Flex Offers both Classical and Contemporary Pilates classes, to suit all client levels and preferences.


Dynamic and fast-paced, Pilates’ Allegro classes allow participants to work on their own apparatus, guided through a series of exercises which target the Powerhouse (abs, glutes, thighs and back muscles). Participants develop improved balance, coordination, flexibility and muscle tone with Pilates. The spring resistance of the Allegro allows participants to challenge strength and stability in a safe environment.

Pilates Allegro Classes


Introductory Course
Level I
Level II
Multilevel (Prenatal also offered)
Mat & Allegro – Multilevel & Level II
Allegro & Combo Chair – Multilevel & Prenatal


Ab Blast (Level II)
Bums, Legs and Tums (Level II)
Fat Burn (Level II)

To ensure the safety of class participants and maintain uniform levels of instruction in class, those new to Allegro Pilates must start with Level 1 or Multilevel classes, or sign up for our Pilates Introductory Course.

Thereafter, we recommend the following guidelines for progressing your practice:

  • Attend a minimum of ten Level 1 or Multilevel classes to establish a proper Pilates foundation before progressing to Level 2 classes.
  • Attend a minimum of twenty Level 2 classes to progress your workout and build on complex choreography and endurance, before progressing to Level 3 classes (TBD)

 Unsure of which level is suitable for you? Let us know at the front desk and we will arrange for an instructor to discuss options with you.

Classical Pilates

Introduction to Pilates – Foundation

An 8-week course designed to take complete beginners through all the key concepts of Pilates, enabling practitioners to efficiently and correctly practice in a group setting. The course introduces the apparatus, training on proper usage, and key principles of Pilates including: proper activation of the abdominals, effective breathing techniques, spinal mechanics and postural awareness.  Suitable exercises will be taught in support of these introductory concepts, and individual attention will be given to each participant, to ensure they establish a proper Pilates foundation with correct technique. Offered 3 times per year.

 Level 1 – Beginner

Flow through a warmup of fundamental Allegro exercises, and learn more complex repertoire including the Stomach Massage series, Short Box series, Long Stretch series, and splits. These exercises build strength and stability, and promote increased flexibility and balance. The moderately paced flow keeps the workout moving, with enough dedicated time spent on teaching the new series. Suitable for those with a Pilates Allegro Foundation (i.e. have an understanding of The Hundred, prone series on box, basic Long Stretch series, basic mat work and various arms/legs in straps series).

 Level 2 – Intermediate

A briskly paced class, Level II workouts flow through approx 15 Fundamental and Beginner warmup exercises in the first 10-15 minutes of class. The balance of class is spent introducing intermediate exercises in the Long Box series, Short Box series, Rowing, and Long Stretch series among others. Within each class, the instructor will focus on a specific series and go deep, to thoroughly work the Powerhouse, intensify concentration, control and balance. The class flows with no break, turning the session into a sweaty, moving meditation of muscular intensity. Flowing transitions will be introduced to keep up the pace. Suitable for those with an active practice, and familiarity with exercise terminology and sequencing. Must have mastery of all Foundation and most Beginner exercises.

Multilevel – Beginner/Intermediate

Designed to suit a range of levels, Multilevel classes are open to those with basic Pilates knowledge, and more experienced practitioners.  Modifications and progressions will be given to ensure everyone works to his or her ability, enabling more advanced students to get a real workout, while beginners practice safely and correctly.

Mat & Allegro Combination – Levels I & II offered

Mix it up with a combo of mat and Allegro exercises. Students should have prior Pilates experience, as they will move between the mat and the Allegro equipment, performing challenging exercises to fast-paced choreography. This class is for those who like the core control work offered in mat class, coupled with the stabilization and strengthening found with Allegro. Be prepared to work up an internal heat.

Allegro & Combo Chair – Multilevel and Prenatal (Central Studio)

Uniquely at Flex, this combination class uses the Allegro machine for a warmup sequence and ab series, then puts you to the test on the Combo Chair. The Combo Chair is excellent for challenging balance and stability, as it provides a smaller base of support against spring resistance. Excellent for functional movement training, rehabilitation and prenatal, the Combo Chair is one of the most versatile pieces of apparatus, and can be used to both challenge and assist exercises for different populations. Flex is pleased to offer this unique, hybrid class with a limited capacity of 6 participants.

Heather Thomas Shalabi

Contemporary Pilates

BLT (Bums, Legs & Tums) Level 2 (experience required)

The perfect class to tone, strengthen and reshape your BLT, areas which can be difficult to keep strong and lifted. This class will incorporate tough exercises at a brisk pace, with essential stretches to build lean muscles without the bulk – the real benefit of Pilates-based exercises versus circuit style training.

Allegro/TRX Combo

For those who want to take their Pilates workout to a new level, this unique blend Allegro Pilates &TRX, will challenge your stamina and core strength, get your heart rate up and prevent muscle plateaus. Both TRX and Pilates focus on continual core activation: exercises are first performed on the Allegro to increase stabilization, then intensified as you perform them on the TRX. The spring tension of the Allegro forces muscles to work overtime with a healthy burn, while the TRX uses body weight and gravity to increase functional strength and endurance. Explore the versatility of the TRX as you perform classic Pilates moves with the added challenge of gravity resistance, and put your core to the ultimate test!

Tower Trios

Tower Trios

Cement your practice and see results faster with Hong Kong’s ONLY Pilates Towers (we have three), known worldwide as one of the most honest forms of equipment in use today. This vertical unit uses a variety of attachments – a roll-back bar, arm springs, leg – to form what we call the Tower of Truth, as the springs allow you to clearly see your weak spots and how you can improve immediately. Trios are an ideal way to work out in a small group and discover how you can move and feel better – sooner.

Classical Pilates

Pilates Private Assessment. Your First Step to Transformation.

Knowing where to start your Pilates fitness journey can be overwhelming .  Start with Flex’s Bespoke Pilates Assessment, the most effective way to understand the Pilates system, your body’s specific needs and appropriate class level, and efficiently plan your workout program.  The Assessment starts with a Reformer workout, during which the Instructor will observe your body’s mechanics, followed by a short spin on the Mat.  Based on his/her observations, the Instructor will finish the session on other apparatus with exercises tailored to to challenge and re-balance your body.


After the Assessment, the Instructor will design a bespoke workout plan designed to meet your fitness goals and address any key concerns you may have.  He/She will also direct you to appropriate group classes to augment your training.  Whether you plan to take private sessions or group lessons, a Private Pilates Assessment is your key entry point for achieving peak physical performance. Prepare to sweat, stretch, and learn about your body under the guidance of HK’s most experienced instructors in this valuable 60 mins session.