Sam Deville Pilates

Sam Deville Pilates A Pilates studio and online Pilates Members Club Next Level Online Pilates 💻💪🏼

Strong Dynamic Pilates.

The SDP method will give you more than just longer, leaner muscles and a clear head. It will elevate your strength and power to new heights, transforming both your body and mindset.

18/09/2026

If "good posture" means constantly yanking your shoulders back and squeezing your shoulder blades together, we need to talk ⬇️

Yes, it can make you look more upright for a second.

But holding that position all day means gripping through your upper back non-stop. Those muscles were never meant to work like that.

That constant tension is often exactly what feeds the ache between your shoulder blades and up into your neck.

Good posture isn't a position you hold. It's space you create.

So stop pulling everything backwards. Instead:

➡️ grow taller through the spine
➡️ expand through the rib cage
➡️ open across the chest
➡️ breathe properly

You should be able to stand tall without it feeling like a workout to stay there.

Posture built on length and breath holds itself. Posture built on gripping fatigues, then aches.

Are you a "shoulders back and down" person? đź’­

For as long as I’ve run SDP, almost everything we do has lived on a screen. The workouts, the challenges, the whole comm...
16/09/2026

For as long as I’ve run SDP, almost everything we do has lived on a screen. The workouts, the challenges, the whole community. It works, but I’ve wanted to bring it all into one room for years 💙

So I’m genuinely excited to finally say it out loud: we’re hosting the very first SDP Strength Social.

On Friday 9th October we’re taking over The Studio Space at Television Centre for a morning of strength, wellness and proper conversation 💪

A 45 minute SDP strength workout with me, a panel with four brilliant female founders, refreshments, a goody bag from some of our favourite brands, and time to actually connect with the women around you.

It doesn’t matter whether you’ve trained with me for years or you’re just finding SDP now. This is your chance to feel what we’re about in real life, away from the screen ✨

It’s completely complimentary, but spaces are genuinely limited and RSVP is required. Everything you need is at the link in my bio.

Swipe through for what to expect, who you’ll hear from, and what’s waiting for you on the day ➡️

09/09/2026

We’re here again, guys – talking about tabletop form 👀

I know I’ve covered this before, but it’s one of those tiny adjustments that can completely change where you feel the work.

Some people prefer their knees directly over their hips. Some take them slightly further away. My preference is to draw the knees around an inch in towards the body.

âť“Because that small shift can reduce the load through the hip flexors, stop the lower back from working overtime and make it easier to keep the spine supported rather than arching away from the mat.

You’re not pulling the knees all the way into your chest. It’s a very subtle adjustment – just enough to help the work land where you actually want it: in your core 🔥

As always, form is personal. But if tabletop normally goes straight into your hips or lower back, try bringing your knees one inch closer and see what changes.

Tiny tweak. Much better connection đź’™

03/09/2026

Prone work is probably my least favourite position in Pilates. It can feel awkward, uncomfortable and, for some people, painful across the p***c bone.

But when it’s set up properly, it’s brilliant for strengthening your back line and improving your posture.

The key is alignment. The tiniest change through your pelvis or spine can be the difference between feeling the right muscles working and simply pressing into the floor.

Try placing a folded cushion beneath the front of your hips. This small adjustment can help reduce pressure on the p***c bone, making prone exercises far more comfortable without taking away from the work.

Form is everything here. Small tweak, big difference.

And remember, discomfort isn’t something you need to push through. If it still hurts, come out of the position and reset.

Save this for the next time prone work makes you dread the mat đź’™

Address

2 Windy Ridge Close
London
SW195HB

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 4pm

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