RedGlow Foundation – Level 1
Your way into Reformer Pilates: RedGlow Foundation is our Level 1 class for everyone stepping onto the Reformer for the first time – 50 minutes of fundamentals, clean technique and body awareness, in a group of no more than eight women.
Who is RedGlow Foundation for?
For you, if you have never trained on a Reformer. For you, if you are coming back after a longer break. And for you, if you know mat Pilates but the machine is new to you – the Reformer works with springs instead of weights, and that feels different from what most people expect.
You don’t need previous experience. Or any particular level of fitness. What you bring is enough: we build on it.
If you are unsure whether you are in the right level – start here. Foundation is the class where everything begins, and nobody is too fit or too unfit for it.
How a class runs
You arrive a few minutes early, put on your grip socks and pick a Reformer. Together with your trainer you set the footbar, spring tension and headrest – it takes a minute and makes the difference between “this sort of works” and “this fits”.
Then: a calm arrival, breathing, activation of the deep abdominal and back muscles. From there we guide you through the basic exercises – footwork, work on the footbar, arm pulls on the straps, leg work, core stability. Every exercise is demonstrated, explained and, where needed, adapted for you.
Because there are no more than eight participants in the room, your trainer comes to you during every exercise. She corrects a hand position, moves a heel two centimetres, takes out a spring – small things that decide whether you are working the right muscle.
At the end we stretch what has just been working, and you come down. Fifty minutes, and you leave the room taller than you came in.
What you get out of it
- Clean technique from day one. What you learn here carries you through every higher level.
- A stronger core. Deep abdominal and back muscles, the ones that hold you upright at your desk.
- Better posture and body awareness. You start to feel where your shoulders are – and where they should be.
- Joint-friendly intensity. Spring resistance is challenging, but never jerky. Your knees and your back will thank you.
Red light and near-infrared – from the very first class
Every Reformer at our studio has its own panel with red light and near-infrared. It is not an add-on and costs nothing extra – it runs while you train.
Visible red light works mainly in the upper layers of the skin, near-infrared penetrates deeper into muscle and connective tissue. Together they can support circulation, tissue metabolism and recovery after training. Especially at the beginning, when your body is processing new stimuli, it is pleasantly noticeable.
To be honest: light alone doesn’t burn fat. You do the work on the Reformer – the panel makes sure your body has good conditions while you do.
What to bring
Comfortable sportswear you like moving in, and non-slip socks – so-called grip socks. You need them for hygiene and for a safe stand on the machine; if you don’t have any, you can buy a pair at the studio. Mats, bands and towels are provided.
What comes next
Once the basic exercises feel familiar and you no longer have to think about where your feet go, RedGlow Power – Level 2 is your next step. Your trainer will tell you honestly when she thinks you are ready. And there is nothing wrong with continuing Foundation permanently: clean basics are not a beginner’s topic.
Frequently asked questions about RedGlow Foundation
I’m not sporty at all. Is this still for me?
Yes. Foundation is built for exactly that. The spring resistance can be adjusted for every exercise – you train at your level, not your neighbour’s.
How many women are in the class?
A maximum of eight. That is why every participant gets individual corrections, and why our classes often fill up quickly – book a few days in advance.
Is the class really women only?
Yes, all regular classes are women only. The only exception is RedGlow Duo, our Sunday class format for couples.
Do you teach in English?
Yes. Let us know before class and your trainer will guide you in English – many of our members are international.
I have back problems. Can I join?
Many participants come for exactly that reason. Tell your trainer before class and she will adapt exercises and spring tension. If you are under medical treatment, please clear the training with your doctor first. More on our page Reformer Pilates for back pain.
What does a class cost?
You can book single classes or save with a 5, 10 or 20 class card. All cards are valid for every class format. A single class is 19 €, the 5-class card 89 €. Current prices are in the timetable.