Essential Pilates Mat

The foundation of Classical Pilates at a moderate pace

Essential Pilates makes you feel taller and reenergized

In Essential Pilates you experience the foundation of Classical Pilates at a moderate pace. Train the essential exercises in the original order, using proper breathing and using controlled movements with a clear intent. Learn how to improve your strength, flexibility and body awareness to enjoy an active lifestyle.

Benefits of Essential Pilates
  • Perfect for Everybody regardless of your fitness level, age, body type, or pre-existing injuries. That’s because Classical Pilates consists of over 600 exercises all of which have modifications and variations. The exercises can be tailored for beginners, professional athletes or anyone in between!
  • It’s a Full Body Workout so even though Pilates focuses on core strength, it also develops strength and flexibility in the extremities. Compared to many other activities that isolate the muscles of the body, Pilates is an extremely efficient method of exercise because it works the body as a whole.
  • Improves Mind-Body Awareness by bringing attention to your posture and which muscles you are engaging at any given moment. This mind-body connection is important in everyday movement as well as in your other physical activities.
  • Increases Flexibility by contracting certain muscles, while finding length through other muscles. Many exercises work on increasing range of motion through a joint or focus on building flexibility through muscles.
  • Improves Posture by your increasing your understanding of correct body alignment and increasing core strength. Good posture is a reflection of good alignment supported by a strong core.
  • Improves athletic performance for a wide range of activities including golf, running, cycling, skiing, tennis, dance and more! A stronger core means more power from your center when rotating in racquet and club sports. Expect better posture, coordination, control and flexibility for all athletes.
  • Risk of injury is reduced by creating a more balanced body and strengthening underutilized muscles. Bad backs improve by building support and stability in the deep abdominals and muscles that support the spine.
  • Improves balance and joint health which is particularly important for older adults. Classical Pilates also improves circulation, overall health and well-being.
Train Essential Pilates

No membership required. From 140 kr per class.
Small classes of 4-8 people per class with individual feedback.
We have Mat, MELT, Reformer, Tower and Chair classes.

Essential Pilates Mat
Essential Mat Class
In a mat class you perform exercises on a comfortable leather mat with handles and straps. You will gain body awareness, improve flexibility and strength in a fun class of max 8 people. Duration 25 min or 50 min.
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Essential MELT Class
In a MELT Class you focus on finding balance and release in the body using soft foam rollers and balls. The MELT method releases tension and stress in your body in a class of max 8 people. Duration 50 min.
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Essential Pilates MELT
Essential Pilates Reformer
Essential Reformer Class
In a Reformer Class, build strength and improve your control using spring resistance on a moving platform. The Reformer will help to lengthen and tone your muscles in a class of max 4 people. Duration 50 min.
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Essential Tower Class
In a Tower Class, the springs and bars will support and challenge you. This will help progress your Pilates form, gaining both strength and flexibility faster in a small group of max 6 people. Duration 50 min.
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Essential Pilates Tower
Essential Pilates Chair
Essential Chair Class
In a Chair Class, your balance and strength will be tested on the Wunda Chair. Working on the smallest platform of all the Pilates apparatus, provides the biggest challenge in a class of max 4 people. Duration 50 min.
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Essential Pilates Questions & Answers

Contact Us if you have any further questions.

What should I choose to start with?

We recommend to most people to start with an Essential Pilates | Mat Class.

We also have specialty classes Pregnancy Pilates (train safe during all trimesters), Mama Pilates (train correctly after you had a baby) and Vintage Pilates (for you 60+ who doesn’t exercise regularly)

When you master the essentials, you can train Progressive Pilates, which requires more strength, good form and knowledge in Classical Pilates.

Good to know before your class

  • All classes are in English unless otherwise stated in your booking.
  • Wear comfortable clothing without a zipper or other sharp details. We train in socks (preferably grip socks for your safety) when we train Classical Pilates.
  • Bring your own water bottle and drink plenty during and after the class.

Read Train at Studio Odenplan & Haga and Train at Studio Online for more information.

How do I book?

All classes are booked on this website no later than 10:00 the same day as the class starts.

Unsure? No problem. You have 30 days to change your mind for a full refund. If you have additional questions please contact us and we’ll be happy to help. Looking forward seeing you soon!

Temporary Changes During Pandemic

We follow authorities guidelines and current laws and regulations. Learn more.

Until July 1st, 2021 you can reschedule up to 6 hours before your class starts. From July 1st, 2021 you can reschedule your class up to 24 hours before your class starts.

Can I do this?

Yes, provided you can stand, sit and lie on the floor, you can train classes. If you have been recommended by a physiotherapist, doctor or have a known injury, we recommend at least one private session first. During a private session together with a professional instructor, you discuss your individual goals and specific challenges. The instructor observes how you move and together you step-by-step review how to modify specific exercises during a class so that you feel confident and at the same time get a safe and effective workout.

I have a disability, can I train Pilates?

It depends on your disability. We currently have clients with prosthetics who train, but we are unfortunately not able to train people who have mobility, hearing or visual impairments for safety reasons. This is something we continuously evaluate and hope to be able to offer in the future as Pilates is really good for everyone. If you are uncertain, please contact us to consult.

