Do I need Pilates experience?

No. Pilates is one of the most accessible forms of exercise precisely because it is designed to adapt to each person's level, from people who have never exercised to athletes. Focus on control, not strength.

What if I have an injury?

For acute pain or recent injury, see your doctor or physiotherapist before starting. Classes don't replace individual clinical care.

What equipment do I need?

For the vast majority of classes, just a mat. At most, one class per week may use simple equipment such as a small ball, a large ball, a stick, a towel, ankle weights or dumbbells. Some of this equipment can be adapted, as indicated. The required equipment is listed in each video.

What language are the classes in?

Our online classes are 100% visual and intuitive: there is no spoken audio. Workouts are guided by a timer, strategic sound cues marking time and movement changes, plus bilingual subtitles in Portuguese and English.

Clinical Pilates · Online · Portugal

Two sisters,one clinicalmethod.

Clinical Pilates classes designed by two instructors, made for home and your own pace. A weekly practice that respects the body and encourages mindful movement.

Start now See the method

New classes weekly
Cancellation at the end of the paid period
PT · EN
No spoken instructions

+10yrs

of combined Pilates experience

— The DUO method

Movement with clinical intent.

Each class follows clinical principles of progression, motor control, and body awareness. Classes have no spoken instructions: you follow along with music, a timer, and on-screen cues for movement, breathing, and rest, at your own pace.

Evidence-based

Clinical Pilates is an adaptation of traditional Pilates. It is a therapeutic form of exercise that combines strengthening, flexibility, and postural correction.

At your pace

The number and length of classes may vary. You choose when to practise during the available week.

Made for home

A mat and sometimes simple accessories, such as a ball or band, as indicated for each class.

— Week 39

Your week

Uma nova semana de Pilates Clínico para trabalhar o corpo de forma completa, fortalecer o centro e melhorar o controlo do movimento. Esta semana, combinamos uma aula de Corpo Inteiro, um treino mais curto e focado em Core & Abs e uma aula com bastão, que acrescenta variedade e novos desafios à prática. Se surgir alguma dúvida, fala connosco. No final, conta-nos como te sentiste — o teu feedback ajuda-nos a melhorar.

3 classes

Members only

WEEK/39· Sep 21, 2026 – Sep 27, 2026

Members only

Class01Current week
protected image
32 min
PT · EN
Full class for membersLevel: Intermediate
30 min Pilates Corpo Inteiro
Pronto para subir de nível? 30 minutos de Pilates Corpo inteiro Intermédio para desafiar a tua força, estabilidade e controlo. Aceitas o desafio?
focus
Força · Estabilidade · Controlo
with
Ana Carina Silva
Class02Current week
protected image
15 min
PT · EN
Full class for membersLevel: Intermediate
15 min Core & Abs
15 minutos de Pilates com foco no core e abdominais, que combina exercícios de estabilidade, rotação e flexão lateral do tronco. Uma sessão curta e dinâmica para fortalecer o centro e desafiar o controlo da bacia e da coluna. Ativa o centro, controla o movimento e mantém a estabilidade ao longo da aula. Preparado(a)?
focus
Core · Estabilidade
with
Maria João Silva
Class03Current week
protected image
31 min
PT · EN
Full class for membersLevel: Intermediate
30 min Pilates com Bastão
30 minutos de Pilates com bastão, com foco na mobilidade dos ombros e da coluna, controlo postural, estabilidade e coordenação. O bastão funciona como referência para o alinhamento e ajuda a tornar os movimentos mais precisos e conscientes. Mantém uma pega confortável, evita criar tensão nos ombros e não utilizes o bastão para forçar a amplitude. Pronto para desafiar o teu alinhamento e controlo de uma forma diferente?
focus
Mobilidade · Controlo · Estabilidade
with
Maria João Silva

— Membership

Choose your rhythm.

Access to each published week's classes, always in Portuguese and English.

Monthly

€19.99/month

Renews automatically each month. You may request cancellation at any time.

Access to the currently published week
Every video in Portuguese and English
Difficulty level stated for each class
Cancellation takes effect after the paid period

Start monthly

Six-month

€109.99/ 6 months

that's €18.33/monthyou save €9.95

Six months of access, renewing automatically at the end of the period.

Access to the currently published week
Every video in Portuguese and English
Difficulty level stated for each class
Cancellation takes effect after the paid period

Start six-month

Annual

Best value

€199.99/year

that's €16.67/month2 months free

Twelve months of access, renewing automatically at the end of the period.

Access to the currently published week
Every video in Portuguese and English
Difficulty level stated for each class
Cancellation takes effect after the paid period

Start annual

Prices include VAT. You may request cancellation at any time; membership remains active until the end of the paid period.

— Founders

Two sisters. Two perspectives. One practice.

We are sisters, passionate about health and sport. Pilates is what brings us physical and mental balance. Based on our clinical experience, we created DUO to bring a methodical, considered practice to anyone who wants to move better, wherever they are.

Ana Carina Silva

Physiotherapist · Clinical Pilates instructor

“Movement is built through awareness, control, and respect for the body.”

Classes in Portuguese and English

Maria João Silva

Nurse · Pilates instructor

“Consistency changes how we move and how we experience the body.”

Classes in Portuguese and English

— Questions

Before you begin.

No. Pilates is one of the most accessible forms of exercise precisely because it is designed to adapt to each person's level, from people who have never exercised to athletes. Focus on control, not strength.