SWEAT Southsea

The number one destination for personal training in Portsmouth.

Pilates at SWEAT Southsea

Meet the Team:

Amanda Miller, STOTT Pilates Instructor at SWEAT Southsea

Amanda Miller, STOTT Pilates Instructor at SWEAT Southsea

I am a STOTT Pilates instructor, trained at the international STOTT Head Quarters in Toronto, Canada by the best Master Instructor Trainers. I have spent much of my life playing competitive sport and have used Pilates to help recover from injuries, improve my athletic skill and capabilities, and also to prevent future injury. I believe in the five core principles that govern the STOTT Pilates practice and have seen the positive impact it has had first hand. I am keen to work with people to help with their athletic conditioning, injury rehabilitation and improve their mind body connection to create a more holistic view of physical training and enjoying life
— Amanda Miller

Alexandra Cunningham, APPI Pilates Instructor and Sports Therapist at SWEAT Southsea

Alexandra Cunningham, APPI Pilates Instructor and Sports Therapist at SWEAT Southsea

Alexandra Cunningham is fully accredited with the Australian Physiotherapy and Pilates Institute (APPI) to teach Clinical Pilates and is available for 1-1 and small group Pilates at SWEAT Southsea. The APPI have created a unique program of rehabilitation based Pilates programs which are highly regarded around the world.

Alexandra is a highly qualified and recommended Sports Therapist and Rehabilitator. She has recently finished her MSc degree in Sports Rehabilitation from St. Mary’s University, Twickenham. Alex is a Graduate Sports Therapist BSc (Hons) from the University of Chichester.

Through her training and experience, Alex believes the best treatment is movement, which is why she recommends Pilates so much and why she studied to become a qualified instructor.

Samantha Moss HCPC CSP MSc BSc Dip.Yoga

Samantha Moss HCPC CSP MSc BSc Dip.Yoga

Samantha is a specialist physiotherapist and is also fully accredited with the Australian Physiotherapy and Pilates Institute (APPI) to teach Clinical Pilates. Sam is available for 1-1 and small group Pilates bookings at SWEAT Southsea from October. 

The APPI have created a unique program of rehabilitation based Pilates programs which are highly regarded around the world.

Having qualified with an MSc in Physiotherapy from the University of East Anglia and now with eight years’ experience as a physiotherapist, Sam has a wealth of experience across musculoskeletal, surgical and respiratory specialisms. Sam has looked after patients suffering from persistent pain and whiplash injuries, post-operative conditions and dysfunctional breathing to endurance athletes, Ironman and Olympic distance triathletes.

Sam moved full time into private practice two years ago and has loved every minute! Now, having moved back to the South Coast, Sam is delighted to offer her services at SWEAT Southsea. During her career, Sam has added Pilates Instructor, Yoga Teacher and Special Interest in Spinal Health with cognitive functional therapy to her training. Sam's broad, holistic experience means that she is able to look after people, not just their conditions and she prides herself on quality treatments that are also enjoyable.

Sam is a member of the Society of Musculoskeletal Medicine and the Australian Physiotherapy And Pilates Institute.

We are delighted to be welcoming Tom Waldron to the SWEAT Southsea team imminently.

Tom is a Movement Biomechanics coach, Pilates instructor and Sports Therapist.

What is APPI Pilates?

APPI Pilates was designed by Physiotherapists Glen & Elisa Withers and specifically for those working in the field of rehabilitation; therefore pathology, normal movement patterns, neuro-muscular timing and neural pathomechanics are addressed in relation to each exercise. The traditional Pilates repertoire is broken down into clearly defined levels to ensure a standard, gradual progression towards normal functional movement. Scientific evidence on segmental spinal stabilisation and on pelvic stability forms the theoretical foundation for the APPI curriculum. The APPI use a 5 stage rehabilitation programme and 5 key principles to get you back to fitness and moving your best throughout every Pilates movement. The 5 stage model works as it allows the instructor to ensure the exercise and treatment modality used is appropriate for the client on each session. Once a client understands the connection of the brain to the essence of a movement, clients are progressed along the pathway at a speed that is relevant to them. The APPI method, with over 100 different Matwork movements then allows the client to move into a more advanced, fitness and wellness program that begins to shape and tone the body to achieve the results you want.

What is STOTT Pilates?

STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. This form of Pilates, as taught by Amanda Miller incorporates modern exercise principles, and applies proven and accepted practices in biomechanics, rehabilitation and athletic performance enhancement. After realising the benefits of the concepts of the original Pilates method, and in collaboration with a team of physical therapists, physiotherapists, sports medicine and exercise professionals, the Merrithews dissected and re-connected this unique form of exercise into a comprehensive, systematic, contemporary approach to the original teachings. STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. This involves placing more emphasis on pelvic and scapular stabilization, and integration of all the parts of the body into one. As well, preparatory exercises and modifications allow the technique to be appropriate for many different body types and abilities, making it applicable to sport-specific training and everyday life.

How will Pilates benefit me?

APPI and STOTT Pilates are advanced exercise methodologies designed to improve your core strength (key in protecting the spine) and to remove imbalances within the body which may predispose you to injury. Pilates will also help you improve posture, balance and flexibility.

These methods of Pilates are suitable for all ages and fitness levels. It is beneficial for everyone to improve muscular strength throughout the body. It is recommended for people with back pain as it helps to develop muscular strength in the back and abdominal region as well as improving spinal mobility, all of which are important to the treatment and prevention of back pain. It is also great for athletes to energise muscular slings and correct muscle firing patterns as well as helping with posture. 

Benefits of Pilates:

Increased core strength, stability and peripheral mobility / Longer, leaner muscles / Balanced strength & flexibility / Improved balance, coordination & circulation / Improved posture / Increased circulation and relieved tension / Enhanced athletic performance / Heightened body awareness and mindfulness of movement / Low to no impact making it easy on your joints / Helps prevent injury and improve existing injuries / Suitable for everyone from rehab patients to elite athletes / Decrease in lower back and neck pain, as well as other general pains / Works the deeper, smaller muscles groups that can be missed in typical workouts or exercise classes / Complimentary to all other forms of workouts and rehab programmes / Modifications for all fitness levels and injuries

Who is Pilates good for?

  • Athletes looking to enhance their performance
  • Individuals recovering from injury
  • Anyone interested in increasing their core strength, flexibility and stability
  • Fitness fanatics that want to get to a higher level of fitness capacity
  • People of all ages and fitness levels
  • Individuals undertaking rehabilitation programmes
  • People interested in rebalancing their body and muscles from stressful lives or repetitive daily activities, such as sitting at a desk
  • Workout beginners that want a lower impact workout with big gains
  • And of course mums-to-be (but make sure you take pre-natal sessions/classes only!)

Pre and Post Natal Pilates

Being pregnant and having a baby is an exciting time in your life, but it can also be a little daunting. Your body and lifestyle go through major changes and making sure that you and your baby keep fit and healthy can be challenging.

STOTT Prenatal Pilates is a great way to ensure that you stay healthy and active throughout your pregnancy. It utilizes precision instruction and exercise movements to ensure the safety of you and your baby while working your muscles, joints and muscles groups that are essential to birth (pelvic floor). It helps relieve the pressure and stress your body experiences as it changes throughout pregnancy, while also giving you a workout. It is so safe and effective that it can be practiced right up until birth!

STOTT Postnatal Pilates helps women regain strengthen in their Pelvic Floor, deep abdominal muscles and correct there posture bringing it back to pre-pregnancy (or better!). It focuses on your mind body connection to ensure better muscle engagement and regaining strength through long and lean muscle tone throughout the body. Exercising strategically and effectively after giving birth is key to ensuring you return to your post-natal body, fitness and health.

Pilates at SWEAT Southsea: Availability and rates

APPI Pilates with Alexandra Cunningham / Samantha Moss / STOTT Pilates with Amanda Miller

Alexandra: Thursday's and Saturday's

Samantha: Tuesday's

Amanda: Monday and Friday evenings


Block of 5 sessions: £175 / Block of 10 sessions: £330


Semi Private (2 people): £50 / Small Group (3-5 people): £19 per person (off-peak studio times only)

(Sessions are 60 minutes)

Group classes at SWEAT Southsea

STOTT Pilates group class at SWEAT Southsea


Monday's at 6:30pm with Amanda Miller


£8/£7 with SWEAT Benefits

Spaces are limited to nine participants per class


Beginners are invited to book in for 1-1 or small group private sessions, or look out for upcoming workshops.

Please note our Pilates offering will be expanding significantly from October. Keep updated by signing up to our newsletter!