Catherine Long
The Beginner’s Pilates Transformation
A beginner-safe, 6-week Pilates program to help you rebuild strength, reduce pain, and feel good in your body again (even if you’re out of shape, low on time, or starting from scratch)
Beginners Pilates Transformation
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A beginner-safe, 6-week Pilates program to help you rebuild strength, reduce pain, and feel good in your body again
(even if you’re out of shape, low on time, or starting from scratch)
This is for you if you want to…
Build your core strength so you can sit, move and exercise without pain or hesitation
Swim, run or play with your kids without worrying you’ll tweak your back
Hold a plank for more than 30 seconds without your insides screaming
Finally stick to a fitness habit that feels good for your mind and body
Wake up without random aches, stiffness or that “ugh” feeling when you roll out of bed
Move through life in a body you feel proud of ,not frustrated by
Reconnect with your body in a way that feels safe, strong and sustainable
But right now? Here's the truth…
Your flexibility isn’t what it used to be and pain shows up more often than you’d like
Your core feels weak, and certain movements feel a bit… dodgy
You start strong, but motivation fizzles out fast
You absolutely love Pilates, but still can’t quite get the hang of the technique
You want something low-impact that actually strengthens you without causing more stress
And here is the thing…
While you do want a strong body you can rely on now and for the years to come…
Realistically?
You don’t have an hour a day to hit the gym.
You certainly don’t have the patience (or time) to figure
it all out through scattered YouTube videos.
What you need is a clear, done-for-you program that fits
into your actual life, not just your calendar.
And if the past few years have taught you anything, it’s
that your body is your most precious asset.
You’re ready now, not just to move but to make your
health and strength a real, lived-in priority.
The Beginner’s Pilates Transformation
A 6-week program to rebuild strength, confidence and core stability in just 20–30 mins a day.
Core Stability
Strength
Confidence
By the end of the program, you’ll…
Hold a plank for a full minute without flames licking your insides
Pick up your suitcase (or your kid) without a wince
Walk taller not just physically, but in how you carry yourself
Move through a group Pilates class with actual confidence
Feel stronger, calmer, more capable and proud of what your body can do
Build a consistent fitness habit that actually lasts, not because you forced it, but because you feel the results
Inside the Program
A progressive 6-week Pilates plan of 20–30 min sessions, video-led, beginner-safe
Clear technique breakdowns so you stop second-guessing and start feeling the moves
Gentle modifications and adaptations to meet you where you are
Dumbbells + Pilates ball added in later weeks to increase strength
Full-body focus with an emphasis on real-life strength: core, posture, mobility
You’ll also learn how to…
Apply the principles of Pilates for deep, sustainable strength
Reconnect with your body after time off, burnout or injury
Strengthen your core without neck pull or back strain
Modify moves to suit your needs, (with zero shame)
Move through your day with less tension and more power
What my students are saying...
“I absolutely loved the Beginner’s Transformation Program. The course is very well structured with continual challenges and progression that is realistic and achievable. By the end of the 6 weeks I have built up a regular morning routine which helps me feel more alert, energetic and positive. I have built up more core strength than I expected and my arms and legs are stronger too. I have also noticed old injuries improving and they are no longer bothering me like they used too. Isa-Welly’s teaching is great - motivating, encouraging, helping with modifications until you no longer need them. I have just started the programme again and I am so pleased with my progress - I can now do exercises that I struggled to do in the beginning and needed to modify. I would highly recommend this program.”
“Omg. Committing to practice in the morning wasn't always easy but I felt awake/alert, limber, and ready to take on the day, afterwards. I noticed that consistent practice has helped my posture (my mother would be so proud lol), aid digestion, and tone my body; especially my arms & shoulders! Even when I frequented the gym, I could not get my arms to look this sculpted and delicious. *hello, Michele Obama, I see you*. It has also been a HUGE stress/anxiety reliever for me. It was easy to commit to 2x a day, most days, as I started to notice the positive effects on my body. The videos are short, easy to follow and Isa's personality shines through. She is sweet, knowledgeable, and humorous. I recommend this program.”
Sumayyah D
What’s on the Curriculum
Week 1 – The foundation
Week 1 focus: Posture, placement, breathing, building core strength in a safe way
By this first week expect to “feel” your core changing in a good way 🙂
Week 2 – Core and flexibility
Week 2 focuses on Core and spinal flexibility. We cement week 1’ learnings and challenge the core
with some new modifications. We also introduce some power glutes exercises and some hip release movements.
Spinal flexibility is the SINGLE most important thing for us to keep our body youthful so we will be
exploring it throughout most classes of the program.
Week 3 – Strength – weights
We are bringing the weights in to work on strength and resistance. Why weights?
