Fours sides @ home

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Four Sides @ Home

Programmes for you to do any time any where, designed and taught by our physiotherapists – experts in movement and strength

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***We are busy putting the finishing touches on our Pregnancy Pilates series. Any current and new subscriptions will be transferred to these new videos as soon as they are ready ***

Four Sides @ Home online programmes are a selection of our favourite exercises and classes taught by us that you can do where ever you are. As physiotherapists our goal is to work with you to prevent injury, to rehabilitate and develop and maintain strength. We have tailored each session to help you move, feel and live stronger.

Four Sides Pilates Method

A selection of our favourite exercises that we do here at Four Sides London sequenced into classes that you can do anytime, anywhere. 

Our classes work on strength, posture, flexibility and control to deliver you a solid, well rounded work out every time.

Designed and taught by our specialist physiotherapists, our goal is to prevent injury, rehabilitate and to develop and maintain strength. We have tailored each session to help you move, feel and live stronger.

“A great full body workout! I feel stronger and my posture has improved already. I found myself smiling back at Megan. Her enthusiasm and energy are infectious and translate through the screen!” Issy and Ruth

*24 HOUR OR 1 MONTH ACCESS UNLOCKS ALL FOUR PILATES METHOD VIDEOS *

 

24 HOURS ACCESS FOR £4.99
1 MONTH ACCESS FOR £24.99

Method 1

A progression of posture, strength and stability challenges.
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Method 2

A blend of strength and mobility with some pelvic stability and balance challenges.
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All Levels 1

Activation, strength and control.
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Strength and Conditioning 45

Strength, power and agility.
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Pilates Circuits for Strength

Pelvic stability, endurance and strength.
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Four Sides Pregnancy Pilates Method

Our Pregnancy Pilates program is designed to strengthen and mobilise your body whilst adapting to it’s changing needs through each trimester of your pregnancy. Written and taught by Megan, Physio, Pilates Instructor and author of “Stronger, an honest guide to healing and rebuilding after pregnancy and birth”, you are in safe, expert hands.

In each trimester you will have 4 videos to select from that suit what your body needs over these weeks. As your body changes and your baby grows, move through the trimester programmes to keep on track with your strength and mobility that is attuned to your changing needs.

Click on trimester 1, 2 or 3 below to access the video workouts that suit your stage of pregnancy.

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Exercise through pregnancy is not only safe but recommended to keep you healthy in body and mind.
We also pass the benefits of exercise onto our babies in utero!

Trimester 1

In Trimester ONE we focus on the Pilates principles. Whether you are new to Pilates or a seasoned pro, workouts now can feel very different to before and we want to ensure you start off in the best way. We lay down the foundations for strength and posture that will serve you well through your whole pregnancy.
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Trimester 2

Trimester TWO is all about maintaining your strength, flexibility, balance and mobility as we start to see your body change and your baby grow. The second trimester is often when mothers start to experience back and pelvic pain. So as well as working on strength we will address this with physiotherapy techniques to prevent and alleviate discomfort.
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Trimester 3

Join us in Trimester THREE where we consolidate on all your Pilates moves, keep you feeling strong and flexible right up until the day you meet your baby. We will keep you moving and focus on your foundation strength, the centre of your body – the bit that’s challenged the most by pregnancy and birth!
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Four Sides Post Natal Pilates Method

Our complete physio led pilates rehabilitation that will take you from day one post birth through to full strength. We will guide you through the post natal Pilates method we have used in our own recovery and support you through this new journey. As specialist Physiotherapists and mums we know what it takes to rehabilitate during these precious weeks. We have broken our program down into 4 shorter sections so you can dip in and out as your time allows. In our method we address: Back/pelvic pain; rehabilitation and modifications to resolve symptoms and enjoy pain free exercise. Pelvic floor;  Recovering from birth injuries and weakness through to functional rehabilitation. Abdominal stretch; Giving you the tools to rehabilitate and strengthen from home. 
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Stretch and Release

Stretch and Release – To mobilise the body from head to toe. We target areas tensioned by pregnancy and in your new role as a mum. This is safe to start from as soon as your baby is born.

Activation

Activation – The essentials to find and recruit your deep core and pelvic floor. Take time to isolate the muscles challenged by pregnancy and birth as we guide you through your rehab.

Pelvic Ring Closure

Pelvic Ring Closure – We challenge your pelvic stability and strength to prevent or relieve pain and dysfunction of the core and pelvic floor. Click play above and navigate to 43m 40s to start from this section.

Core Abdominals

Core Abdominals – A progression of our strength training, shortening and tightening of the abdominal muscles which have been challenged during pregnancy. Click play above and navigate to 61m 25s to start from this section.

Four Sides Fundamentals

 

A collection of short videos showcasing exercises fundamental to our Four Sides method and which form the basis for all our rehabilitation programmes.

These free videos are ideal to ensure correct execution of the exercises prior to starting one of our online programmes, or to use as part of your Four Sides rehabilitation and strength training.

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Ab Activation

A progressive Pilates ab series targeting your deep and superficial abdominal muscles.

Pelvic Floor

Pelvic floor, what is it and why is it so important!

Pilates Set Up

The importance of Pilates set up in generating pelvic stabilty.

Hip Circuit

A series of hip exercises that challenge the muscular endurance in all three planes of movement.

Knee Circuit

A series of knee exercises that improve knee and lower limb stability.