The Pilates Class Algorithm

Designing a well-structured Pilates class takes careful planning and intentional sequencing.  This process can feel second-nature to seasoned instructors, but in my quest to build a system centered around evaluating a Pilates session using technology, the underlying structure of any good class must be defined. 

In this post, I’ll walk you through my method for designing a 45-minute, all-levels full-body flow class, using a three-part framework and some checks and balances. (Watch the instagram reel here).

Breaking Down the Structure

I like to think of my classes in three major chunks:

1. Warm-Up – This sets the foundation for the session, easing participants into movement.

2. Main Section – The bulk of the class, where intensity gradually increases to a peak challenge.

3. Cool-Down – A chance to wind down and notice the work of the session before stepping back into the chaos of life.

Preparing to Design

Before populating each of the three sections with exercises, I identify the main focus of the class and one or two pinnacle movements we’ll build up to.  I pick these based on the class type, level, and the attendees.  

For this particular flow I wanted to emphasize core and glute work, with the pinnacle exercise being Snake—a dynamic, full-body movement requiring control, strength, and flexibility.  

Note: While snake is an advanced exercise, in an all levels class much of my individual exercises will be layered to build in difficulty over multiple sets allowing students to choose a more accessible version of the exercise or progress up in difficulty with each version depending on their capability.  The focus of this article is not on individual exercise selection and description, but on the building blocks of class structure.

Building the Flow

Warm-Up

I begin with a roll-down and footwork, which help establish alignment and activate big muscle groups. Footwork is a great transition from warm-up to the main workout since it starts in a stable, supported position and with more reps the difficulty intensifies.

Main Section: Layering Difficulty & Body Positions

To create a well-rounded workout, I incorporate a variety of body positions:

• Supine exercises to start with core engagement and control

• Sidelying movements to work the glutes and lateral stabilizers

• Plank variations to prep for the pinnacle movement and challenge full-body strength and endurance.

• Prone to work the posterior chain and improve posture

• Seated to work the arms in open chain exercises.

Cool-Down

To bring the class full circle, I end with Mermaid, a movement that blends rotation, side bending, flexion, and extension. It’s a gentle way to release tension and integrate the work done throughout the session.

Planes of Motion Check-In

A balanced class should include movement in all planes of motion:

• Flexion – Forward bending

• Extension – Backward bending

• Side bending – Lateral movement

• Rotation – Twisting motion

Final Thoughts

By considering each of these components of a Pilates class structure, I ensure that the session is well-rounded, challenging, and ultimately effective.  In the tech world I’d use this as a rubric to evaluate the output of a class and provide feedback to the instructor.