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 with or without a physiotherapist or in small group.  Price is dependent on your instructor. Please see Rates



Michelle Marais: Studio Ohm’ner
I am a committed, passionate fitness instructor; born and raised in South Africa. A proud Capetownian, 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.

Ettienne Heydenrych
From a young age Ettienne had a passion for sports and fitness and after high school attended ETA (Exercise Teachers Academy) to become a fitness instructor and certified personal trainer.
Ettienne started his fitness career as fitness consultant at a local private gym. Upon completing his certificate, Ettienne became a Personal Trainer at one of the largest fitness facilities in South Africa. Successfully training many different individuals to meet their goals, including the first blind South African to complete the iron-man triathlon. After three years of building experience Ettienne decided to move into a Management role at a struggling private gym, where he helped to build the gym into a successful facility.
Looking to further his experience internationally, Ettienne travelled to Watford, England were he did an intensive course in public speaking, nutrition, indoor cycling, yoga and pilates. After completing the course, Ettienne worked as a fitness director on a Holland America cruise ship were he instructed over 500 group classes and delivered over 200 fitness seminars. Since returning Ettienne has decided to apply his trade in Cape Town.
With over ten years of experience in the fitness industry, Ettienne’s goal is not only to instruct, but also to teach the fundamental principals of health and fitness.

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.

Claire Nel
My relationship with Pilates and Yoga ignited while I was immersed in the Corporate world and realized how 20 years of sitting at a desk, behind a steering wheel, meeting deadlines and raising a family was wreaking havoc on my health. I understand first-hand the side effects of stress, long hours and repetitive movement can cause. Taking the leap to follow my passion for Pilates, Yoga and the mechanics of the body and sharing my knowledge with others is a decision I shall always cherish.

Qualifying with the renowned Conscious Movement Education at The Source in Constantia, Cape Town, I share this passion and knowledge with you so you can enjoy the best quality of life – reconnecting with yourself.

Pilates supports all forms of physical activity so walk, run, hike, swim, dance, play golf – and do Pilates. Lots of it.

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