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Prenatal & Seniors Pilates

BENEFITS OF PRENATAL PILATES:

Engaging in safe Reformer Pilates during pregnancy can offer immense benefits, helping you maintain strength, balance, and peace of mind. Each stretch, each movement brings you closer to welcoming your little one into the world, equipped with resilience and vitality. We not only allow our prenatal clients to participate in our group classes but we encourage it and our instructors are all trained to conduct a class that will benefit everyone!

Major benefits:

Reformer Pilates strengthens the core muscles, including the transverse abdominals, which support the growing uterus and help maintain posture. It also strengthens the pelvic floor, crucial for supporting the baby during pregnancy and labor, as well as improving postpartum recovery.

Pilates emphasizes alignment and posture, which can help pregnant women manage the changes in their center of gravity and reduce back pain.

Strengthening the core and improving posture can alleviate back pain common during pregnancy.

Prenatal Pilates incorporates breathwork, which can help pregnant women manage stress, improve oxygen flow to the baby, and prepare for labor and delivery.

Pilates can help reduce stress and promote relaxation, which are crucial for a healthy pregnancy and delivery.

Reformer Pilates is a low-impact, full-body workout that can help pregnant women maintain or improve their physical fitness, supporting their overall health and wellbeing.

By strengthening the core, pelvic floor, and improving breath control, Pilates can help prepare the body for the physical demands of labor and delivery.

Pilates can help with postpartum recovery by strengthening the core and pelvic floor, aiding in regaining physical fitness, and supporting emotional wellbeing.

Pilates & Seniors:

Don’t be afraid to try a group class!! As we age, staying active becomes increasingly important for maintaining not just health and mobility, but our independence. However, many types of exercise become more and more difficult as we age. Reformer Pilates, on the other hand, offers seniors a gentle yet effective way to exercise, focusing on controlled movements that improve strength, flexibility and balance. This low-impact form of exercise focuses on controlled movements that minimises stress on joints while still providing a challenging workout. It can improve posture, muscle tone and overall well-being, making it an ideal choice for seniors looking to enhance their quality of life through mindful movement and targeted exercise routines.

We’re here to unpack all the unique benefits Reformer Pilates provides for seniors and explain why we think it’s the best way to improve health and independence as we age.

Low-Impact Exercise

The controlled, fluid movements performed on the reformer machine allow for gentle strengthening and stretching of muscles, improving overall flexibility and range of motion. This makes it an excellent choice for seniors dealing with arthritis or recovering from injuries, as it promotes healing without exacerbating existing conditions.

Compared to high-impact exercises like running or aerobics, Reformer Pilates offers a safer alternative that reduces the risk of injury. It focuses on core stabilisation and muscle engagement through precise movements, which can enhance balance and coordination over time. The controlled workout allows seniors to progress at their own pace, adjusting resistance levels and intensity as needed.

Improved Flexibility and Balance

Maintaining flexibility and balance becomes increasingly important as we age, playing a crucial role in preventing falls and maintaining independence. Reformer Pilates offers significant benefits for seniors by focusing on movements that enhance both flexibility and balance.

Flexibility is essential for maintaining range of motion in joints and muscles, which can decrease with age and lack of activity. Reformer Pilates exercises emphasise controlled stretching and lengthening of muscles, promoting improved flexibility over time. This can lead to reduced stiffness, increased mobility and enhanced overall comfort in daily activities

Strength Building

Strong muscles support joint health by providing better stability and reducing stress on joints during daily activities. Reformer Pilates helps seniors strengthen muscles around key joints like the knees, hips and shoulders, which can improve joint mobility and reduce discomfort or pain associated with arthritis or other conditions.

By focusing on core stabilisation and muscle engagement, Reformer Pilates enhances overall strength without the need for heavy lifting or high-impact movements. This makes it accessible for seniors of varying fitness levels and physical abilities. Pilates exercises also allow for gradual progression and adaptation, ensuring safe and effective strength training over time.

