JW DancePilates offers customized Private Pilates sessions, together with group Pilates Mat, ball, form roller, and other related exercise equipment classes in a combination of understanding of movement, anatomy and proper alignment, we a lead clients to reach their physical goal of self awareness and deal with their own physical condition/problems to have a healthier pain free life. In order to assist our clients and students to obtain their individual goals, we study their body and life style and give reference consultation to their whole exercise plans.

IMG1JW DancePilates also offer specific dance and Pilates combined programs to teens and children­­­, for prevent injury, improve dance technique, increase understanding of movement principles and prepare dancers for the demands of their physical training and maintain proper dance form.

We are proud to have our dance troupe to perform our own production fusion dances in art festival and service community. We offered an opportunity for a diverse group of dancers to work together on a wide variety of projects. Our dance troupe welcome dancers who can blend together of the different technique with energy, theatrical expression, and musical sensation to join us.


Pilates Reformer is the central piece of Pilates equipment is also commonly used tool for exercises by both men and women, young and old.

The Pilates Reformer should ideally have the following characteristics:

  • strong wood, aluminum, steel or composite frame
  • sliding platform with mat
  • soft rollers
  • elastic cords
  • pulleys
  • ropes
  • headrest
  • straps
  • foam pads
  • padded cushion
  • non-slip frame caps
  • foot bar
  • wheels
  • stand(optional)

The Pilates Reformer has a sliding platform attached with springs at one end and it can be moved by pulling on ropes or pushing off from a stationary foot bar. The nickel-plated steel springs glide smoothly or move back and forth on the rollers. The springs are used for resistance instead of weights. These springs provide variable or measured resistance — from light to heavy — to the muscles while exercising. The springs offer more resistance at the strongest point of muscle contraction and less resistance at the starting and finishing point. This type of resistance reduces stress on the tendons and ligaments in the body. The swivel pulleys allow variable angles of resistance as you can pull the ropes easily in any direction. The rope length adjusts swiftly and easily with nautical cam cleats. The curved head and shoulder help to stabilize your body and refine breathing patterns. The adjustable straps allow you to locate the proper arm and leg positions. The wheels move in vertical and horizontal way. The two-position headrest is upholstered with synthetic leather and helps in making the movements smooth. While the headrest can usually be set in two positions, the foot bar could be kept in four positions. The non-slip frame caps keep the strong steel frame in place when you are performing exercises.

You can perform a wide variety of exercises in different positions: standing, sitting, kneeling or lying down. There are a variety of Pilates Reformers available in the markets which come with a wide array of attachments to make your workouts safe and effective. You can also get a special Pilates Stand.


The ideal size of the Reformer can be:


  • Length: 88 inches
  • Width: 24 inches
  • Height: 37 inches
  • Weight: 129 lbs
  • Mat: height 10 inches, Length 97 inches, Width 23 inches
  • Foot bar height: 21 inches
  • Small platform height: 6 inches.

Among the accessories, you can opt for:

  • Padded foot bar (26 inches x 18 inches)
  • Standing platform which can also work as a storage box for handles, loops etc (22 inches x 7 inches)
  • Pair of cotton loops and pair of handles
  • Risers with adjustable pulleys (pulleys can be elevated from 2 to 13 inches).


There are numerous benefits of performing various exercises on this important tool. It not only facilitates workouts without unwanted stress on the joints, it also allows you to do certain specific exercises in case you have a minor injury. The exercises on Pilates Reformer can be done by sportspersons to augment their performance in different sporting activities. You can get the required relief from fatigue and stress after long traveling. It can also be done by women in their initial stage of pregnancy under the guidance of an expert. All exercise performed on a Pilates Reformer help to correct muscular-skeletal imbalances. In essence, it can make you feel rejuvenated.

It will help you to gain:

  • slender and longer muscles
  • strong shoulders
  • strong chest
  • better biceps and triceps
  • leaner calves
  • slimmer hips
  • slimmer thighs
  • tighter buttocks
  • firm abdominals
  • refined breathing patterns
  • increased flexibility
  • correct postures
  • better mind-body coordination

Specific Benefits:

  • Pilates Reformer exercises can be done by anyone irrespective of age and sex. If you have normal health, these exercises perk up your trunk, pelvis and shoulder girdle. It improves breathing patterns, corrects spinal and pelvic alignment. It streamlines the control over movements of the body.
  • It develops an athlete’s core or deep abdominal muscles along with those muscles that are closest to the spine. It makes the athletes more agile and boosts their performance. It also helps prevent injury through proper mind-body coordination.
  • For those suffering from Diabetes type I or type II, regular exercise on Pilates Reformer can help to control their blood sugar level.
  • For those suffering from bone problems or osteoporosis, appropriate exercises on Pilates Reformer can help to improve their balance and overall functioning of the body.
  • For those having heart problems, suitable Pilates Reformer exercises can be done under the guidance of experts. It can streamline the blood supply and improve the overall functioning of the body.
  • For pregnant women, suitable Pilates Reformer exercises can be done under the guidance of experts. It can improve blood circulation, muscular relaxation and boost energy level.
  • For those having back, hip or knee problem, Pilates Reformer with a special stand can be more useful.

Thus, the Pilates Reformer is a vital equipment to revitalize your body. It’s a sure way to keep you shapely and healthy. If you suffer from any medical condition, remember to consult with your physician or medical counselor before exercising using the Pilates Reformer.