How often should I exercise?

To promote health, reduce the risk of chronic diseases, prevent premature death and to maintain or improve physical capacity such as fitness and strength the following is recommended for all adults from 18 years and up:

  1. Be physically active in total at least 150 minutes a week. The intensity should be at least moderate. At high intensity recommended at least 75 minutes per week. The activity should be spread over at least three of days of the week. Moderate and high intensity can also be combined. More physical activity provides additional health effects.
  2. Muscle strengthening physical activity should be performed at least twice a week for the majority of the body’s large muscle groups.
  3. The elderly (defined here as adults over the age of 65) should also practice balance.

Source: The Public Health Agency of Sweden, Rekommendationer för fysisk aktivitet och stillasittande (Swedish)

Joseph Pilates was ahead of his time and he recommended exercising 3 times a week. We believe you will see development with at least one private session or class per week as a complement to other physical activity to stretch and strengthen your entire body. If you can exercise two to three times a week, you will feel results much faster.

How much does Matwork classes cost?

First. No membership fees, startup fees, monthly fees, annual fees or other frills.

The price depends on the duration (25 min or 50 min), and whether you buy individual Matwork (used for Mat and MELT) classes or buy a Class Pass för Matwork classes.

The Class Passes are Get Started (10 classes), Get Moving (25 classes) or Get Results (50 classes). With a Class Pass you can book for one or multiple people in a single booking. Bring a friend or family member to your next Matwork class.

Price Comparison per Class

Matwork 25 min 50 min
Single Class 165 SEK 330 SEK
Get Started 155 SEK 310 SEK
Get Moving 150 SEK 300 SEK
Get Results 140 SEK 280 SEK

All Class Passes have no expiration date. All prices are stated in Swedish kronor (SEK) including 6% VAT.

How much does Apparatus classes cost?

First. No membership fees, startup fees, monthly fees, annual fees or other frills.

The price depends on whether you buy individual Apparatus (used for Reformer, Tower and Chair) classes or buy a Class Pass för Apparatus classes.

The Class Passes are Get Started (4 classes), Get Moving (12 classes) or Get Results (20 classes). With a Class Pass you can book for one or multiple people in a single booking. Bring a friend or family member to your next Apparatus class.

Price Comparison per Class

Apparatus 50 min
Single Class 495 SEK
Get Started 465 SEK
Get Moving 450 SEK
Get Results 420 SEK

All Class Passes have no expiration date. All prices are stated in Swedish kronor (SEK) including 6% VAT.

Do you have discounts?

For those of you who have not tried a Matwork or Apparatus class, we offer a trial-discount -165 SEK.

Use the discount code TRYACLASS when you book and the price will be adjusted the first time you book with us.

Unfortunately, we do not offer other discounts such as student discount, pensioner discount, etc.

Do you have monthly or annual memberships? How much is a Class Pass?

We do not offer monthly or annual memberships for unlimited training. We offer Class Passes.

The advantage of a Class Pass is that you can take a break for up to 1 year and as often as you want since they do not expire1). No stress if you feel unwell for a period of time or if you are planning a longer trip!

All types, Matwork (25 min), Matwork (50 min) and Apparatus (50 min), have their own Class Passes. Most people choose one of the Get Started Class Passes after they have completed a trial class, but it is of course optional to choose the one that suits you best.

Class Pass Matwork (25 min)—Used for Mat & MELT Classes

  1. Get Started (10 classes)—1,550 SEK (comp. price 155 SEK/class. You save 100 SEK)
  2. Get Moving (25 classes)—3,750 SEK (comp. price 150 SEK/class. You save 375 SEK)
  3. Get Results (50 classes)—7,000 SEK (comp. price 140 SEK/class. You save 1,250 SEK)

Class Pass Matwork (50 min)—Used for Mat & MELT Classes

  1. Get Started (10 classes)—3,100 SEK (comp. price 310 SEK/class. You save 200 SEK)
  2. Get Moving (25 classes)—7,500 SEK (comp. price 300 SEK/class. You save 750 SEK)
  3. Get Results (50 classes)—14,000 SEK (comp. price 280 SEK/class. You save 2,500 SEK)

Class Pass Apparatus (50 min)—Used for Reformer, Tower och Chair Classes

  1. Get Started (4 classes)—1,860 SEK (comp. price 465 SEK/class. You save 120 SEK)
  2. Get Moving (12 classes)—5,940 SEK (comp. price 450 SEK/class. You save 540 SEK)
  3. Get Results (20 classes)—8,400 SEK (comp. price 420 SEK/class. You save 1,500 SEK)

1)See website Terms of Sale (in Swedish) for more details.

How do I buy a Class Pass?

You can only buy your Get Started or Get Moving Class Pass at the same time as you you book your class. It’s currently not possible to only buy a pass without selecting at least one class in the same booking.

Klick on Book to open a new tab and begin booking.

