3 step Pilates system

We have developed a unique and proven 3 step Pilates system which we believe is guaranteed to resolve your low back pain in 12 weeks or we will give you your money back (*conditions apply *).

Regardless of whether you are an experienced Pilates goer or a novice you will start your Pliates at Wandsworth Pilates in Phase 1. Why? Because we guarantee our system works and we need to make sure you have optimal core stability to progress to phases 2 and 3 and rid your self of low back pain.

We have seen too many people who have been practicing Pilates for a number of years in a Pilates class fail to activate key core muscles and pass our phase 1 Pilates exercise tests. Group classes fail to give you the individual attention, cueing techniques and feedback on whether you are down regulating overactive muscles and engaging the correct core muscles during an exercise. This can exacerbate low back pain or simply lead to poor outcomes in your rehabilitation.

Phase 1

Phase 1 Wandsworth Pilates

Wandsworth Pilates phase 1 exercises are less than 70% intensity and are performed at a slow tempo. These exercises are generally performed on the floor or treatment couch. It’s important to strengthen your core muscles in all planes of motion (not just 1 plane of motion as in many Pilates classes) and to begin in the position of least gravitational load – i.e. lying on your back, side or front. Thus there is no axial loading to compress and irritate the spinal joints, discs and ligaments.

You will only be progressed to phase 2 exercises when you are proficient in phase 1 exercises and can demonstrate the correct core muscle strength and endurance. The aim of phase 1 is to build an engine of muscle around symptomatic segments in your spine such as strengthening your transverse abdominus, multifidus, pelvic floor, lats and glutes.

Phase 2

Phase 2 Wandsworth Pilates

Wandsworth Pilates phase 2 typically lasts 8-12 weeks. Here axial loading is introduced and only done with bodyweight using non-compressive loads. This gradually exposed the previously irritated spinal joints, discs and ligaments to loading in a controlled environment. The aim of phase 2 is to increase strength in a functional and meaningful environment. This may translate to you in terms of being able to perform everyday tasks in a home or work environment.

At Wandsworth Pilates we do this by progressing floor exercises and introducing Swiss ball exercises. Swiss balls are a great tool at this stage of your Pilates programme. They provide a unpredictable and unstable surface on which to exercises that challenges your core muscle activation.

Phase 3

Exercise photos 022

Wandsworth Pilates phase 3 exercises introduces axial loading beyond bodyweight such as using bands, dumbbells and medicine balls. Phase 3 exercises incorporate work or sports specific conditioning to take you back to work or sport. Simply exercising on the floor or using body weight on a ball does not prepare you to lift your child up, put a suitcase in the car or lift the shopping onto the kitchen bench. Phase 3 Pilates exercises take your newly conditioned core muscles and expose them to your daily demands and help prevent you putting your back out again next time you lift some boxes around at home or work.

We believe our 3 phase system should take 12-16 weeks to complete (providing you have no serious spinal or neurological pathology that would prevent an improvement in symptoms) and give you the relief and freedom to take part in the chores you have to do and sports that you wish to do with confidence in your back.


*conditions apply * – this is based on attending Pilates sessions twice a week for at least 12 weeks and excluding any serious spinal or neurological pathology that would prevent an improvement in symptoms.

Please note we have a 24 hour cancellation policy. In order to avoid being invoiced for your sessions please give us more than 24 hours notice if you need to change or cancel an appointment.