Improve your fitness and wellbeing with TJ Pilates and Fitness. Based in Gloucester TJ offer a comprehensive range of classes and private instruction. Get in touch today to discover how Pilates can improve your wellbeing, core strength and overall fitness.

I have been attending classes with Teresa for over 5 years.  They are not only fun but informative on the ways of the body and muscles enabling you to work to the best of your abilities and get the most from each class.  I wouldn’t be without my weekly dose of Pilates; it helps my mind and body.  It’s not just a run of the mill Pilate’s class. "

 Karen Likeman


Pilates is a method of exercise that consists of low-impact flexibility, muscular strength and endurance movements. It emphasises proper postural alignment, core strength and muscle balance. Pilates is named after its creator, Joseph Pilates, who developed the exercises in the 1920s. It has been proven to an excellent method of exercise to rehabilitate the body and to help with the stress of modern living on our bodies.


  • Strengthens core abdominal and back muscles
  • Improves balance, flexibility and posture
  • Improve, circulation and relaxation
  • Teaches awareness of breathing/body alignment
  • Beneficial for everyone regardless of age/fitness


I have been interested in health and fitness for most of my life starting in my teens, I have a passion the great outdoors, mountains in particular, to which I have trekked Kilimanjaro. I enjoy practicing Pilates, running, cycling, and spending time with my family and Grandchildren.​


With an extensive range of Pilate’s qualifications, including Level 3 Pilates teacher and the GP referral in exercise qualification.  I’ve trained and attended extensive workshops in Europe in London.


With passion and enthusiasm, I’m keen to continue to develop my knowledge and teaching skills by attending regular courses and workshops. With my enthusiasm, coupled with motivational techniques, I ensure that pilates is never dull.



This exercise develops spinal mobility as well as tones the buttocks, pelvic and core stability and strength. Maintain stillness in your pelvis throughout. Imagine you are under water and use the resistance to make your movements precise. The movements during Shoulder Bridge should be controlled and coordinated with your breathing 1. Lie on your back with your feet flat on the floor, knees pointing to the ceiling & arms relaxed by your side. Your legs are hips-width distance apart, spine is in neutral position. Inhale to prepare 2. Exhale and roll up the spine one vertebra at a time, press your feet into the mat and squeeze the buttocks as you roll up. Your body should bein a straight line from your shoulders to your knees. Imagine your spine is like a bicycles chain, each vertebra is a link on a chain 3. Inhale: Maintain the Bridge position. 4. Exhale: As you roll down the spine to Neutral position as you come back down to the mat.There are lots of add-ons to this exercise, for example:- Extend one leg to knee height or to the ceiling maintaining alignment with hip, knee and ankle. Optionally you can extend your arms above the shoulders fingers pointing to the ceiling and many more…… ​


 1. Start on your knees. Place your hands on the floor in front of you, fingers pointing straight ahead. Keep your arms straight but don’t lock the elbows. 2. Recruit your abdominals and lengthen your spine then extend through the top of the head as you lean forward to put your weight on your hands. 3. With your abdominals lifted, extend your legs back so that they are straight and together. Your toes are curled under so that some weight is on the balls of your feet. - Your ears, shoulders, hips, and heels should be in one long line 4. Abdominals are recruited with the body in a straight line, keeping your shoulders and pelvis stable as you lift one straight leg up away from the mat. 5. Lower the leg with control. 6. Repeat the other side​


This exercise aims actively to mobilise the entire spine, encouraging support from abdominals and awareness of lateral breathing. It is a great stretch for the back and the hamstrings, but more importantly it is a deep abdominal exercise. 1. Sit up tall on your sit bones, with your legs lengthened hip-width distance apart and let your shoulders relax 2. Lift the ribs away from the hips lengthening through the waist and press out through the heels 3. Inhale and extend your arms out shoulder height 4. Exhale as you lengthen your spine to curve forward -Allow a deep release in the hips as you keep your shoulders down and reach your fingers toward your toes -Inhale and reach a little further as you enjoy the fullness of your stretch. Imagine: - As you pull forwards to your feet, there is a belt pulling your waist back. -Keep your neck long and pressing through your feet 5. Exhale, slowly re-stack and roll up through your spine to sitting position using the lower abdominals to bring the pelvis upright and sit tall on your sit bones​