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PilatesSculptHybrid

Move without stiffness. Build strength that lasts.

Core-first training for desk workers and beginners. Start with a free call.

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Hoovoo's founder in an upward stretch on a Pilates mat
Core firstEvery session

01 Recognise

Long days ask a lot of your back.

Hours at a desk are endurance work for the muscles around your trunk. When they tire, posture is usually the first thing to go: the head drifts forward, the shoulders round and the lower back takes the load.

Two seated figures. On the left, a slumped spine curves forward and the head sits well in front of the hips. On the right, a stacked spine keeps the head above the hips, with the core switched on around the lower back.
Slumped. The head drifts in front of the hips.Stacked. Head over ribs over hips, with the core switched on.

02 Reframe

Your core is not your abs.

It is a cylinder of muscle around your trunk. Watch the lid and the base: they move together as you breathe.

  1. 1Diaphragm The lid, above.
  2. 2Deep abdominals Wrap the front like a belt.
  3. 3Spine muscles Run up the back.
  4. 4Pelvic floor The base, below.
  5. 5Hips and glutes Anchor it to your legs.
The core drawn as a cylinder: the diaphragm forms the lid, the pelvic floor the base, the deep abdominals wrap the front, the spine muscles run up the back and the hips and glutes sit at the bottom.12345

03 Method

One centre. Three ways to train it.

PilatesControl · Breath

Slow, deliberate mat work that teaches you to switch on your deep core.

SculptStrength · Endurance

Strength work with weights and bodyweight, with the same attention to form.

HybridAll three combined

Control, strength and short conditioning blocks, tied together by the core.

04 Proof

Not a trend. Tested.

Published reviews, in plain words, including where the evidence is still thin.

0.63

Effect size on dynamic balance

A 2022 meta-analysis of 10 studies found a moderate improvement from core training, in athletes and untrained people alike.

Source: Journal of Sports Sciences, 2022

16

Studies of Pilates in healthy adults

Strong evidence for flexibility and dynamic balance, moderate evidence for muscular endurance. Many of the studies were small.

Source: Archives of PM&R, 2011

2+days

Strength work each week

The WHO advises adults to train all major muscle groups on two or more days a week. That is why Sculpt exists.

Source: World Health Organization

Research reports averages across groups, and individual results vary. Hoovoo sessions are fitness training, not medical treatment. See all the research on The Method page.

05 Path

Three steps from here.

Nothing to pay and nothing to decide until you’ve talked to us.

  1. Step 01

    A free consultation call

    Tell us how you move now, what your week looks like and about any injuries.

  2. Step 02

    A plan around your week

    We suggest the practice and rhythm that suit you, and tell you honestly whether it’s a fit.

  3. Step 03

    Six months of practice

    Foundation, Build, Own it: from learning the basics to training with confidence.

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06 Commit

26 weeks. One decision.

Motivation gets you through a week. A decision gets you through six months. In a University College London study, new daily habits took a median of 66 days to feel automatic, and anywhere from 18 to 254.

Lally and colleagues, European Journal of Social Psychology. Summary: PsyBlog.

See the six-month practice
26 weeksThree phases
Proposed structure · sessions per week and timings to be confirmed

07 Fit

Built for real weeks.

The first two months are built for beginners, and every exercise can be made easier or harder. What you need is two to three sessions a week and one free call.

  • Women and men01
  • Beginners02
  • Desk workers03
  • Techies04
  • Anyone coming back after a break05

Start here

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