muscle stiffness, and back pain, but Pilates helps counteract these effects by strengthening the core, improving posture, and saving the range of movement of your joints! Targeted exercises release tension in the neck, shoulders, and lower back while promoting better spinal alignment and circulation. Regular Pilates practice can help prevent discomfort, boost energy levels, and support a healthier, more active lifestyle, even for those with demanding desk jobs. You probably have heard the saying “sitting is the new smoking", take action today and we are here to save your body!
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Every hernia case is unique, and we are here to support you in finding what works best for your body. If your condition can be managed through exercise, our studio is the right place to do it. With extensive experience working with hernia cases, we focus on improving posture, strengthening the back and abdominal muscles, and enhancing the fluid coordination between muscle groups. There is no simple, one-size-fits-all answer, such as "just strengthen the core." The solution is far more sophisticated, requiring an expert teacher to address the affected area while considering the entire ecosystem of your body. Together, we will analyze how your spine moves in relation to the affected vertebrae and identify movement patterns that may contribute to the issue. Through detailed posture and movement assessments, we develop a tailored approach to help you move out of pain and regain strength, adapting each session to your needs with continuous feedback for safe and effective progress. Prepare to get homework and develop a daily practice next to your studio class. We highly recommend private class to address the issue.
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Pilates is often described as a way to "return to life" reflecting its ability to restore physical vitality, strength, and overall well-being. The method, as delivered by our expert team, holds a safe and effective space for rehabilitation, helping you to stand back on your feet, regain strength, mobility, and confidence after an injury. While working on low-impact, controlled movements, Pilates supports muscle recovery, improves physical memory, and restores balance while minimizing the risk of re-injury. By focusing on core stability and proper alignment, it enhances overall body mechanics, making daily movements easier and pain-free. Terrible things sometimes happen but dealing with them properly can become a valuable healing and learning process. We have the expertise to treat your case with knowledge and respect.
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Pilates for Pre & Postnatal Care
Pilates is a safe and effective way for expecting and new mothers to strengthen their bodies, support posture, and improve overall well-being. During pregnancy, Pilates helps maintain core stability by properly training on a flat back in various positions on our apparatus, relieve back pain, and enhance mobility, preparing the body for childbirth. Postnatally, it aids in recovery by rebuilding core strength, improving pelvic floor function, and easing tension from carrying and nursing a baby. With its gentle, low-impact movements, Pilates offers a nurturing and restorative approach to staying strong and balanced throughout motherhood. We will guide you how to train safely per trimester and we will observe how your body changes on a weekly basis!Pilates for Parenthood
Parenthood brings physical demands, from lifting children to managing daily responsibilities, often leading to muscle strain and fatigue. Pilates helps parents build core strength, improve posture, and increase flexibility, reducing the risk of back pain and tension. It also promotes mindfulness and relaxation, offering a moment of self-care in the midst of a busy lifestyle. By working on your overall body strength and endurance, Pilates supports parents in moving with ease and confidence, making daily activities more comfortable and enjoyable. -
Pilates is a highly effective practice for managing scoliosis by promoting spinal alignment, strengthening core and back muscles, lengthening compressed areas and improving overall posture. Through controlled movements and breathwork, Pilates helps to balance muscle imbalances, increase flexibility in all spinal areas, and reduce discomfort caused by spinal curvature. The method will provide you with significant body awareness, allowing you to first of all understand your own body so as to eventually move more efficiently and with less strain. While it does not cure structural scoliosis, Pilates can significantly improve mobility by saving you degrees in your range of movement, stability, and overall quality of life, making daily movements more comfortable and pain-free for the many years to come ahead. In the first appointment, we will work together to understand, map and assess the curves of your spine to make a tailored protocol to meet your personal goals
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Pilates is an excellent way to support bone health by building strength, improving posture, and enhancing balance—all crucial for preventing fractures and maintaining mobility until late age. While keeping the bones healthy is a must at any age, it starts to become a necessity beyond 40 years old. For the ones with osteopenia or osteoporosis, weight-bearing and resistance-based Pilates exercises is the best practice to stimulate bone growth, slow bone density loss, and reduce the risk of falls. By focusing on controlled movements and proper alignment, Pilates strengthens muscles around the spine and joints while minimizing strain on fragile bones. With modifications tailored to your individual needs, we offer a safe and effective approach to maintaining strong, healthy bones at any stage of life.
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Menopause brings hormonal changes that can affect bone density, muscle tone, balance, and overall well-being. Pilates offers a gentle yet effective way to stay strong, mobile, and energized during this transition. By incorporating weight-bearing exercises and controlled movements, Pilates helps counteract the loss of bone mass, improves flexibility, and enhances core stability. It also supports joint health, reduces stiffness, and promotes better posture. Additionally, the mindful aspect of Pilates can help relieve stress, improve mood, and boost overall vitality, making it an excellent practice for navigating menopause with strength and confidence.
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Burnout can leave you feeling physically drained and mentally exhausted, however Pilates offers a restorative way to regain balance and vitality. Through mindful movement and breathwork, Pilates helps release tension, improve circulation, and activate the body's natural energy reserves. The practice strengthens the core, works your postural alignment, and promotes better oxygen flow, all of which contribute to sustained energy levels throughout the day. By incorporating Pilates into your routine, you can create a space for self-care, reduce stress, and build resilience—helping you safeguard your energy and prevent future burnout.