Because it is key for our bone health and density (which we lose with age) but also it increases strength
and power in the whole body.
This week we will also be doing some Standing Pilates and Barre exercises to challenge and increase
our balance and improve our posture.
Strong glutes = less back pain+looser hips flexors = less pain after sitting or walking for hours 😉
Week 4 – Core Stability – Ball and Weights
Oh yes to the ball! You are going to love working on your core and body strength with the ball. It
brings it fun, challenge and STABILITY.
In some of the classes we will combine both the pilates ball and the weights to take things to the next
level. But don’t worry, you will be ready for it 🙂
Week 5 and 6 – Consolidate your knowledge, build some power and stamina
By now (after 28 days of 20min Pilates a day) you have learnt a lot, you feel stronger, you feel taller,
but…..we are not done yet.
This is where we take things to the next level by building power and stamina.
And there’s even more…
4 classes of 30min will be added to week 5 and 6 to summarise your learnings, and help you through the
finish line 🙂
Start today, feel the difference in a week! Lifetime access.
£159 / $199
Try it risk-free if it’s not for you, get a full refund within 7 days.
Meet your teacher
Hey if we’ve never met I’m Isa-Welly, your teacher and guide throughout this program.
I’ve spent over a decade teaching Pilates (both in-person and online) with more than 400,000 people following my classes around the world.
And what I’ve seen, again and again, is this:
Most people skip the foundations. Not necessarily on purpose, but because so few teachers and programs actually teach them properly.
They rush to the fancy exercises (rollovers…👀👀👀)… But the truth if your core isn’t there, if your alignment is off or you don’t know how to use your breath, you are just increasing pain and your risk of injuries.
I created this program because I want to change that.
When you understand the foundations of Pilates the breath, the alignment, the core mechanics, you don’t just get stronger in class, you get stronger in your day to day life too.
You move better in yoga, in HIIT, when carrying shopping bags or lifting luggage.
You feel proud of what your body can do and safe inside it again.
And that’s what matters the most.
It’s about knowing you’re moving right, that you’re doing it well and that your strength is yours, and it’s built to last.
More feedback from my student
“I started this program with the goal of reducing my lower back pain/tight hip pain, (I’m 30 and I wasn’t able to walk up stairs or sit for very long🤦🏽♀️) I was very discouraged. So,when I did the first few classes I couldn’t help but cry… I realized my pain was more than just Physical. I followed the program and my back pain disappeared in the first two weeks!… I kept going because I felt better and better every day… I was now doing it for my emotional health! 😃 Isa’s Pilates Transformation empowered me to continue! I’m emotionally more stable. I found the strength and the desire to build a workout routine at the GYM and i even entered a Volleyball team!!!🏐. I can’t thank her enough! 🙏🏽 Please gift yourself this program and become a healthier you… from the inside out🤍 “
Sol. J
I purchased this programme after having done the beginner challenge through Isa Welly’s instagram page. I wanted to increase my workout, get a stronger core, build strength and flexibility and I found the 20-30 minutes classes a day the best way to incorporate exercise throughout my day. I really enjoyed the programme, the classes are great, short but are enough to challenge you and get you motivated, they are also very well guided throughout by Isa Welly as she explained how to get into the pose. I would definitely recommend this programme as it helped me build more strength and flexibility and I'm proud to say that I am now able to hold a plank more easily than I ever thought I would. The best thing about this programme is that we can repeat as many times as we want and I will for sure do it all over again very soon”
Stephanie D
20 minutes a day. That’s it.
You don’t need hours.
Just 20 minutes a day, Monday to Friday is enough to build noticeable, sustainable strength.
And if you really want to go for gold? Repeat the class morning and evening.
Not because you “have to” but because it feels that good to move.
In Weeks 5 and 6, we’ll gently step it up: You’ll move into slightly longer 30-minute sessions, 5 days a week, with 2 full rest days to help your body integrate the work.
The rhythm of the program is steady, the commitment fits into real life, and the results build week after week.
Your body is ready, are you??
£159 / $199
This isn’t a quick fix.
It’s your reset for your body, your confidence, your strength.
Lifetime access.
7-day refund guarantee.
Start today, feel the difference in a week! Lifetime access.
£159 / $199
Start today and Feel the difference within weeks.
What my students are saying....
