It was nearly a year ago that I first met Izzy Samuel. By met, I mean that I tuned into her sun-soaked studio from my living room, where I was all set to take on day one of her 25-day Pilates challenge. At the time, I had no idea what to expect. Her workouts had come highly recommended for being challenging, effective and efficient, but, wedded to my studio Reformer membership, my expectations remained relatively low.

It was to my surprise, then, that 25 days later, I’d fallen hard and fast for Pilates by Izzy. My body feeling sore but strong, I was blown away by how much muscle tone I’d built in just three and a half weeks. Aside from a short burst of social connection, I’d missed very little about going to the studio, and had saved myself more than £100 on membership fees and post-class coffees.

It’s why, nearly a year later, I’m still committed to my thrice-weekly YouTube classes with Izzy. From 15-minute express workouts to 55-minute studio-style sessions, there’s a huge catalogue of classes which have fitted seamlessly into my frequently chaotic schedule.

Ahead, everything I’ve discovered in my year of Pilates by Izzy and my all-time favourite classes for you to bookmark. Plus, a renowned Pilates instructor weighs in on what makes Samuel’s workouts so effective, and how to know if home Pilates is right for you.

If you’re looking to expand your Pilates practice, we’ve got guides to the best advanced Pilates moves, the best exercises for your core, and how to master the notoriously challenging Pilates Teaser. Plus, find out how Pilates compares to the trending Lagree method; a strength and postural workout which provides a serious burn.

Pilates by Izzy Blends Pilates with Strength—And I’m Completely Converted

What are Pilates by Izzy workouts?

We all know Pilates is good for us - studies frequently find evidence of its power to strengthen your core, balance, posture and functional mobility. But Izzy’s classes are a departure from the classical sequence, incorporating more contemporary and strength-based flows which you wouldn’t find in a traditional mat class.

“Izzy infuses Pilates with barre, strength, and functional fitness, which adds creativity and variety to her classes,” confirmed Pilates Instructor and Founder of Aether Spaces, Jo-Leigh Morris, when I spoke to her last year.

It’s this which makes her classes so popular, says Pilates Instructor, Eloise Skinner. “As Pilates has risen in popularity, many people have started to look for variations on the classical sequence. Izzy’s blend of strength, form, control and precision meets that need, with formats like her challenges, which inspire people to get involved.”

Samuel has an app, Strong by Izzy, with a library of over 300 workouts which you can access for £29.69 per month. So far though, I’ve managed a full year using her free YouTube classes alone, so I’d recommend starting there before investing.

Who are Pilates by Izzy workouts best for?

There’s no denying that Samuel’s classes are on the advanced side of home Pilates, which means you’ll want to build up some experience before trying them, especially because many of her classes incorporate weights.

“Safe use of weights depends on correct form, which is best to check in a studio environment first before progressing your practice at home,” confirms Skinner. “For those with a bit of experience and who want to get started with more challenging home workouts, I'd still recommend building up the intensity over time, and don't forget that cool-down and recovery routines still matter, even when you're not in the studio.”

As I’ve quickly discovered, Pilates by Izzy is great for anyone short on time or with an inconsistent schedule. “Home classes are more convenient, cheaper, easier to schedule around other commitments, better for those with additional responsibilities like childcare and enable you to work out in whatever you feel comfortable wearing without worrying about what others might think,” says Skinner. “They also allow you to repeat certain sections, personalise your practice and amend things like duration, equipment and intensity level to fit your current situation.”

Five Pilates by Izzy Workouts To Try This Month:

1. 15 minute deep core workout

What? An express class targeting the deep core muscles using the Pilates ball.

How long? 15 minutes.

2. 25 minute upper body Pilates workout

What? A deceptively challenging upper-body-focused workout using light hand weights.

How long? 25 minutes.

3. 30 minute glute workout

What? A glute-focused lower-body burn with plenty of bridging and side-lying.

How long? 30 minutes.

4. 40 minute full body Pilates workout

What? A signature Pilates by Izzy workout - plenty of core, lower and upper body moves to torch your whole body.

How long? 40 minutes.

5. 50 minute full body strength workout

What? A full-body strength workout using light handweights, targeting the glutes, core and upper body.

How long? 50 minutes.