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Pilates is a perfect complement for dancers, movement professionals, and retired practitioners who want to maintain their physical health, flexibility, and strength. For active dancers, it enhances physical awareness, alignment, and movement efficiency, while also preventing injury by strengthening muscles and improving joint health. For retired practitioners, Pilates provides a similar to dance practice training to sustain the high level and complexity of physical ability. By improving posture, balance, and flexibility, Pilates supports long-term physical health, ensuring that even after retiring from active practice, the body remains strong, flexible, and in optimal condition. We look forward to sharing dance related pilates repertoire to take your practice and your mood to the next level!
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Pilates is an excellent addition to any sports cross-training routine, offering a balanced approach to building strength, flexibility, and endurance. By focusing on core stability, alignment, and controlled movement, Pilates helps athletes improve performance across various sports, enhance muscle coordination, and prevent injuries. The low-impact nature of Pilates makes it an ideal complement to high-intensity training, helping to correct imbalances, reduce tension, and improve overall body mechanics. Whether you're running, cycling, swimming, or participating in team sports, Pilates can elevate your athletic abilities, optimise your range of motion, get rid of the feeling of stiffness or rigidity in the joints after demanding trainings and introduce you to long-term fitness.
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Good posture is essential for overall health, preventing strain on the muscles and joints, reducing the risk of injury, and improving breathing and circulation. Pilates is an effective method for correcting poor posture by targeting the muscles that support the spine, shoulders, and pelvis. Through precise exercises and mindful movement, Pilates helps align the body, strengthen weak muscles, and lengthen tight ones, resulting in improved posture and body mechanics. Does your work lead to imbalances in your body, such as long hours of sitting, repetitive use of one side, waking up with a strained neck, or developing a hunched posture? Don’t wait and take action today!
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Is your body experiencing the effects of degeneration or aging, such as stiffness, reduced mobility, or postural changes that come with getting older? The famous saying “use it or loose it” applies here. Pilates is an excellent way to address the effects of degeneration by improving strength, flexibility, and joint mobility. Through low-impact exercises, Pilates helps to maintain and even restore function in areas affected by age-related wear and tear. It focuses on strengthening the muscles that support the spine and joints, which can alleviate discomfort, improve posture, and improve your overall movement. By practicing regularly, we can slow together the progression of degeneration, boost circulation, and help you maintain a more active, independent lifestyle as you age. Especially, think of your hips moving efficiently until late age, your back arching backwards, your neck turning around painfree. We look forward to supporting you in your journey and feel honoured to bring pilates to your body at any stage of your life.
A LEARNING PROCESS FOR YOU
Learning is a transformative process that brings about change, and the kind of learning that occurs during Pilates practice has a positive impact on one’s body, mood, and overall life. We love the learning curve of our own practice as much as witnessing our clients grow and change, going stronger through life. You will learn to move in all planes of movement; efficiently, gracefully, and with the deep joy that Pilates can offer.
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Not at all. One of the biggest myths is that Pilates is only for the flexible. In fact, Pilates is how you become more mobile — not a requirement to begin. We focus on active range of motion, helping your body stretch safely through movement, with strength and control.
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Yes — and it's one of the best reasons to start. Pilates strengthens your deep abdominal and back muscles, corrects posture, and teaches you how to move efficiently. Many of our clients come in with chronic lower back issues and find noticeable relief after just a few sessions.
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Absolutely. Pilates is not about age — it’s about awareness, quality of movement, and working with your body as it is. Whether you’re 25 or 75, the practice can be tailored to your needs. We’ll support you in building strength, mobility, and confidence at your own pace.
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Yes! Most of our clients come to us with no previous experience. We start with introductory private sessions where we assess your movement, guide you through the basics, and help you get the most out of your practice — no pressure, no judgment.
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Definitely. Pilates complements other activities by addressing what often gets missed: postural alignment, deep core activation, and full-body coordination. If you're already training or moving a lot but still feel tight or off, Pilates will fill in the gaps.
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Yes — and it could be a game-changer. Pilates builds deep core strength, improves control and joint integrity, and teaches efficient movement patterns that directly translate to better running, cycling, and swimming technique. It helps you move smarter, not harder—enhancing performance while reducing the risk of overuse injuries.
We work with endurance athletes who are strong but often stiff, imbalanced, or pushing through discomfort. Pilates restores balance, sharpens body awareness, and makes sure your strength is working for you, not against you.
It’s not a soft option — it’s focused, intelligent training for serious movers.
In the words of Irine Dowd, renowned movement educator who keeps inspiring the Pilates community;
“We are all very different from each other in all the possible ways. At the same time finding true and open communication with someone else, who is very different from ourselves, can expand our world and our understanding and our strategies.”
Real stories. Real Transformations. See how our clients thrive!
Learn. Practice. Perform.
Pilates.
At Pilates Practice Amsterdam, we bring you the Pilates method as it was meant to be: passed from body to body, teacher to student. Rooted in tradition, guided by contemporary expertise, and tailored to you.
Welcome!
