Your first reformer class: what actually happens.

Almost everyone feels a bit nervous before their first reformer class. The machine looks complicated and everyone else seems to know what they're doing. Here's exactly what happens, so there are no surprises.

Before class: ten minutes early

Arrive ten minutes before the start. We'll give you a pair of grip socks, show you the lockers and introduce you to your instructor. They'll set up your reformer with you: footbar height, headrest and springs.

The first fifteen minutes

Every class starts lying down with footwork. It warms up your legs, teaches you how the carriage moves and gets your breathing going. Your instructor will call out spring changes, so you'll never be guessing.

• Footwork on the bar, with light to medium springs

• Bridging, lifting your hips with the carriage

• Rowing with the straps, sitting up tall

The rest of the class

Next come standing and kneeling moves, then a short core section and a long stretch to finish. You'll feel muscles you didn't know you had, mostly the next day.

After your first class

Book a second Foundations class within a week while it's fresh. By your third class, the reformer will feel like home.