Pilates is a mind, body conditioning exercise programme that targets the deep postural muscles of the abdomen and spine to improve core stability and therefore posture. Exercises focus on the quality of movement, posture and good stabilisation. Precision is key. Medical research has shown that pilates exercise are highly benificial for prevention and rehabilitation of back injuries.

Pilates is suitable for people of all ages and fitness levels but is particularly beneficial for the following:

    • Back pain
    • Poor posture
    • Neurological problems
    • Sports injuries
    • Arthritis
    • Stress related illness/injuries
    • Before, during and after pregnancy
    • Continence control
    • Mental health issues e.g. depression
    • Post op

In addition to its health benefits, pilates can also:

    • Help you to tone up without creating bulk
    • Flatten your tummy
    • Improve flexibility and strength
    • Help relaxation and sleep

At Back to Basics in Table View, you can do private pilates classes or in our varied group classes.  Please see Rates page


Meet our team of Instructors

Michelle Marais: Studio Owner
I am a committed, passionate fitness instructor; born and raised in South Africa. A proud resident of Cape Town, I nevertheless bring a real international flair to my work. Relocating to Spain in 2001, where I had two of my three children, I gained qualifications in a huge range of physical activities, disciplines and practices, predominantly from US and UK educators before moving on to the UAE. Here I developed a practice as a fitness instructor at firstly the Intercontinental and then Hilton chain of hotels. Within this role I introduced Pilates to an initially sceptical client base.

Four years as the Recreation Manager at the Hilton was followed by a very successful period as a Physical Education teacher. Working at an International school based on the English curriculum I was able to raise the profile of PE and the importance of healthy eating whilst simultaneously developing a real specialism as a swimming instructor for children and adults.

The focus on swimming continued on my return to Cape Town in 2012 where I continued to add to my instructing qualifications and teach Pilates to an ever widening client base.

Purchasing Back To Basics in December of 2015 and a mother of two school aged children, spare time is not a huge commodity for me but given the chance I love nothing better than spending time outdoors on the beaches and amongst the landscapes of the beautiful Western Cape.

Charmaine Kritzinger
Trained with Gerda Miller (physiotherapist) at Healthy Living Education in Melkbos.

Katerina Mrackova
Katerina is originally from the Czech Republic. From an early age she had a passion for sport which motivated her competing in skiing and volleyball at a provincial level in Czech Republic. This continued involvement in sport led to her later completing her Master’s Degree in Sports and Exercise Science at the Palacky University in Olomouc. Katerina’s specialisation in Recreology and Life Style Management helped her prove herself in the outdoor and fitness industry with sports marketing and management.

In 2005 she moved to Ireland where she honed her skills as a personal trainer, swimming instructor and club volleyball coach. In between managing a gym she also enjoyed being a group fitness instructor for bootcamps, high intensity interval trainings (HIIT), circuit trainings, body conditioning classes and aqua aerobics.

In 2013 Katerina moved to South Africa. In Cape Town she saw an opportunity to realise a longstanding desire to become a Pilates instructor and subsequently completed training with Trifocus Fitness Academy. Katerina believes that Pilates compliments all sport as well as provides a multitude of health benefits. As a personal trainer she firmly believes that goals can be achieved through hard work, discipline and motivation.

Megan Bond
I started my pilates journey in 2007. Whilst looking for something to add to my portfolio. I qualified as a Personal Trainer in 2004 ETA (Exercise Teachers Academy). I started pilates training with James Raaff and progressing with advanced work under the guidance of Renee Watson. I found my passion for Pilates quickly grew and began to incorporate it in all my teaching practises.

I then developed knowledge of the use of equipment in my practice; completing my training with PilatesHere in 2012.

Relocating back to Cape Town leaving behind my own studio and client base was a tough but wise decision. I am in a career that I am passionated about; helping others develop “as I have”, in their pilates journey.

Felecity De Jongh
My passion for caring about people and their well-being guided me on the journey of becoming a Pilates Teacher and a Personal Trainer. I have extensive knowledge of the Human body, muscles and movement patterns, having worked with rehabilitation for 16 years. Working with the human body sparked my interest in the Human Mind. Because the mind controls the body and our energy levels it is very important to create a balanced equilibrium. As a hypnotherapist, I offer Mindfulness meditations and workshops.
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