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


Dynamic and fast-paced, Pilates’ Allegro Reformer classes allow participants to work on their own apparatus, guided through a series of exercises which target the muscle groups known as the “Powerhouse” (this includes the 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 their strength and stability in a safe and supportive environment.

About Pilates at Flex Studio

Pilates is a low-impact exercise that aims to strengthen the muscles while improving posture and flexibility. For a long time, it’s had a reputation as the preferred exercise of models and celebrities because it predominantly targets the core. Expect slow and precise movements coupled with breath control. A strong core brought about by either contemporary or Classical Pilates will simultaneously improve your range of motion.


On the lookout for the perfect Pilates studio in Southside or Central Hong Kong? We take pride in our bespoke approach to creating and facilitating effective Pilates classes for clients with varying experience and ability. Our international team of professional trainers are there to guide you through every step of your journey.


The search for the most suitable Pilates studio in HK for your body ends here. When you join, you will be offered a private assessment to understand which areas to target and how to train you in a way that supports your personal needs. The result? A tailored exercise programme for your body.

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 55 mins session. 

Classical Pilates

Available at both Central and One Island South locations

Classical Pilates

Pilates Private Training

Put your body in the hands of a real fitness guru and watch transformation unfold in the way you move, look and FEEL about your body. A private Pilates session in our Classical Pilates studio will change and improve your approach to movement for life. In each session, our experienced, fully certified instructors will assess, challenge and move your body to a performance level you didn’t realise was your true capacity. Using Classical apparatus, following Joseph Pilates’ original system of Contrology, each bespoke session will push you to your peak physical potential. Personal Pilates also leapfrogs improved posture goals, post natal recovery and rehabilitation.


Suitable for all levels. Private Assessment, plus minimum 10 Private Pilates training sessions recommended.

Classical Pilates

Pilates Trios

Three-in-a-class group sessions on Classical Pilates equipment. Work your abs harder on the Spine Corrector, challenge your strength, balance and stability on the Wunda Chair or Tower, and learn NEW exercises on the classic Reformer – Pilates Trios are a fantastic way to use more equipment in a semi-private setting. Dynamic and fluid like an Allegro class, with more personal correction from the instructor.

Reformer Quartet Group Classes

Quartets (four per class) offer personalised attention in small group settings, which teach the Pilates method according to Classical Pilates sequencing on the Reformer. Whether you’ve been attending our dynamic Allegro classes, or actively participate in Trios or Privates, these Quartets are for YOU! Fully immerse yourself in a Reformer FLOW, to both refine your current practice and properly learn  Classical sequencing.  Experience amazing physical benefits and insights, as well as sharp mental focus, in these targeted sessions. Learn the Classical sequence to master your body and mind.

Available in Beginner, Intermediate I, Intermediate I/II and Intermediate II levels. 


Classical Pilates Mat Flow

A total body tone-up, fabulous for beginners and a great alignment-reminder for more experienced practitioners. Following the Classical sequence of Mat exercises, this class focuses on the essential principles of Pilates work, targeting the Powerhouse (abs, glutes, thighs). Mat work helps to develop improved posture and core control, which in turn allows practitioners to move effectively and efficiently. You’ll be surprised at how hard it is working with only a mat, but you’ll be delighted with the results!

Pre/Post Natal Pilates Trios

Look after your body, mind and baby from the 1st to the 4th trimester with our Pre Natal Pilates Trios class. After, start your postpartum recovery in an informative, inspiring and personalised Post Natal Pilates Trios class. The classes will be headed by Flex’s senior Pilates instructor Nicole Serje.

Pilates Allegro Classes


Available at Flex Studio One Island South only

Pilates Allegro

Introduction to Pilates – Foundation

A 6-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.

Pilates Allegro

Allegro 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).

Pilates Allegro

Allegro 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.

Allegro 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.

Allegro Strengthen & Stretch

Our bodies need TLC to balance intensity. Treat your body to this incredible class which focuses on opening all the joints of the body, muscle release and isometric holds. A massage and workout all at once, class sequences will focus on hip, shoulder and spine mobilization. Class starts with a warm-up to wake up the core, mobilize the spine, open the chest, and lengthen the waist. This class gives you all the stretches and mobilization you never have time for, without sacrificing your core workout. Perfect when coupled with our high-intensity classes.

Suitable for Beginners.

Your favorite Allegro classes continue with a fresh twist….

Pilates Allegro

BLT (Bums, Legs & Tums) Pilates Allegro

The perfect class to tone, strengthen and reshape your BLT, areas which can be difficult to keep strong and lifted. This class will incorporate targeted exercises at a brisk pace, with essential stretches, to build lean muscles without the bulk. Feel and see the results of Pilates exercises, which tone intrinsic and global muscles through both isometric and callisthenic based movements. Reap the benefits of your hard work FAST with this amazing class.
Multilevel. Class will be adapted to suit participants’ levels.

Ab Blast Pilates Allegro

We know, we know – no matter what you do, it’s SO HARD to get that flat belly and sculpted waistline. Most popular workouts incorporate some abs, but not enough to really alter your physique. This class is a game changer. You will be pushed to your limits as you sculpt abs, whittle in your waist, and develop core oblique strength for better sports and everyday performance. The perfect top-up to your workout regime.

Multilevel. Class will be adapted to suit participants’ levels.

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