  1. Click [CLASS PASSES] to see your options and prices.
  2. Click [Select] to add a Class Pass to your shopping cart.
  3. Click [SCHEDULE] or [Select more] to return to the schedule and add classes to your shopping cart. You should now see the text Included in your class pass just below the Select section if the package you just added can be used to book this class.
  4. Click [View selections] to show your shopping cart and proceed to checkout.

To buy a Get Results Class Passes, email us at with your full name, zip code and the date/time you’d like to book and we will email you an invoice. We book your preferred class pending availability the same day we’ve received your payment of the invoice.

How late can I book / reschedule?

Classes at Studio Haga & Studio Odenplan are bookable up until 10:00 the day of your class. Classes at Studio Online are bookable last minute. If you need to reschedule, you can do so yourself using the link provided in your booking confirmation you received via email. You can reschedule up to 24 hours before your class starts.

How do I reschedule my booking?

Find your booking confirmation email (or reminder email) no later than 24 hours before your class start.

Booking Confirmation

  1. Click [View booking]. A new window opens with your booking details (no need to login).
  2. Find the class you want to reschedule from the list
  3. Click [Ticket options]
  4. Click [Transfer ticket]
  5. Click on the list <Select event and ticket type>
  6. Choose what you want to train from the list. Only valid options to be rescheduled (transfered) into for this booking will be shown.
  7. Click [Select a new ticket date/time] to pick a new date/time you would like to reschedule to
  8. Click [Save] and then [OK] to confirm and proceed with the change to move selected date/time of your booking.

A new email is sent to you with the title “Ticket changed” where you see both the Transferred (old date/time) and the Transfer (new date/time).

PS. Don’t forget to change any Calendar Event you may have from the previous updated date/time to your new date/time.

How do I login to my account?

Our booking system from automatically creates your account the first time you book with us without a password. The first time you log in, you need to create your password before you can log in on the Book page.

Login To Your Account

  1. Click the green button [Login]
  2. Enter the same email address you used when you booked
  3. Enter the password you created

Create A New Password

  1. Click the link Forgotten your password? (a new tab will appear)
  2. Enter the same email address you used when you booked
  3. Click [Send reset code]
  4. Find the email (also check your SPAM-folder) which is sent from Bookwhen <>
  5. Click Set a new password
  6. Enter a new password and then type the password again to verify.
  7. Check Stay logged in on this device if you prefer (optional)
  8. Click [Save password & login]
  9. You should now see your account page with your bookings and class passes.

How do I book using my Class Pass?

Follow the steps below in case for the quickest way to book.

  1. Click the green [Login] button to login to your account where your Class Pass is registered.
  2. Find and click on the class / session you want to book in the schedule.
  3. Verify you see the text Included in your class pass. If you don’t see this then you’re not logged in to an account with a valid Class Pass for this type of class.
  4. Click [Select] to add a class to your Cart.
  5. Our Class Passes allow you to add more than one person to a class and booking. Click [Select] again to add an extra attendee to your booking. Repeat for additional people.
  6. Click [View Selections] to view your selected classes and continue to checkout.

Train at Studio Odenplan & Studio Haga

  • We provide all equipment, exercise mats and props.
  • The studio opens 10 minutes before the class starts. Use the door code provided in your booking confirmation to enter.
  • Wash your hands when you arrive. There are CE-certified disposable face masks available if you prefer to wear one.

Train at Studio Online

  • Use your own exercise mat. We use a thick exercise mat (10-15 mm) that is at least as long as you. Alternatively, you can use several thin exercise mats or a thin exercise mat on top of a regular floor mat.
  • Use your own hand weights. We use light hand weights (0.5-1.0 kg). Alternatively, you can use cans or water bottles.
  • Use your own props. We use a Magic Circle. Alternatively, you can use Thera-Band or a belt to aid stretching.
  • Use your own soft MELT roller (MELT classes only). Alternatively, you can use another foam roller that is at least 90 cm long.
  • Bring a sturdy armless chair (Pregnancy classes only).
  • We use Zoom at Studio Online. We use a laptop or tablet for a better experience, but a modern mobile phone also works. Install and test Zoom well in advance of your class.
  • The studio opens 10 minutes before the class starts. Do not forget to charge your device before classes start, alternatively charge during class. Feel free to test Zoom before you step into Studio Online so you know that everything works fine on your end to avoid unnecessary stress for you. Log in to your class at Studio Online using the link you received in your booking confirmation email.
  • Position your device’s camera as shown below. We recommend a slight angle, ie not straight from the side or from the front, and a bit up from the ground so that you can see all four corners of the exercise mat and your head is visible when you sit up straight in the middle of your exercise mat.

Mama Pilates Live Interactive

Essential Pilates Instructors

Train Classical Pilates with professional instructors educated by Pilates Via and certified by The Pilates Standard. Classes and sessions are taught in English unless otherwise stated. For sessions, it is possible to choose one of the languages that your instructor can teach in.

Essential Pilates Studios

We train at our two fully equipped Pilates studios, Studio Odenplan and Studio Haga in Stockholm, but also at our Studio Online where you together with a professional instructor workout in interactive classes using Zoom.