Strength, Flexibility & Injury Prevention
Dance is one of the most rewarding activities a young person can pursue. It develops discipline, creativity, confidence and self-expression while encouraging a lifelong appreciation for movement. However, dance also places significant physical demands on growing bodies. As training intensity increases, so too does the importance of developing strength, stability and body awareness outside of regular dance classes.
At OM IN MOVEMENT, we’ve created our Teen Reformer Pilates class specifically to help young dancers build the strength, flexibility and movement foundations they need to perform at their best—while supporting healthy development and reducing the risk of injury.
Although this class has been designed with dancers in mind, it is equally suitable for all active teenagers aged 14 years and over.
Why Young Dancers Benefit from Reformer Pilates
During adolescence, the body experiences rapid growth. Bones often lengthen faster than muscles and tendons can adapt, resulting in tightness, reduced flexibility and changes in coordination. Combined with the repetitive movements required in dance, these changes can increase the likelihood of muscle strains, joint discomfort and overuse injuries.
Reformer Pilates helps address these challenges by developing balanced strength throughout the body while improving mobility, posture and movement quality.
Unlike traditional gym training, Reformer Pilates uses adjustable spring resistance that allows exercises to be tailored to each individual’s ability. Rather than simply building muscle, it teaches young dancers how to move efficiently, creating strong movement patterns that support both performance and long-term health.
Strength That Supports Performance
Whether your teenager enjoys ballet, contemporary, jazz, flamenco, lyrical or commercial dance, success depends on much more than flexibility.
Strong core muscles provide stability during turns, jumps and balances. Hip strength improves control and alignment, while good posture allows dancers to move with confidence and elegance. Reformer Pilates develops these essential movement qualities without placing unnecessary stress on growing joints.
Professional dancers around the world have used Pilates for decades because it develops the smaller stabilising muscles that are often overlooked in traditional strength training.
Improving Flexibility the Right Way
Many people associate dance with flexibility, but flexibility alone isn’t enough.
True movement quality comes from combining flexibility with strength and control. Reformer Pilates allows dancers to improve mobility while maintaining joint stability, creating longer, stronger muscles that support graceful movement without compromising control.
This balanced approach helps dancers move more freely while reducing unnecessary strain on the body.
Supporting Injury Prevention
Although no exercise program can completely eliminate injuries, research consistently shows that improving strength, balance, movement control and body awareness can reduce many of the factors associated with common dance-related injuries.
Reformer Pilates strengthens the muscles surrounding the hips, knees, ankles and spine while encouraging proper movement mechanics. This creates a stronger foundation for the repetitive movements, jumps and landings required in dance.
By improving overall movement efficiency, young dancers often feel more confident, balanced and resilient throughout their training.
More Than Physical Benefits
Pilates isn’t simply about becoming stronger.
Every class encourages concentration, body awareness and mindful movement. Teenagers learn to understand how their bodies move, helping them develop confidence, coordination and healthy movement habits that extend well beyond the dance studio.
Many parents tell us they notice improvements not only in posture and physical ability, but also in confidence, focus and self-awareness.
Led by Someone Who Understands Dance
One of the things that makes this class truly unique is the person leading it.
Maria Portillo, founder of OM IN MOVEMENT, is a professional dancer and experienced dance teacher who has spent many years performing and teaching dance, including Flamenco. She understands firsthand the physical demands placed on young dancers and has experienced the benefits of Pilates throughout her own movement journey.
Maria’s passion is helping young people move well while building confidence in their own bodies.
“As a dancer, I’ve experienced firsthand how Pilates can transform the way you move. It’s not just about becoming stronger—it’s about developing control, confidence and body awareness. I love helping young dancers build strong foundations that support them both in dance and throughout life. My goal is for every teenager to leave class feeling stronger, more capable and more confident every week.”
— Maria Portillo
Her supportive teaching style creates a welcoming environment where every participant feels encouraged, challenged and celebrated, regardless of experience.
Suitable for All Experience Levels
No previous Pilates experience is required.
Our Teen Reformer Pilates class welcomes complete beginners through to experienced dancers. Every exercise can be modified to suit the individual, ensuring every participant progresses safely and confidently at their own pace.
Small class sizes allow Maria to provide personalised guidance while creating a positive and supportive atmosphere where every teenager feels comfortable asking questions and developing new skills.
Invest in Your Teen’s Future Movement
Dance is about much more than performance—it’s about developing healthy movement habits that last a lifetime.
Our Teen Reformer Pilates class provides the strength, flexibility and movement education that supports dancers today while building confidence and resilience for the future.
Classes are currently held every Thursday at 4:00 pm, with additional sessions planned as demand grows.
Whether your teenager dreams of performing professionally, dances for enjoyment or simply wants to move with greater confidence, we’d love to welcome them to OM IN MOVEMENT.
Ready to Help Your Teen Dance Stronger?
Discover how Reformer Pilates can support your teenager’s strength, flexibility, posture and confidence in a welcoming boutique environment.
👇 Explore our classes and book a Teen Reformer Pilates session today.