“Isa Welly is a terrific teacher. I discovered her via Sweaty Betty's exercise videos in lockdown which led me to her YouTube channel. So when her Beginners' Pilates Transformation course became available I jumped at it. Welly is lively, energetic, great fun and her instructions are absolutely clear and foolproof. She explains each move in technical terms so you understand exactly how to align your body both to protect your spine and lower back and to improve your body strength and posture. The classes. are incremental, ensuring you make the best progress. And the course is designed to encourage you to exercise daily, doing each class once - twice if you have the time. Welly has also created a FaceBook community to accompany the course which is a huge plus. You feel you're really part of Welly's Pilates community. Having completed the 6 week course, I feel so much stronger, my muscles are super toned and my posture has totally improved. I feel better in myself, invigorated, more at ease with myself. Do it - you won't regret it!! “
Sian R
Why 20 minutes works
Pilates isn’t about time, it’s about intention.
When you move with precision, control, and proper technique, 20 minutes becomes powerful.
It builds focus and momentum
And when you do it consistently? It transforms your strength from the inside out without draining your energy or demanding hours you don’t have.
Start today, feel the difference in a week! Lifetime access.
£159 / $199
Start today and Feel the difference within weeks.
STRENGHT POWER FLEXIBILITY
Faqs
I’ve done your short Beginner’s Pilates course, is this the same?
No, this beginner’s course is a way more in depth course, with 12 classes instead of 4.
I have never done Pilates in my life but keen on trying, will I be able to follow?
Absolutely. I have designed it for students with zero to little experience in Pilates to be able to follow along.
I have done some of your more advanced Pilates courses, but this sounds fun? Will I get bored?
You may during week 1 and possibly 2 but realistically you can modify the exercises to your level. The program will help you revisit pilates fundamental but as an advanced student it won’t challenge you.
Do I need props for this programme?
Yes you need small weights and a small pilates ball. I will show them to you once we are in the course. They are very easy to find online and worldwide. Here is the Pilates Ball and the small weights (dumbells)
I don’t live in the UK. Can I still follow this course?
Yes this course is an online course. All classes will be released weekly on Sunday and you will be able to do them whenever it suits you.
Can I be refunded if the classes don’t work for me?
You will get a full refund within your first week of purchase. After that, NO REFUND will be possible.
Refund request for 20th January start to be made before January 26th 10am GMT
Are the classes hosted on youtube or vimeo?
Neither, the classes are hosted on an elearning platform.
How long do I have access to this for?
You have lifetime access.
My students results and experience...
“When I do any of Welly’s programs, and especially this one, my day gets brightened up by her positive energy. After just one week of doing the beginners program, I already noticed a change in my flexibility and posture which meant less to no lower back pain. I tried a lot of work out regimes before I finally found the beautiful Isa Welly and, somehow, her programmes are the only ones that „stuck“ and that I still do. I am honestly not a morning person, but if getting up half an hour earlier in the morning means that I get to do one of her classes, then that is what I will do. She actually makes me excited about working out! Exercises in this program can be seen as a quick break from the busy and hectic schedule and as time used up for loving and nourishing your body and soul, and that is something I think we can all use.”
Karla. R
“Welly's Beginners Pilates Transformation course was fun, well explained, challenging but doable and with guaranteed results! I am not one to stick to things usually but given Welly's encouraging and engaging nature and how quickly you start to feel progress, I quickly found this to be an essential part of my day and always felt a sense of achievement after each class. I would recommend this to anyone curious about Pilates, who wants to learn in a fun environment and a guarantee to feel much stronger than when you started. I'm so glad to have access to this for life and will definitely be repeating this in future. Thank you!”
Colette B.
“This program was my first true commitment to Pilates and I didn't really know what to expect when I first signed up. I am so, so incredibly glad I did and that I serendipitously found Welly and chose her program! After years of HIIT bootcamps as my main type of exercise, this pilates transformation program has taught me the beauty of slowing down, breathing, stretching, and feeling what it's like to be present in my body. The attention to core strength and alignment has majorly improved my posture and also is a source of calm and grounding every day. I can truly say this program has changed my life and the future of how I view fitness and honor my body daily!”
Victoria. N
“I really enjoyed the Beginners Pilates course. My core definitely feels stronger and I could see progression throughout. Now able to to roll up to seating without stretching my arms out in front, and my planking has really improved. Isa Welly's teaching style is enthusiastic and encouraging - you feel part of a class even though the course is remote. She is always on hand in the Facebook group and that makes a big difference. “
Stephen T.
“I have been a sporadic exerciser. I know what I'm doing, but I always allow life to get in the way. This program was motivating and easy to follow. Isa makes sure to tell you how to modify exercises if needed. Those check-ins really helped keep my spine aligned. One goal was to get a stronger core to minimize lower back pain, and this program truly helped.”
Linda. N
“I have really enjoyed This course. After having a back injuring for over a year. I have found this course has actually really improved my core strength and reduced my pain. Each lesson was clear and perfect for someone who is just starting out, yet challenging enough for you to feel improvement. Im feel great, strong and fit! Thanks Isa!”
Tanase J