ONLINE INTRODUCTION TO PILATES & BETTER POSTURE PILATES PROGRAMMES
Online Pilates Programmes,
Designed by a Physiotherapy-Trained Instructor
BEGIN TODAY · ANY DEVICE · A MAT IS ALL YOU NEED
INTRODUCTION
What online Pilates programmes does Gentle Pilates offer?
Gentle Pilates offers two online programmes, both created and taught by Angela, a physiotherapy-trained Pilates instructor based in Singapore. 7 Days to Better Posture is a seven-session course for posture and deep core strength, at $99. Introduction to Pilates is a foundations course for complete beginners, at $149. Both are self-paced, need only a mat, and welcome you with no experience at all.
WHY FOUNDATIONAL & POSTURE FOCUS
You know that moment you catch your reflection and notice you've been hunched over?
Or the way your lower back starts to ache by late afternoon. Posture shapes more than how you look. It affects your energy, your confidence, and how your body feels at the end of the day.
Simply standing up straighter rarely fixes it. Your body repeats the patterns it has learned over years of sitting, scrolling and moving on autopilot. The good news is that patterns can be relearned.
Choose Your Online Pilates Programme
One is for a specific problem. The other is for learning Pilates properly from the beginning.
Lifetime access, on any device.
7 Days to Better Posture
$99
For bodies shaped by long days at a desk. Seven sessions that begin with the deepest layer of your core and builds outwards, ending in a full body flow. Ideal if you have something particular in mind: a stiff neck, a lower back that aches by five, shoulders that have crept forward.
Foundation Course
Introduction to Pilates
$149
For anyone new to Pilates who would rather learn it well than simply follow along. The same foundations Angela teaches in a first private session, at your own pace, in the privacy of home.
INSIDE THE COURSE
7 Days to Better Posture Online Pilates
8 Chapters, 15 - 36 minutes a day
Each day builds on the one before, so by the end it feels like one practice rather than seven separate workouts.
It's designed for a week, but it works just as well spread over three days, and day seven program becomes the session you return to whenever your body asks for it.
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![Day 1 of 7 Days to Better Posture: deep core activation, online Pilates with Angela]()
Day 1 - Deep Core Activation - (16 min)
Learn how to activate your deep core muscles before anything is built on top of them.
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![Day 2 of 7 Days to Better Posture: core strength and control, online Pilates with Angela]()
Day 2 - Core Strength and Control - (14 min)
Core strength and control, so the steadiness you found on day one holds while you move. This is what makes sitting, standing and walking take less effort.
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![Day 3 of 7 Days to Better Posture: glute activation and pelvic stability, online Pilates with Angela]()
Day 3 - Glute Activation and Pelvic Stability - (24 min)
Glute activation and pelvic stability for the hips that carry your lower back. It's often where lower back discomfort quietly begins, and where the relief comes from.
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![Day 4 of 7 Days to Better Posture: spine health and ribcage alignment, online Pilates with Angela]()
Day 4 - Spine Health and Ribcage Alignment - (27 min)
Mobilising the entire spine again and improving ribcage alignment, so breathing feels easier and turning to look behind you feels less stiff.
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![Day 5 of 7 Days to Better Posture: upper body reset for neck and shoulders, online Pilates with Angela]()
Day 5 - Upper Body Reset - (25 min)
An upper body reset for the neck and shoulders, and a better way to hold them after a long day at the desk. This is the session for rounded shoulders and forward head posture.
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![Day 6 of 7 Days to Better Posture: lower body strength and support, online Pilates with Angela]()
Day 6 - Lower Body Strength and Support - (25 min)
Lower body strength and support through the legs and feet, so everything above them has a steady base. Standing, walking and stairs feel lighter.
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![Day 7 of 7 Days to Better Posture: full body flow, online Pilates with Angela]()
Day 7 - Full Body Flow - (36 min)
A full body flow that brings all six days together, the way a body is meant to move. This is the session to return to whenever your body asks for it.
INSIDE THIS BEGINNER FRIENDLY COURSE
Introduction to Pilates
9 Chapters, 34 Lessons
Every chapter explains the part of the body you're working with before you move it, so you finish understanding your own body rather than memorising a routine.
