Physio Pilates Classes

Connect Mind, Body, and Core!
Holistic Pilates for full-body wellness and relaxation.

PHYSIO PILATES AT SONIC

At Sonic Physio, the focus is on providing holistic wellness solutions that can transform your health and well-being.

Small Group Sizes: Classes are limited to a maximum of 6 participants, allowing for personalized attention based on each person’s level and specific conditions.
Skill-Based Levels: There are three levels (beginner, intermediate, and advanced) with groups organized by participant level to ensure everyone feels comfortable and challenged.
Variety of Classes: Classes use different equipment each session, such as elastic bands, magic rings, foam rollers, and fitballs, ensuring variety and a focus on different body areas, keeping sessions engaging and motivating.
Holistic Approach: Classes are structured into three phases: an initial warm-up focusing on breathing and muscle activation, a main workout focused on core Pilates principles, and a final stretching and meditation session to promote body-mind connection.
Focus on Core Pilates Principles: Each session emphasizes breathing, concentration, control, precision, and muscle balance, following classic Pilates principles for full-body wellness.
Targeted Equipment Use: Different equipment is used to work specific muscle groups, improve posture, and enhance strength, balance, and flexibility.

This setup ensures that participants receive a varied, personalized experience that strengthens their body, corrects posture, and connects mind and body.

Main Areas Addressed:

Breathing: for Improved Oxygen Flow, Core Engagement, Increased Focus, Muscle Control, Postural Alignment and Stress Relief
Concentration and Control: Pilates involves repeating movements with a focus on perfecting form, which fosters mental discipline. Over time, this practice of disciplined concentration during Pilates can translate into improved focus in everyday activities.
Rhythm and Flow: A strong core supports the spine, ensuring that movements are aligned and that the body functions harmoniously. Smooth, graceful transitions between movements are achieved.
Centering and Precision: All movements in Pilates originate from the center. By engaging the core, you create a strong foundation, allowing limbs to move freely while remaining stable and controlled. Precision ensures that the right muscles are activated in the correct sequence, maximizing the benefits of each exercise.

CLASSES AVAILABLE AT SONIC:

Monthly Group Classes

Sonic offers 2 group sessions per week, groups are divided into levels to achieve tailored difficulty. Strengthen your core, improve flexibility, enhance posture, and develop better balance through consistent practice.

Private Lessons

Private Classes can be booked with the trainer to receive personalized attention. Enjoy more focused instruction, allowing the trainer to correct form and provide individual guidance for optimal results.

Pilates Progress Pack

The 10-session format allows for steady improvement, enabling participants to build upon each class and deepen their practice. Sessions can be used whenever needed within 3 months.

LEVELS:

1. Beginner Level:

Goal: Learn the foundational principles of Pilates, such as proper breathing, posture, and core engagement.
Focus: The exercises are simple, emphasizing control, stability, and alignment. Movements are often done on the mat with minimal or no equipment.
Examples of exercises: Pelvic tilts, single leg stretch, modified roll-up, and the hundred (in a modified version).
Recommended for: Individuals new to Pilates or those looking for gentle, rehabilitative exercises to improve mobility and strength.

2. Intermediate Level

Goal: Build on the foundational movements to enhance strength, endurance, and flexibility.
Focus: At this level, exercises become more challenging, incorporating more dynamic movements and sometimes the use of equipment (such as bands or small props).
Examples of exercises: Full roll-up, double leg stretch, teaser (modified), and side leg kicks.
Recommended for: Individuals with a solid understanding of Pilates principles, who want to increase the intensity of their workouts.

3. Advanced Level

Goal: Achieve mastery over more complex and physically demanding Pilates exercises.
Focus: Advanced exercises require excellent coordination, core strength, and control.
Examples of exercises: Full teaser, jackknife, boomerang, and swan dive.
Recommended for: Experienced practitioners who are seeking a full-body challenge and have developed a strong mind-body connection.

