Core Restore

Core Restore Integrated movement with core synergy can help alleviate joint aches and pains.

Core Restore offers a holistic approach using low pressure fitness to help you restore your core, re align your body, correct your posture and improve your breathing.

The Wall Chair SitWall sits are a powerful isometric exercise that builds lower-body endurance, supports joint stability...
02/09/2026

The Wall Chair Sit

Wall sits are a powerful isometric exercise that builds lower-body endurance, supports joint stability, and helps lower blood pressure.

Key Benefits:

* Lowers Blood Pressure:

Isometric holds like wall sits are proven by research to be exceptionally effective at reducing resting blood pressure
and improving vascular health.

* Strengthens Quads:

They place the quadriceps (front of the thighs) under constant tension to build serious muscular endurance.

* Joint-Friendly Support:

Because your legs stay in a fixed position, they place less shearing force on the knees compared to dynamic squats, making them great for supporting knee health.

* Engages the Entire Lower Body & Core:

They activate your glutes, hamstrings, calves, and core stabilizers to hold a rigid, upright posture.

* No Equipment Needed:

You can perform them anywhere with just a flat wall.

We love this exercise at our studio! Come along and try a class with us.

Contact Hayley on WhatsApp: 061 612 8370 or Denise 061 922 7037

28/08/2026

Advanced Scissors

The purpose of this exercise from the Classical Repertoire is to mobilise the hips, stabilise the core & strengthen the re**us abdominus as well as the glutes 👍
Don’t panic there are beginners & intermediate levels too so something for everyone.

If you keen to explore Pilates contact Hayley on WhatsApp: 061 612 8370 or Denise 061 922 7037

An opportunity has become available to rent space at our beautiful Pilates studio on the weekend. It accommodates 8 clie...
27/08/2026

An opportunity has become available to rent space at our beautiful Pilates studio on the weekend. It accommodates 8 clients and there is ample on site parking. The space itself looks out onto stunning gardens and would lend itself to yoga breathwork or meditation sessions. If you are interested please Whatsapp Denise on: 061 922 7037 for more information.

Why you need an Assessment before starting PilatesThis initial evaluation serves as a foundation for your journey into t...
20/08/2026

Why you need an Assessment before starting Pilates

This initial evaluation serves as a foundation for your journey into the discipline of Pilates. Pilates is unique in that it emphasizes not only physical strength but also a deep awareness of posture, alignment, breath control, and functional movements, which we refer to as foundational exercises. These foundational exercises are designed to enhance your overall body awareness and movement efficiency, making it essential to understand your starting point. It will also make your experience of Pilates more enjoyable 🤗

During the assessment, we will observe your body movement taking note of any asymmetries and restrictions in your range of motion. This professional insight is invaluable, as it can highlight potential problem areas that you may not have noticed. For instance, you might have a tendency to favor one side of your body, leading to muscle imbalances that could hinder your progress in Pilates and other physical activities. This leads into a functional movement assessment where the instructor will look at the movement of your pelvis, shoulder girdle, and spine to determine any other restrictions and dysfunctional movement patterns.

Once these potential issues are identified, we can provide you with tailored recommendations on how to address them within your Pilates program and practice. This personalized approach ensures that you are not only working on building strength and flexibility but also correcting any underlying issues that might impede your progress. By focusing on alignment and functional movement from the outset, you can cultivate a more effective and safer Pilates practice.

Call us for more information on WhatsApp Hayley: 061 612 8370

PilatesPilates is not a trend or an aesthetic — it's a recalibration.A method that restores communication between your b...
26/07/2026

Pilates

Pilates is not a trend or an aesthetic — it's a recalibration.

A method that restores communication between your breath, spine, and nervous system. When the body learns to move with precision, the mind follows with calm.

Modern life shortens the hips, collapses posture, and teaches us to breathe shallowly. Over time, this tension shows up as fatigue, anxiety, and aches we're told to "accept."

Pilates interrupts that cycle. It lengthens where we're compressed, strengthens what's been neglected, and reintroduces ease into everyday movement.

Through controlled, intentional work, circulation improves, fascia softens, and breath deepens. The result isn't just strength — it's clarity. You move through the day more upright, more present, and more resilient to stress.

Pilates is a quiet commitment to longevity. A practice that supports your body now while protecting it for decades to come.

When you return to it consistently, you're choosing grace over force — and building a version of yourself that feels steady,capable and at home in your body.

Contact Hayley on: 061 612 8370 for more information

02/07/2026

The Pilates Roll Like a Ball is a classic mat exercise that builds deep core strength, improves balance, and gives your spine a gentle massage. It teaches you how to keep your back in a perfect "C-curve" (like a wheel) while moving with control.

Core Strength: You must use your deep tummy muscles to rock back and forth without falling.

Spinal Health: The rolling motion massages your back. This helps bring fresh blood to your muscles and joints.

Better Balance: Sitting on your "sit bones" and balancing with your feet in the air trains your body to find its center.

Body Awareness: It teaches you to control your movement using your "powerhouse" (core) instead of throwing your arms or legs to get momentum.