Regular practice of Reformer Pilates can lead to increased muscle tone, improved posture and enhanced functional fitness, making everyday tasks easier and more comfortable. By incorporating these exercises into their routine, seniors can enjoy the benefits of stronger muscles and joints, supporting a more active and independent lifestyle.

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Becca

Becca first discovered Reformer Pilates in high school while recovering from a back injury and quickly fell in love with the low-impact yet high-reward workout. Her passion for the practice carried on through the years, ultimately inspiring her to teach.

With a professional background in Sports Medicine and Kinesiology, Becca brings a thoughtful, evidence-based approach to every class. She designs balanced, full-body workouts that leave students feeling strong, supported, and energized—always with an emphasis on moving safely and effectively.

Outside the studio, Becca enjoys staying active, exploring new ways to move, and sharing her love of fitness with others.

She’s currently on our sub list, so be sure to snag a spot in her class when she’s on the schedule!

Home Studio: Subbing Only

Jessica

Jessica has been practicing Pilates since 2013 and completed her Balanced Body teacher training before stepping into the role of instructor two years ago. She’s passionate about delivering classes that are dynamic, energizing, and never boring—her goal is for every student to leave thinking, “Wow, that was great—totally worth it!”

When she’s not teaching, Jessica loves traveling (and always knows the best Pilates spots to visit in other cities), playing guitar, and entertaining her puppy.

Jessica is currently on our sub list, so be sure to snag a spot in her class when she’s on the schedule!

Home Studio: Subbing Only

Sloan (Instructor)

Sloan has been teaching at District Pilates since July 2025 and loves bringing her strength-focused background into the studio. She designs classes that challenge students to push past their comfort zone, aiming for that satisfying “burn” that leaves muscles stronger with every session. Her approachable style makes even the toughest workouts feel rewarding.

Outside of Pilates, Sloan finds joy in giving back to her community. She volunteers at local animal shelters and loves taking dogs out on day field trips for fresh air and fun. When she’s not teaching or volunteering, you can usually find her strength training or out on a long walk. She’s currently on our sub list, so be sure to snag a spot in her class when she’s on the schedule!

Home Studio: Subbing Only

Ally

Ally began practicing Pilates in 2022 and quickly discovered how it could transform both body and mind. With her Master’s in Public Health, she brings a thoughtful perspective to movement and enjoys weaving in elements of cardio and core work to keep classes dynamic and energizing. Teaching since 2023, she loves helping students find strength and endurance while keeping the energy fun and approachable.

When she’s not in the studio, Ally can usually be found hiking, practicing yoga, or spending time outdoors. She hopes every student who comes to her class gets their heart pumping, their core firing, and a little extra confidence in what their body can do. She’s currently on our sub list, so be sure to snag a spot in her class when she’s on the schedule!

Home Studio: Subbing Only

Julie

Julie first discovered Pilates in 2018 and went on to complete Balanced Body Reformer 1 & 2 training as well as a Mat Pilates certification through Vida. She has been teaching reformer classes since Fall 2024 and also shares her love of mat Pilates at other studios.

Julie wants her students to leave class feeling challenged, stronger, and proud of themselves—walking out thinking, “That was so good for my body.”

Outside the studio, you’ll often find her running (usually training for a race or two with her family) or spending time with her Cavapoo, Maisie, who never misses a chance to spread joy wherever she goes.

Home Studio: Shaw

Camille

Camille has been practicing Pilates since 2018. A former Division I swimmer, she brings an athletic mindset to her teaching, pairing discipline with approachability. Recently, she’s been learning to golf and is always open to trying new ways to move.

In her classes, Camille strives to create a safe, welcoming space for students to explore Pilates, deepen their practice, and of course—enjoy the playlist.

Caroline

Caroline has been practicing Pilates for four years and completed teacher training with Bailey, the founder & owner of District Pilates, before beginning to teach in 2024.

Her classes are uplifting and intentional—she hopes her students leave feeling confident, energized, and ready to take on the day.

Outside the studio, Caroline enjoys yoga, running, swimming, reading, traveling, and exploring new foods.

