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Strength training builds power, while Pilates brings a different dimension to your movement. Private sessions in Rustington, a short drive from Littlehampton, East Preston, Angmering, Ferring, Arundel and Worthing.
About this session. Through personalised Reformer and Cadillac Pilates sessions in Rustington, we focus on deep core strength, mobility, stability, posture and controlled movement, helping you move more efficiently and supporting your performance both inside and outside the gym.
At Sépilates, every session is tailored to your individual needs and goals, whether you are looking to complement your workouts, address muscular imbalances or simply move and feel better. You do not book separate Reformer, Cadillac or Mat classes: your private session can use all three, depending on your needs and goals. Your first session is £30.
Most people who train come with one of these on their mind.
Each session focuses on core stability, mobility, balance and body control, tailored to your own goals.
The Reformer springs add resistance, so it works your muscles without the pounding.
It is private, with no class to keep up with. You need no experience. Start with a £30 first session.
Every exercise is adapted to what your body can do today, with guidance from your GP or physiotherapist where needed.
Three things a Pilates session gives you that a gym session usually does not.
The Reformer springs add resistance or support, so the same exercise can be made easier or harder. It is low impact, and a session can be as demanding as you want it to be.
Slow, controlled work on the Cadillac and the Reformer, with the focus on core stability, mobility, balance and how well you control your movement.
Tell Sepideh what you do at the gym and how you feel that day, and she plans your session around it. No class to keep up with, and women and men are equally welcome.
They train different things, so one does not have to replace the other. Pilates is a partner to your gym training, not a replacement for it.
Free weights and machines load the big muscle groups, such as the chest, shoulders, thighs and buttocks.
Slow, spring-based work puts more focus on the deep core, hips and shoulders, and on how well you control your movement.
Pilates suits anyone who trains, women and men. Sessions are private and planned around your goals and how you feel that day.
In part, yes. Joseph Pilates, who created the method, shaped his thinking working with injured soldiers during the First World War.
What the studies show, in plain words.
In short, Pilates is a partner to lifting, not a replacement for it.
The Cadillac is a padded table inside a frame, with springs, bars and hanging straps. Sépilates has one, so Tower style spring work is part of the sessions.
Pilates is not medical treatment, but once your GP or physio is happy for you to exercise, a session can focus on these.
Once your GP or physio has checked it, Sepideh adapts every exercise to what your knee can do today.
The NHS lists Pilates among activities that may help ease back pain. Read more about Pilates for back pain and injury recovery.
Slow spring work strengthens the muscles that steady the shoulder blade, adapted to what your shoulders can do today.
See your GP if knee pain does not improve within a few weeks, and call NHS 111 if you cannot move the knee or put weight on it, or it locks or gives way. Depending on your area, you may be able to self-refer to NHS physiotherapy without seeing a GP.
Yes. Duet 2:1 is a private session for two, with the same personal attention as a private session.
Book a £30 first session and tell Sepideh what you do each week. She will plan around it.
Speak to your GP first if you have not exercised for some time or have a medical condition, as the NHS advises.
Sepideh has over 10 years of experience teaching classical and contemporary Pilates.
Sépilates is a private studio in a residential home in Rustington, West Sussex, and a short drive from Littlehampton, East Preston, Angmering, Ferring, Arundel and Worthing.
Approximate drive from the centre of each town to Rustington village, without traffic, from OpenStreetMap routing. Angmering station is signed for Rustington and East Preston. Free off-road parking is on the driveway, and your full arrival details are sent when you book.
Every session is 50 minutes.
Class Packs and Memberships make regular sessions simple. See every price and book.
Pinto et al., Heliyon, 2022: Is pilates better than other exercises at increasing muscle strength?; Dos Santos et al., Journal of Bodywork and Movement Therapies, 2017: Reformer pilot study; Moon et al., Journal of Exercise Rehabilitation, 2015: deep and superficial abdominal muscle activity; Yamato et al., Cochrane Database of Systematic Reviews, 2015: Pilates for low back pain; Oliveira et al., International Journal of Rheumatic Diseases, 2025: Pilates for knee osteoarthritis; Pilates Method Alliance: History of Pilates; NHS: physical activity guidelines for adults aged 19 to 64; NHS: knee pain; NHS: back pain. Checked on 11 November 2026. Most Pilates trials are small and the certainty of the evidence is low, as the authors themselves say. This page is general information, not medical advice, and does not replace advice from your GP or physiotherapist.
Gym training usually loads the big muscle groups, such as the thighs, buttocks, chest and back, with weights and machines. Pilates on the Reformer and the Cadillac asks for core stability, mobility, balance and body control, with springs that support you or add resistance. Pilates is a partner to your gym training, not a replacement for it.
A 2022 systematic review of 11 randomised trials found no significant difference between Pilates and other exercise for strength, balance or flexibility, and rated the evidence very low to low certainty. A 2017 pilot trial found that 12 Reformer sessions increased lumbar extensor and scapular stabiliser strength in healthy young women. So Pilates builds strength and control about as well as other exercise, but the research does not show it beats lifting.
In part. The Pilates Method Alliance says Joseph Pilates shaped his thinking working with injured soldiers in the First World War, and that he invented an apparatus that could address injury and dysfunction as well as condition the body. His prototype eventually became the Universal Reformer.
A Pilates session works the whole body, with the focus on the core, hips and shoulders and on how well you control your movement. In a 2015 ultrasound study, experienced Pilates instructors had thicker transversus abdominis muscles, a deep abdominal muscle, than resistance exercise instructors and controls. Gym training often focuses on the big muscle groups.
Pilates is not medical treatment. The research on Pilates and the knee is mostly in people with knee osteoarthritis, where a 2025 review found it reduced pain compared with no intervention. The NHS advises seeing your GP if knee pain does not improve within a few weeks. Once you have been checked, Sepideh adapts every exercise to what your knee can do today.
A Cochrane review of 10 trials found Pilates reduced pain and disability compared with minimal intervention, though it was unclear whether it is better than other exercise. The NHS says activities like walking, swimming, yoga and pilates may also help ease back pain. Sepideh adapts every exercise to what your body can do today, with guidance from your GP or physiotherapist where needed.
Yes. Pilates suits anyone who trains, whatever your gender, age or experience. Sessions are private, planned around your goals and how you feel that day, and the NHS lists Pilates as a muscle strengthening activity for adults.
Yes. The studio is a private home studio in Rustington, with free off-road parking on the driveway. The approximate drive is 5 minutes from Littlehampton, East Preston and Angmering, 9 from Ferring, 11 from Arundel and 15 from Worthing, so a session fits easily around a training day.
The Cadillac is a padded table inside a frame, with springs, bars and hanging straps, and Sépilates has one, so Tower style spring work is part of the sessions. Gym-goers can use it for assisted stretching and strength work, with the springs supporting you or adding resistance. It is combined with the Reformer and the Mat, chosen for your body and goals.
Yes. Duet 2:1 is a private session for two at £35 each. Each of you gets personal attention from Sepideh, and you do not need to be at the same level.
A Private 1:1 session is £55 for 50 minutes, a Duet 2:1 is £35 each, and your first session is £30 if you are a first-time client.
The NHS says to speak to your GP first if you have not exercised for some time or have a medical condition. Every exercise is adapted to what your body can do today, with guidance from your GP or physiotherapist where needed.
Wear comfortable clothes you can move in. Sessions are barefoot or in grip socks, and grip socks are available to buy at the studio.
See every free time in the live timetable and book in two taps.
Questions? Email [email protected]
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