Hot pilates tips for your very first class

Your first class in a heated room can feel like a lot: new faces, a new method and a room that is warmer than you are used to. The good news is that a little preparation makes all the difference. Here is everything we tell new clients before they unroll a mat at The Nine.

Hydrate the day before, not the minute before

Drinking a litre of water in the car will not do much except send you to the bathroom mid-class. Hydration builds over the day, so sip steadily from the morning onward and add a pinch of electrolytes if you sweat a lot. Bring a water bottle into the room and drink between sequences.

Wear less than you think

Fitted, breathable layers work best: leggings or shorts and a close-fitting top, so your instructor can see your alignment. Skip loose cotton, which gets heavy once it is damp. Pilates is done barefoot or in grip socks, and a small towel for your mat is always a good idea.

Eat light, eat early

A full stomach and deep core work do not mix. Aim to finish a meal two to three hours before class, or have something small like a banana about an hour before if you need it.

Arrive ten minutes early

Doors lock five minutes after class begins so the room can settle, and that first visit always takes a little longer. Arriving early gives you time to check in, set up near the back if you would like to watch others, and tell your instructor about any injuries or limitations.

What the class will feel like

We start with breath and gentle core activation, then move through standing, seated and lying work. Expect small, precise movements done slowly. They look simple and they are not. You will probably shake at some point; that is muscle working, not failure.

The heat softens your muscles, which makes it easier to move further than usual. Use that to find good form rather than to push past your range. If you feel dizzy or overheated, rest in child’s pose, sip water or step out. Nobody minds, and it is always the right call.

After class

Keep drinking water, eat something with a little protein and salt, and notice how you feel the next day. Most people feel looser and a little sore in the deep core. Come back within the week while the movements are fresh and you will feel the method start to click.