Gabrielle

Gabrielle has been practicing Pilates since 2020 and completed her Balanced Body Reformer training before joining the District Pilates teaching team. For the past year, she has been bringing her energy and expertise to Tuesday mornings in Shaw. With a mix of strength and precision, she hopes her students leave class feeling energized, strong, and accomplished.

Outside the studio, Gabrielle enjoys cooking, hosting friends, and traveling whenever she gets the chance. She also keeps up with her own fitness by weight training two or three times a week. Her love of movement shines through in her classes, where she encourages students to push themselves while having fun along the way.

Home Studio: Shaw

Michelle

Michelle first discovered Pilates in 2018 following a running injury that shifted decades of training. Her very first reformer class was at District Pilates, and she was immediately hooked on the precision and challenge of the practice. After more than five years as a dedicated client, she took the leap to the other side of the reformer and began teaching in April 2024 after completing teacher training with Bailey, the founder & owner of District Pilates.

Michelle loves experimenting with new moves—especially the tricky ones that require extra focus on cueing--like her favorite reformer exercise, short spine massage. She hopes that students leave her class feeling a little better and having enjoyed her music playlists, which she proudly says reflect her Gen X roots.

When she’s not in the studio, Michelle works as a commercial litigator in “Big Law” and serves on the Board of Directors for the Women’s Bar Association of DC. Outside of work and Pilates, she enjoys reading, Peloton workouts, cats, feminist activism, and cheering on her favorite teams at live sporting events.

Home Studio: Petworth & Shaw | Favorite Pilates Exercise: Short Spine Massage | Playlist Go-To: Gen-X Roots

Jose

Jose first discovered Pilates in the fall of 2022 and quickly connected with the challenge and energy of the practice. After training with District Pilates owner and founder, Bailey, he began teaching and has been leading classes since 2024.

He hopes his students leave every class with a legit workout and plenty of positive vibes. Jose's teaching style is upbeat and motivating, designed to keep clients challenged while having fun.

Outside the studio, Jose enjoys hiking, going to the movies, and attending as many concerts and shows as he can.

Korrea

Korrea first found Pilates in 2022 after pregnancy, training through District Pilates with Bailey, the founder & owner, before beginning to teach a year and a half ago.

Her classes are high-energy, motivating, and always paired with great music. She hopes her students get “a lot of bang for their buck”—a strong workout, camaraderie, and the chance to vibe with the playlist while building strength and confidence.

Outside of Pilates, Korrea balances life as both a fitness enthusiast and mom. She enjoys sketching, reading, attending live music shows, watching a good TV series, dining out, and spending quality time with her toddler.

Home Studio: Petworth

Natalie

Natalie first discovered Pilates mat classes in college, but didn’t step onto a reformer until 2021—thanks to encouragement from her mother and her mother’s longtime Pilates instructor. From that very first class at District Pilates, she was hooked. With a background in ballet, Natalie is drawn to Pilates’ slow, controlled movements and loves guiding students to build strength through intention and focus. She designs her classes to deepen the mind-body connection and always offers options to modify or progress, making Pilates accessible to all. Her ultimate goal? To have you think of her later in the week—whether you’re feeling sore climbing the stairs, lifting your toddler with more ease, or catching better posture in the mirror.

Natalie currently teaches Saturday mornings in Petworth but will be taking a short maternity leave soon. At home, she and her husband share life with their two cats. Outside of Pilates, she enjoys reading classes with her book club, cooking elaborate dinners for friends, and crafting themed playlists to set the tone for her classes.

Home Studio: Petworth

Dija

Dija began practicing Pilates in 2019 and went on to earn her Mat certification through Equinox, later completing additional Balanced Body training in both Mat and Reformer. She has been teaching since 2021 and brings thoughtful attention to detail to every class.

Her goal is for students to leave with improved body awareness, better form and precision, and a deeper understanding of why quality over quantity matters. Most importantly, she wants her classes to feel fun and approachable—a space where students can step away from their busy lives and feel comfortable asking questions or giving feedback.

Outside the studio, Dija loves to travel, spend time outdoors, and explore new places.

