Pilates in Australia: mat, reformer and how to choose a qualified instructor

They teach exercises with attention to breathing, alignment and control, adapt them for different bodies and progress them over time. In one-to-one or small classes they can watch your technique closely; in large classes they rely on clear cueing and options.

• Mat: uses body weight on the floor; good value and easy to start.
• Reformer and studio: uses spring-resistance equipment; allows more variety and support, usually in smaller classes.
• Clinical or rehab Pilates: run by or with a physiotherapist for specific injuries.

Pilates instructor is not a protected title. Pilates Alliance Australasia (PAA) says its accreditation for instructors requires government-accredited qualifications, such as a Certificate IV, Diploma or Advanced Diploma, plus PAA membership, and it distinguishes group instructors, who cover mat or reformer, from studio instructors who complete a comprehensive course. Ask your instructor about their training and first aid.

Pilates instructors are not physiotherapists. For an injury, start with a physio and ask whether Pilates suits your recovery.

Expect a short assessment or questions about injuries, then a class that builds from basic movements. Beginner classes are common. Pricing varies between mat, reformer and private sessions, and we do not quote prices. Ask about intro offers, class sizes and cancellation.

• Large mat classes: lower cost and good for general fitness, with less individual feedback.
• Small reformer or studio classes: more feedback and equipment-based progression.
• One-to-one sessions: best if you have an injury, a specific goal or are new and nervous.
• Online classes: flexible, but you will need to check your own form and have enough space.

Tell the instructor before the class about any injury, surgery, pregnancy or medical condition so exercises can be changed. For persistent pain, a physiotherapist can assess you first and recommend what to avoid. In pregnancy and after birth, choose an instructor who has specific training and check with your doctor or midwife. Good instructors keep a record of any changes to your health between visits.

Expect to spend the first few classes learning the basics: breathing, pelvic position and how to find your deep abdominal muscles. Soreness in unfamiliar muscles is common, but sharp or lasting pain is not. By the end of a month of weekly classes you should know the core exercises and be able to modify them. If you are not sure whether you are doing an exercise correctly, ask for a one-to-one session to check your form.

1. What is your qualification and which body do you belong to?
2. How many people are in the class?
3. Do you provide a beginner induction?
4. How do you adapt for back pain, pregnancy or injuries?

• 'Pilates is only for women or only for rehab.' It suits many people and goals.
• 'It replaces all other exercise.' The national guidelines suggest moderate to vigorous activity on most days plus muscle strengthening; Pilates can be one part of the mix.
• 'Core strength fixes all back pain.' Back pain has many causes, so get it assessed.

Check with a professional first. Speak to your GP or physiotherapist if you have an acute injury, recent surgery, osteoporosis, pregnancy-related pain or ongoing back pain. Stop and seek help for sharp pain, numbness or dizziness.