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![Introduction to Pilates online course, chapter 1: welcome from Angela and the course workbook]()
1 - Introduction - (2 lessons)
A welcome from Angela, and the workbook you'll write in as you go, so nothing you learn slips away.
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![Introduction to Pilates online course, chapter 2: breathing efficiency]()
2 - Breathing Efficiency - (4 lessons)
Why breathing matters in Pilates, then breathing awareness, lateral breathing and posterior breathing. You'll learn to breathe into your ribs and back rather than your chest, which is what makes every movement that follows feel calmer and less effortful.
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![Introduction to Pilates online course, chapter 3: core fundamentals]()
3 - Core Fundamentals - (5 lessons)
What your core actually is, then pelvic floor awareness, deep core activation, activating the core with your breath, and heel slides. These are the deep muscles most people never quite feel, and the support a tired lower back has been missing.
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![Introduction to Pilates online course, chapter 4: pelvic control and alignment]()
4 - Pelvic Control and Alignment - (4 lessons)
How your pelvis works, then pelvic rocking, finding neutral and imprint, and single leg lifts. You'll learn to steady your pelvis as you move, so your lower back stops carrying the load your hips are meant to.
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![Introduction to Pilates online course, chapter 5: ribcage and spinal mobility]()
5 - Ribcage and Spinal Mobility - (5 lessons)
How your ribcage sits over your spine, then ribcage mobility, arm raises, spinal rotation and lateral flexion. This is where a stiff mid-back softens, so reaching, twisting and looking over your shoulder feel easy again.
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![Introduction to Pilates online course, chapter 6: scapular movement and control]()
6 - Scapular Movement and Control - (4 lessons)
How your shoulder blades move, then scapula isolation and wall slides. Once the correct muscles do their share, the tension your neck has been holding starts to ease.
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![Introduction to Pilates online course, chapter 7: cervical alignment and control]()
7 - Cervical Alignment and Control - (4 lessons)
Where your head and neck should sit, then cervical alignment and control, ab curl with head nod, and reverse head nod. This is the chapter for the forward head posture that comes from long days at a screen.
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![Introduction to Pilates online course, chapter 8: lower body foundations]()
8 - Lower Body - (5 lessons)
Your lower body foundation, then weight transfer, glute bridge, articulated bridge, and mobility and flexibility work. Steadier hips and legs make standing, walking and stairs feel lighter than they did.
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![Introduction to Pilates online course, chapter 9: closing words from Angela]()
9 - End - (1 lesson)
A closing word from Angela, and simple ways to keep your practice going once the programme ends.
WHY THE ORDER MATTERS
Activate, lengthen, then rewire.
Over seven sessions, you'll wake up the deep core, lengthen what has tightened and rebuild the patterns underneath, until standing tall no longer takes effort.
Deepest layer first
The core muscles that stabilise you get switched on before anything is loaded on top of them.
Then the structures around it
Hips, spine, shoulders, legs. Each session assumes the one before it is working.
Then all of it, moving
Day seven is a flow because by then the parts can talk to each other.
Angela designed this order drawing on her physiotherapy training and years of learning how bodies compensate and heal. She teaches Pilates rather than physiotherapy, so there's no diagnosis or manual therapy here. What you do get is a clear reason behind every exercise, and the order it comes in.
IS THIS FOR YOU
Is Online Pilates Programme Right for You?
Made for you if
You spend most of the day sitting, and your body has started to notice
You're new to Pilates and would rather begin somewhere private
You've tried a class and left feeling lost or watched
You're returning to movement after a long break
You'd like to understand what you're doing, not just follow along
Better to wait if
You're in acute pain that hasn't yet been seen by a doctor or physiotherapist
You're recovering from surgery and haven't been cleared to exercise
You're after an intense workout rather than a gentle rebuild
You'd benefit from someone guiding you in person. A private session would be the kinder choice
WHAT YOU NEED
A mat & a little floor space.
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A mat
Or a rug and a bit of patience. No reformer, no props, nothing to buy.
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Floor space
Enough to lie down with your arms out to the sides.
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Around 25 minutes
Sessions run from 14 to 36 minutes. Do them when it suits you.
WHAT COURSE ATTENDEES SAY
What Clients Say About Angela
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"Angela is a good Pilates instructor, a rare gem. Thank you Angela as it had boosted my confidence that I could do anything. Highly recommend!"
