Do Pilates

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Do Pilates “In 10 sessions, you will FEEL the difference. In 20, you will SEE the difference. And in 30, you'll have a whole new body."

I still remember how frustrating Pilates felt when I first started. 🥲Over time, I learned that I didn’t need to force my...
22/10/2026

I still remember how frustrating Pilates felt when I first started. 🥲

Over time, I learned that I didn’t need to force my way through every exercise. I needed to break things down, understand the movement, and build up gradually.

That experience shaped the way I teach today. ❤️ I break down movement into simpler, understandable exercises, focusing on correct technique and what you should be feeling.

DM me “LETSGO” to try my free Pilates Starter Method.

You don’t need to be strong, flexible or coordinated before you start Pilates. You’re allowed to be a beginner. You’re allowed to struggle. And you’re absolutely allowed to take your time.

16/10/2026

Follow along or save this for later.. 🔖

When you’ve been sitting for most of the day, your body might not feel ready to jump straight into the movements you love. And if you’ve had a back injury, getting back to dancing can feel even more daunting.

Start by rebuilding your tolerance to movement, gradually introducing strength and mobility work that suits your needs.

Take small movement breaks during your workday. Do a gentle mobility session like this 👆before your dance class.

Wishing you a safe and speedy return to the movements you enjoy!

15/10/2026

Part 2. Do this along with Part 1 to build strong knees and mobile hips.

Keep dancing!

14/10/2026

Knee pain made you stop dancing? That’s no good!

Let’s work on getting you back to doing what you love. 💃

Our knees are bony things with stretchy bits that help them move. So if we want to support them, we need to work on strengthening the things around them.

These exercises focus on exactly that.

And, reminder! Consistency doesn’t have to mean a full workout every day.

Try this:

✨ Set a daily alarm as a 5min movement reminder.
✨ Attach your exercises to something you already do, like brushing your teeth or making coffee.
✨ Start with just 3-5 minutes. Small sessions count!
✨ Keep a list of exercises somewhere visible so you don’t forget about them.

The first goal is to make movement a regular part of your routine.

Let’s go!

13/10/2026

Your back pain didn’t come from moving..

It came from not moving enough.

8 hours sitting at a desk. Then straight into dance class. Sound familiar? 👀💃

Here are 3 exercises you can do entirely standing. No mat, no lying down, no need to change into workout clothes.

Try them while you’re taking a break from your desk. Wait, you do take breaks away from your desk, right? ⏰ Get one of those cute alarm clocks that screams and runs off your desk, forcing you to chase it down to switch it off.

You can also do this while you’re waiting to start your dance class. Unless you’re one of those peeps who loses track of time and is always rushing into class at the last minute. That alarm clock is sounding really useful right now..

A little movement can go a long way. Just remember to work within a comfortable range and don’t push through pain.

Save this!

New here? 👋 Hello! I’m Bonita, a Pilates & mobility instructor, helping you build strength, move better and get back to doing what you love.

06/10/2026

Only 3 minutes? Let’s get moving! ✨

New 3min Mobility session is up on my profile! 💾 Save it for your next movement break.

New here? Hi! 👋 I’m Bonita, and I’d love to help you build strength, move better, and surprise yourself with what your body can do!

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Centurion

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+27827147467

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