I Gave Up My Studio Pilates Classes for Pilates by Izzy—Now I’m Stronger Than Ever

Months one to six

Having completed the 25-day challenge last September, I toyed with the idea of returning to the studio. But looking at the positive change to my bank balance and my ever-shifting calendar, I came to the conclusion that my new home set-up suited me too well to give up. Plus, I had a whole library of Samuel’s classes to explore (at the time of writing, she has 118 videos on her channel).

At first, I really was obsessed, and would do Izzy’s classes five to six times a week. Some days, it was just a 15-minute express session tagged onto the end of a morning walk or jog, and other days it was a longer 40-minute class that formed the entirety of my exercise for that day.

My favourites, though, were the 25-30 minute classes. Short enough to be manageable whatever your mood or level of motivation, but providing a burn over and above what you’d expect for their length, I found that they’d often provide a gateway into movement. It plays into that whole ‘just do it for five minutes’ theory. I’d start the class feeling sluggish and by the end would be clicking ‘watch next’ raring for more.

In those first few months, the classes would frequently push me to my limit, even as someone who’d been going to studio classes for years. This was particularly the case in the upper body sessions, where the pulses and progressions seemed to verge on endless. Often I’d modify or pause the video to give my muscles a break - something I’d encourage as you build up to Samuel’s intensity.

Months six to twelve

By six months of consistent Pilates by Izzy, I’d noticed huge changes to my strength. I could handle pretty much any progression she threw at me (not without complaint, mind you), and hardly ever needed to pause the video or drop the weights.

I was aware, however, that I’d become a bit reliant on home Pilates classes and had begun to neglect lifting at the gym and, to an extent, cardio. Conscious of the need to lift heavy to protect my bone health and muscle mass, and to keep up the cardio for long-term heart health, I did reduce my Pilates by Izzy sessions to three days a week, with the now spare days dedicated to the gym and a weekly swim.

Since then, I’ve found the combination to be my sweet spot: weekly Pilates, running, swimming and weights serve me really well. I feel strong, fit, energised and, importantly, I’m rarely bored of movement. Involving a social element through the gym and running has also given me back the crucial connective element of exercise which I’d started to miss since leaving the studio, without the same price tag as Reformer classes. Occasionally, I still book a one-off class - if you enjoy it, there’s absolutely no harm - but from a body composition and strength perspective, I’m wholeheartedly convinced that Pilates by Izzy is as good as anything I’ve done in the studio.

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I first met Bryony Deery a few months ago, at a lululemon event where she hosted a mat-based classical Pilates workout for 450 attendees. She was clear with her instructions, concise in her encouragement, and effortlessly charming in the way she guided the room while I was fighting for my life. It was one of the spiciest workouts I'd done in a while, and I'm a Health Editor who works out for a living.

A classical Pilates instructor who's built her empire around the premise of helping women feel strong, Deery is so much more than "just" a Pilates instructor. She's the founder of Pilates By Bryony, a Dior Beauty Global Wellness Expert, and author of the revered Notes To Self Substack, as well as the co-founder of Cloudcha Matcha.

At the end of last year, she gave birth to her first child, an experience that, when we chat, she shares she felt well prepared thanks to her Pilates background. But nothing, she openly admits, could have prepared her for the physical and emotional transformation of becoming a mother.

Deery is candid and open, sharing her lived experience and how her own birth experience unfolded in ways she couldn't have prepared for. Like so many women before her, she had to navigate the messy, often confusing terrain of postpartum recovery—where joy sits alongside grief, exhaustion and uncertainty, and where healing is front and centre of mind, but far from linear.

Now, seven months postpartum, Deery is purposely forging her own path—prioritising softness, self-compassion, and coming back to herself, while enjoying all of the joys that new motherhood brings over the outdated notion of "bouncing back."

Below, she shares her birth story, the lessons she's learnt in the last year, and why redefining what strength really means after birth is so critical.

My Honest Birth Preparation and Postpartum Recovery

I've spent my career teaching movement and structure through Pilates, and in some ways, that expertise shaped how I approached preparing my body for birth.

I felt so lucky approaching the birth of our daughter, because there aren't many things that ask you to tune into your body quite like preparing for labour.

Pilates had already given me that. More than anything, it gives you a mind and body connection that lets you really know when you can challenge yourself and when your body needs to rest, which becomes invaluable in pregnancy when everything is changing week to week.