Think of your spine like a wheel. If the wheel is round, it rolls smoothly. If it has flat spots (like a tight back), it gets stuck. This move helps make your back round so it can roll smoothly.

PS It is also a lot of fun & feels good! Contact us on WhatsApp for more info ℹ️ Hayley: 061 612 8370 or Denise: 061 922 7037

A little peek 🫣 at our studio where we pay attention to all our clients & cater for general Pilates both group & private...
23/06/2026

A little peek 🫣 at our studio where we pay attention to all our clients & cater for general Pilates both group & private classes. We also offer pre & post natal too! Contact us on : 061 612 8370

STUDIO OR GYM FOR PILATESPilates in a studio is generally better for beginners, rehabilitation, or a deep focus on techn...
23/06/2026

STUDIO OR GYM FOR PILATES

Pilates in a studio is generally better for beginners, rehabilitation, or a deep focus on technique. Gym Pilates is ideal for those who want a budget-friendly addition to their main workouts, or prefer high-energy, fast-paced group settings.

The best choice depends entirely on your fitness goals, budget, and learning style:

Pilates Studio

Personalized Attention: Studios focus exclusively on Pilates. Class sizes are usually much smaller, allowing instructors to closely monitor your form and make precise physical adjustments.

Mind-Body Focus: Studios are intentionally designed to be tranquil, quiet spaces that promote breathwork, concentration, and deep core stability.

Gym Pilates

Cost-Effective: Often included in your base monthly membership or available for a small add-on fee, making it an affordable route.

Drawbacks: Classes can be large and crowded, making it difficult for the instructor to give you personalized attention. Furthermore, many gym instructors may not have the extensive, multi-hundred-hour training or experience required for the discipline of teaching Pilates.

If you want to explore studio based Pilates contact us on WhatsApp Hayley 061 612 8370 or Denise 061 922 7037

Check out our website www.core-restore.co.za

Is Stretching Good For Sciatica?Only GENTLE targeted stretches are effective; aggressive stretching of an inflamed nerve...
22/05/2026

Is Stretching Good For Sciatica?

Only GENTLE targeted stretches are effective; aggressive stretching of an inflamed nerve can make the pain worse. Stretches relieve sciatica by loosening tight muscles (like the piriformis) that compress the sciatic nerve, reducing inflammation, and promoting healing blood.

When to Stretch (and When Not To)

Do: Use gentle movements like "nerve glides" (flossing) or seated spinal twists to gently mobilize the nerve.

Don't: Force heavy hamstring stretches or push through sharp, worsening pain. If a stretch reproduces or spikes your symptoms, stop immediately.

At Core Restore we offer back rehabilitation classes & can help guide you through exercises that will relieve sciatic pain not irritate it.

Call Hayley on: 061 612 8370

13/05/2026

PILATES WARNING! Not all studios are the same.

We are proud to say that we run classical Pilates all instructors are certified with experience of injuries and covered by public liability insurance and first aid trained.

The rapid growth of the Pilates industry has led to a "wild west" of Pilates studios, with experts warning that a lack of regulation is resulting in a rise in injuries and poor instruction.

Here is what you need to know to avoid "cowboy" Pilates instructors and ensure a safe, effective workout:

RED FLAGS: The "Cowboy" Instructor

* Weekend Certifications: "Cowboy" trainers often obtain certifications over a single weekend, rather than the hundreds of hours required for proper training.
* Focus on Aesthetics Over Safety: Inexperienced trainers may focus more on "Instagram-worthy" moves or high-intensity music-driven classes than proper form.
* No Personalization: They fail to provide modifications, ignoring clients' injuries or body limitations.
* Ignoring Proper Method: They may neglect the foundational principles of Pilates, leading to body imbalances or injury.

HOW TO PROTECT YOURSELF:

* Ask About Certification: Inquire if the instructor has a comprehensive certification (covering mat and equipment) from a reputable school.
* Check Experience Levels: Ensure the trainer has sufficient, long-term training experience.
* Prioritize Classical Foundations: Look for studios that focus on traditional Pilates methods, which emphasize precision and control.
* Observe Class Size: Smaller classes generally allow for better supervision and safety.

WHY IT MATTERS:

Because Pilates is not legally regulated, anyone can call themselves an instructor. The "cowboy" instructors often teach high-volume classes using exercises without understanding how to safely guide clients, causing many to suffer from strain or injury.

At Core Restore you can rest assured that we tick ALL the boxes in delivering safe Pilates. We have been running for 12 years and all the instructors are highly qualified with years of experience going far beyond teaching Pilates. We understand injuries & movement for fascia release as well as Somatics. Class sizes are small no more than 8 clients and we focus on the traditional classical Pilates.

Call us for more information on: 061 612 8370 or 061 922 7037
Check out our website: www.core-restore.co.za

Address

17 Raats Drive
Cape Town
7441

Opening Hours

Monday 07:00 - 19:00
Tuesday 08:00 - 19:30
Wednesday 07:00 - 19:00
Thursday 08:00 - 18:15
Friday 08:00 - 17:00
Saturday 08:00 - 15:00

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