Pilates Cadillac Intro

The word Cadillac conjures up big convertible cars with fins, electric windows and fancy hub caps and in Joseph Pilates hay day Cadillac stood for All-American comfort, innovation and luxury . That is why Pilates named

this piece of equipment he invented the Cadillac – it has all the bells and whistles you could possibly want and it is big and comfortable.

There are so many elements to the machine: leg springs, arm springs, fuzzy loops to hang from, a push-through bar to stretch you

out, and even a trapeze.

The trapeze was the original add on accessory to the machine which is why it is also known as a “trap” table.

As a piece of equipment it looks pretty intimidating – it is about 6 feet tall. When folks first see it they often laugh uncomfortably and joke that it looks like a medieval torture device or kinky sex playground – and the name trap table, fuzzies and trapeze just feeds into the imagination. Most Pilates Professionals fondly refer to it as the Cadi.

Pilates lore has it that eponymous Joe created the prototype Cadillac to enable bed ridden patients to exercise. His design was simple – a hospital bed with mattress springs attached to the wall. The design has definitely evolved over the years and so have the exercises and stretches one can do on the Cadillac.

This All-American Pilates exercise is called leg circles and is applied to their Golf Pilates Cross Training program developed at PGA National to enhance golf performance You can isolate almost every muscle group on the machine – it is an excellent tool for breaking down motion into small pieces to restore correct motion patterns. Using the leg springs is one of the best ways to get runners to fully use their hamstrings.

Because the Cadillac is such a large piece of equipment it is rarely used in group classes. So the best way to experience this machine is in a private Pilates session. Some studios offer “Pilates Wall Unit” classes. A Wall Unit has one side of the Cadillac mounted on a wall – good for home use too.

Many of the features of a full Cadillac except for the trapeze, horizontal bars and fuzzies are also available in the space-saving Wall Unit, which enables many studios to offer group classes using the arm and leg springs and Push -Thru and Roll Down Bars. Many Pilates reformers also have an optional Pilates Tower unit that serves the same function as the Pilates wall unit. Look for these classes in your area, because they are great.

The Pilates Cadillac is an extremely vestal piece of Pilates Equipment and like all other pieces of Pilates equipment can be used to progress and regress movement in order to address the functional needs of the of the advanced as well as the beginner Pilates enthusiast.

The Pilates Cadillac also has some very unique applications that the will discuss in great detail later in our future Pilates Cadillac Blog posts. Stay tuned for more cool moves you can do on a Cadillac? If your are a Pilates Professional who would like to contribute to this Pilates Cadillac Site please get in touch.


All major Pilates equipment manufacturers make the Pilates Cadillac. Among the most trusted manufacturers and the ones I have used and can recommend are Peak Pilates, Stott Pilates , Gra

e are fortunate to have the photos and basic instructions for this Pilates chair workout for the lower body contributed by Pilates instructor Kevin Bowen. Kevin is the co-founder, past President and former Executive Director of the Pilates Method Alliance (PMA), as well as the former Director of Education for Peak Pilates a division of Mad Dogg Athletics. Kevin is a PMA Certified Pilates teacher PMA CPT. He teaches, conducts continuing education workshops and Pilates instructor training throughout the US and abroad.

In this workout, Kevin is demonstrating on the MVe Pilates chair, a modern adaptation of the traditional Pilates chair. You should be able to do most of this workout on any chair you have, including the Malibu Pilates chair. Since spring tension varies on different Pilates chairs, you will have to judge your settings yourself. In general, these exercises are done on a medium – high setting.

A few points for your workout: Though this is a lower body workout, you are working from your core and your whole body is involved. Your abdominal muscles will be engaged — lengthening your spine and lifting your trunk out of your hips so that they can move more freely. Remember to use the pedal to maximum effect by staying engaged with the spring as you release. Notice how in many exercises Kevin presses his hands into the side of the chair to help widen his shoulders and chest, as well as engage his arms with his core.*

From Kevin: “For my personal workouts I tend to do a cross training regimen which includes combining and working out with free weights and machines in the gym — incorporating, of course, the movement principles of Pilates – along with my Pilates routine. 3 days per week I like to utilize the Wunda Chair at the end of my gym routine to address my lower body and balance. Here is my workout.”

*As with our other Pilates studio equipment exercise instructions, this lower body workout with the Pilates chair is meant to support a Pilates practice that is informed by instruction from a qualified Pilates instructor. The instructions,along with a few guide tips, are brief — meant to remind you of the choreography and form.

Keep in mind that the Pilates chair is a spring-loaded piece of equipment. This lower body workout progresses into more advanced exercises. If at anytime you feel unsteady, it will be wise to skip or modify the exercise


What are the benefits of Reformer Training?


  • Working on the Reformer dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.
  • It teaches body awareness, good posture and easy, graceful movement. It improves flexibility, agility and economy of motion. It can even help alleviate back pain.
  • Professional dancers have known the benefits of the Reformer for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.
  • A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates, The reformer is a safe, sensible system hat will help you look and feel your very best.

What’s the difference between mat Pilates and reformer Pilates?

Since Pilates mat workouts and Pilates reformer workouts provide similar benefits, it’s no wonder that newbies (as well as regular Pilates devotees) are often confused about which form is right for their current goals and abilities. Here’s a breakdown of the two types of classes to help you decide.

Working against resistance is essential to the 500 classical Pilates exercises, which are designed to train the body’s “powerhouse” — the abdomen, lower back, hips and buttocks. But you can accomplish that in Pilates using either a mat, where your own body weight creates resistance, or a reformer, where pulleys and springs create resistance. Full article: Should you do Pilates mat or reformer?