FSL @Home


Programmes for you to do anytime, anywhere. Designed & taught by our physiotherapists – experts in movement & strength.

Four Sides @ Home online programmes are a selection of our favourite exercises & classes. Our goals are to work with you to prevent injury, to rehabilitate & to develop & maintain strength.


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*** We are transitioning to our new Pregnancy Pilates series. Please do contact us if you are experiencing technical issues ***

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 & control to deliver you a solid, well rounded workout every time.

Designed & taught by our specialist physiotherapists. Our goal are to prevent injury, rehabilitate & to develop & maintain strength.

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


Four Sides Pregnancy Pilates Method

Our Pregnancy Pilates program is designed to strengthen & mobilise your body whilst adapting to it’s changing needs through each trimester of your pregnancy.

Written & taught by Megan, Physio, Pilates Instructor & author of “Stronger, an honest guide to healing & 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 & your baby grows, move through the trimester programmes to keep on track with your strength & 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.

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

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 & support you through this new journey. As specialist Physiotherapists & mums we know what it takes to rehabilitate during these precious times. We have broken our program down into sections so you can dip in & out as your time allows.
In our method we address:
Back & pelvic pain; rehab to resolve symptoms & enjoy pain free exercise.
Pelvic floor;  Recovering from birth injuries & weakness through to functional rehabilitation.
Abdominal stretch; Giving you the tools to rehabilitate & strengthen from home. 

Stretch & Release

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


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

Pelvic Ring Closure

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

Core Abdominals

Core Abdominals - progression of our strength training, shortening & tightening of the abdominal muscles which have been challenged during pregnancy. Click play above & 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 & 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 & strength training.