Siti K.
Gentle Pilates Client
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"Angela is the best Pilates instructor I’ve ever had! She is super 10/10 knowledgeable and provides the necessary foundation to work out safely and efficiently"
Chloe J.
Gentle Pilates Client
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"It’s incredibly rare to find a truly exceptional Pilates coach - Angela is one of those rare gems. A beautiful blend of gentleness and strength - highly recommended for anyone seeking mindful movement and lasting body awareness."
Aly W.
Gentle Pilates Client
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"Angela's lessons are a wonderful respite from my hectic daily life. I especially appreciate how she has a knack for explaining/describing movements and breaking down exercises into manageable parts."
F. K.
Gentle Pilates Client
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"Angela is an excellent instructor! Her instructions are clear, step-by-step and intuitive to understand."
Trixie L.
Gentle Pilates Client
WHY ANGELA CREATED THIS
Not About Perfection, or Pushing Through Pain
“I watched too many people in pain and disconnected from their bodies, and I realised most Pilates instruction was not meeting the needs of beginners. It left them confused, intimidated, and unsure whether they were doing it right. So I built these seven sessions to bridge that gap. It is about a smarter, stronger foundation, so you can move with ease and confidence.”
Angela studied physiotherapy in Australia and worked in hospitals and private practice before qualifying across the full Pilates repertoire. She teaches privately in Singapore, is opening a studio in Adelaide, and writes and films every session herself.
ONLINE OR IN PERSON
Online Programmes or Private Sessions: Which Suits You?
Begin online if
You're working around stiffness and desk strain rather than an injury
You'd like to start now, at home, without waiting for a place
You'd prefer to learn privately first
You'd like a gentler first investment. 7 Days to Better Posture costs less than a single private session
Choose a private session if
You're in pain, or recovering from an injury or surgery
You'd like someone guiding you in real time
You've tried videos and aren't sure you're doing it right
You'd like a programme shaped for your body alone
Plenty of people do both. The programmes keep the work going between sessions, and they are what Angela sends clients home with.
QUESTIONS
The questions people ask before starting.
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None at all. Both programmes are built for people who have never done Pilates, and every movement is explained rather than demonstrated and left. If you have never exercised regularly either, that is fine. It is one of the most common ways people start.
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Sessions in 7 Days to Better Posture run from 14 to 36 minutes, around 25 on average, and two hours forty seven minutes in total. Most people set aside half an hour. Nothing breaks if you skip a day and pick it up later.
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A mat, or a rug, and enough floor space to lie down with your arms out to the sides. Nothing else. No reformer, no bands, no blocks, nothing to buy before you start.
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The order. A free video is a session. This is a sequence written by someone with physiotherapy training, where each session assumes the one before it and builds from the deepest stabilising muscles outward. That is why day seven can be a flow rather than another isolated set of exercises.
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Often, yes, and it is the most common reason people start. Day three is built around the hips and pelvis, which is where a great deal of lower back pain actually originates. If your pain is acute, new, or has not been looked at by a doctor or physiotherapist, get it assessed first.
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Check with your doctor or physiotherapist before starting. An online programme cannot see you move, so it cannot adapt around an injury the way a private session can. If you are working around something specific, a one-to-one session is the more honest answer, and Angela will tell you so.
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Lifetime access. Buy it once and it stays in your account, so you can repeat day seven whenever you want it.
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Yes. The programme is called 7 Days because that is the shape it was designed in, but the sessions are self-paced and nothing is lost by taking three weeks over it. Consistency matters more than speed.
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Posture is a pattern rather than a position, so it changes when the pattern changes. Seven sessions will not undo a decade of sitting on their own, but they will switch the right muscles back on and show you what to keep doing. Most people notice it in ordinary moments first, standing up from a desk or catching their reflection.
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Yes. She teaches private one-to-one and one-to-two sessions in Singapore, with a studio opening in Adelaide. Slots are limited and open a few times a year, and a single session is $250.
Ready to Feel at Ease in Your Body Again?
It shows up in small, everyday moments. Rising from your desk without that first stiff step. Lifting your child without bracing for it. Noticing a muscle you'd forgotten you had. Most people feel the change long before they'd call themselves strong.