Transform your body and mind with pilates

In just one month of consistent Pilates practice, you can begin to see noticeable improvements in your physical shape and overall well-being. Here’s how Pilates can enhance your body in this time frame:

Increased Core Strength: Within a few weeks, you'll start to feel your core muscles becoming stronger and more engaged. Pilates emphasizes deep core activation, so you will notice improved stability and support in your abdominal region, leading to better posture and a more toned midsection.
Improved Posture: Pilates promotes proper alignment and strengthens the muscles responsible for maintaining good posture. After a month of practice, you may find yourself standing taller, with less slouching or rounding of the shoulders. This improves how you carry yourself and can make you look slimmer.
Reduced Back Pain: Strengthening the core and improving posture can relieve tension in the lower back. If you suffer from mild back pain, you may notice significant relief after a few weeks of Pilates, as your body becomes more balanced and better supported.
Enhanced Muscle Endurance: Pilates helps build endurance in your muscles. After one month, you’ll likely feel stronger and more capable of sustaining longer workouts or daily activities without feeling fatigued as quickly.

HOW THE PILATES CLASSES ARE BUILT UP:

Pilates without
Equipment:

These classes are designed to teach our clients the fundamentals of Classical Pilates. The exercises will focus on controlling the first center, which is the core: abdominals, transverse abdominis, adductors, glutes, etc. We will also work on diaphragmatic breathing control, body posture, contrology, coordination, and more.

Pilates with
Elastic Bands:

In these classes, we will focus on developing the second center according to Pilates, which is based on controlling the scapular girdle. This will help improve postural issues and reduce neck and back pain. Students will use elastic bands to work on the upper body, abdomen, and lower body, with a main focus on strengthening and controlling the scapular girdle.

Class with
Magic Circle:

In this class, students will primarily strengthen the adductors, which are a key component of the first center in Pilates, along with other strengthening and control exercises using this equipment. The Magic Circle also serves as a support tool for clients who may find certain exercises more challenging.

Exercise with Foam Roller:

This class focuses on abdominal control, as students perform different exercises on the roller and maintain balance through their abdomen. The final part of this class will be particularly interesting as we will use it to release myofascial trigger points in various muscle groups throughout the body.

Fitball and Small Ball:

We will work on different balance and coordination exercises using the ball. We will focus on pelvic mobility and different postures that help correct poor daily posture habits. Students will perform various exercises to strengthen their abdomen and connect with the first center.

Pilates with Weights:

Aims to strengthen the upper body while performing mobility and abdominal control exercises. Using weights in Pilates challenges your balance and coordination as you engage different muscle groups to stabilize and control movements, improving your overall body awareness and motor skills.

GET TO KNOW THE INSTRUCTOR:

Antonio Montesinos Gutierrez

Antonio graduated from the University of Madrid before earning a Master’s in Instrumental Physiotherapy. Driven by a commitment to excellence, he has continuously expanded his expertise with specialized courses and training, especially in Pilates. Since 2014, Antonio has dedicated himself to helping clients as a skilled Physiotherapist and Pilates Instructor. Fluent in Spanish, English, and Italian, he brings a versatile, multilingual approach to his practice.

What are the main benefits of pilates?

Pilates offers a wide range of benefits for the body and mind, making it suitable for people of all ages and fitness levels. Below are the key benefits and the main problems that Pilates can help address:

Core Strength: Pilates emphasizes deep core muscles, helping to build a strong and stable center, which improves posture and supports the spine.
Improved Flexibility: Pilates involves controlled stretching exercises that increase flexibility, enhancing range of motion in joints and muscles.
Stress Relief: The emphasis on mindfulness, breathing, and movement helps reduce stress and promote relaxation, improving mental clarity.
Rehabilitation: Pilates is often used as a rehabilitation tool after injuries or surgeries, particularly for back, knee, or shoulder injuries, as it strengthens the body in a low-impact way.
Muscle Tone Without Bulk: Unlike some other forms of exercise, Pilates focuses on long, controlled movements that lengthen and tone the muscles rather than building bulk. This results in a lean, sculpted appearance, particularly in the arms, legs, and core.

“The pilates classes at Sonic are amazing! My flexibility has increased, stress has decreased, and overall health has improved dramatically.”

pATRICK C.

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“The combination of individual session and group classes has greatly improved my physical shape. Highly recommended!”

Marie F.

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“The use of instruments and tools incorporated in the classes turns them into a fun experience. Absolutely recommended!”