Home Studio: Petworth & Shaw

Julia

Julia has been practicing Pilates since high school, starting with mat classes before discovering the reformer in 2017. She began teaching in March 2022 and loves leading fun, challenging classes that deliver a full-body workout.

Her goal is for students to leave feeling strong, accomplished, and ready to take on their day.

Outside of Pilates, Julia enjoys swimming and strength training.

Home Studio: Petworth & Shaw

Diana

Diana has been practicing Pilates for nearly two decades, beginning with mat classes in 2005 and adding reformer to her practice in 2012. Certified by Balanced Body in Mat and Reformer as well as comprehensively certified in classical Pilates through Vida, she has been teaching since 2021. At District Pilates, she leads Monday evening classes in Shaw and Wednesday morning classes in Petworth, creating sessions that blend strength, precision, and plenty of personality. She hopes her students leave with endorphins, laughter, and just enough of a sneaky burn to feel it the next day.

Beyond Pilates, Diana’s interests are as dynamic as her classes—she enjoys horseback riding, hiking, traveling, and what she lovingly calls “recreational eating.” She’s also devoted to her skincare routine and her cat, both of which keep her grounded. Her students know her for her sense of humor and ability to make a tough workout fly by.

Home Studio: Petworth & Shaw

Shannon

Shannon began her Pilates journey in 2018 and quickly found herself inspired to pursue teacher training through Balanced Body. She has been teaching for over five years, guiding students with compassion and expertise.

Her classes are designed to help clients build strength, flexibility, and resilience—on the reformer and beyond. She hopes her students leave feeling supported, connected, and more in tune with their bodies, with less stress and an improved sense of well-being.

When she’s not teaching, you can find Shannon paddleboarding, walking her dog, or shopping for fresh finds at the Petworth Farmers Market.

Home Studio: Petworth

Minsu

Minsu first discovered Pilates in 2016 and went on to complete her Balanced Body Reformer certification. With eight years of teaching experience, she has developed a style that is both motivating and empowering.

Her classes are designed to challenge students in the moment while building long-term strength and confidence. Her hope is that clients leave not only with a great workout but also with the belief that they are capable of doing hard things—both in Pilates and in life.

Outside the studio, Minsu enjoys running, spending time at the gym, cooking, baking, and relaxing with her dogs.

Home Studio: Shaw

Allison

Allison has been practicing Pilates since 2015 and joined the District Pilates teaching team in October 2023. She currently teaches Monday mornings and Wednesday evenings in Shaw, in addition to Mat Pilates and Yoga classes. With certifications in comprehensive classical Pilates (500-hour, Equinox) and yoga (200-hour, Mimi Rieger Yoga), she brings a thoughtful, anatomy-driven approach to her teaching. Her background in allied health, orthopedics, and sports medicine adds depth to her understanding of movement, physical therapy, and rehabilitation. As the studio manager, Allison is also a go-to resource for students who need assistance outside of class.

Beyond the studio, Allison is a marathon and ultramarathon runner, artist, and dedicated yogi who loves long walks and new challenges. She hopes her students always feel safe and supported in class, while having fun, noticing progress, and leaving a little taller than when they arrived. Her classes mix precision and lightheartedness—though she tries not to make you laugh during core work, she makes no promises.

Home Studio: Shaw | Favorite Pilates Exercise: Pull-Up on the Chair | Playlist Go-To: 80’s

Bailey

Bailey has been teaching Pilates Reformer since 2011, completing training through both Balanced Body and Peak Pilates. In 2015, she founded District Pilates with the vision of building an inclusive, welcoming community where clients of all levels could experience the benefits of Pilates.

Her teaching style is innovative, fast-paced, and prop-friendly—she loves packing as much as possible into every minute of class while tailoring each exercise to the individual. In Bailey’s classes, expect to work hard, gain confidence, and leave feeling stronger and more connected to your body.

Bailey strongly believes Pilates is for every body—regardless of age, gender, or body type—and she strives to make her studios a space where everyone feels supported. The creative, vibrant decor reflects both her vision and the spirit of the DC community, making District Pilates a place where movement and connection thrive.

Home Studio: Petworth & Shaw