Physically, it prepared me in all the ways that are key for birth: the mobility to stay open and comfortable as my body changed, the strength to carry the bump as well as possible, the core and pelvic floor awareness you rely on so heavily during labour, and the controlled breathing that honestly was one of the biggest things during labour. The method I teach is classical and low-impact; I could keep going for as long as it felt right, adapting as I went rather than stopping and starting.

But the benefits aren't only physical. Pilates was the only time when I found my calm, centred myself, got into the zone and really learned to believe in the power of the female body.

So much of pregnancy is spent preparing for the baby, and we forget that we're the ones who have to go through the birth and recover afterwards. For me, Pilates was how I prepared myself and the more you invest in yourself during pregnancy, the more prepared you feel when your baby arrives, and you're more depleted than you've ever been.

If I could recommend one thing to other expectant mums, it would be to find a practice that strengthens your body and quietens your mind in equal measure. Preparing yourself is preparing for your baby too.

Preparing both body and mind

My birth preparation was a mix of physical and mental.

Physically, I kept my body moving in a way that felt supportive rather than strenuous. I carried on with my Pilates, adapting as I went. I filmed our prenatal workouts in real time while I was pregnant, so the sessions on the app are the exact ones I was doing myself right through those months. I also added lots of walking, good rest and really nourishing food, because I wanted to go into birth feeling strong and looked after rather than depleted. In the final weeks I also used an EPI-NO, a device that helps you gently prepare and train the pelvic floor and perineum for birth. It also really helped me to visualise the birth itself and practise my breathwork.

Mentally was just as important to me, if not more. I spent a lot of time getting into the right headspace and protecting my mindset, and I chose not to fill my head with other people's birth stories. The biggest thing I did was listen to positive affirmations, over and over, until believing in my body felt completely natural. By the time I went into labour, I had my headphones in and those affirmations playing, and they genuinely carried me through.

I can't recommend preparing your mind as seriously as you prepare your body enough. Find the affirmations, the breathing and the calm that work for you, and practise them long before the day so they're already in your system when you need them. The physical preparation matters enormously, but feeling calm and truly believing in yourself is what you'll lean on a lot too, alongside small, practical things like the EPI-NO that genuinely make a difference.

A calm mind and body will carry you through the unexpected

The birth itself I felt so ready for, but what I hadn't expected or prepared for came 24 hours after having Elle. I had a large blood clot, and having it removed was worse than labour. It was the worst pain I've ever felt in my life. No amount of understanding the female body, workouts, or visualisation can prepare you for a pain like that.

My doctor removed it by hand as I didn't want to go through an operation. I had gas and air and put my headphones in, listened to Louise Hay affirmations and reminded myself that my body knew what it was doing and that I could trust my amazing doctor, Claire Mellon.

It taught me that you can prepare so thoroughly and still be handed something you never saw coming, and that your calm mind and your body will carry you further than you ever think they can.

Gently rebuilding

In those first few weeks postpartum, I really had to listen to my new body rather than stick to my usual routine. Movement is such a huge part of who I am, so of course I craved it, but I also knew this was a time to rebuild gently rather than pick up where I'd left off. I started modifying and slowly building my core back up; at first it was just breathwork and small activations, as the body needs time to reconnect and get strong again.

Within a couple of weeks, I was moving in a really gentle, considered way. I would always recommend that people typically wait between 6 and 8 weeks depending on their delivery, but I was lucky - I've been teaching for so long and had a very easy delivery, so I was able to very slowly start to introduce movement early on.

It felt so good not because I was “getting back” to anything, but because movement has always been how I feel like myself. It's become much more of a mental thing for me, and I am hearing that it's the same for so many of our members.

Preparation for the baby as well as recovery of the mother

One thing nobody told me about postpartum recovery is how depleted you feel, and how much of it isn't purely physical. You expect to be tired, but no one really prepares you for the way your hormones are completely all over the place at the same time as you're caring for this tiny human who needs you constantly.

Even in the wellness world, we talk so much about preparing for the baby and so little about the recovery of the mother. I wish someone had told me that looking after yourself in those early weeks isn't selfish; it's essential, and that giving yourself even thirty minutes in the day to move, breathe or just something for me still is part of the recovery, not a luxury on top of it.

Your body has done the most extraordinary thing. It deserves to be looked after just as carefully as your baby is. The hormonal side of pregnancy and postpartum really surprised me; it's really important to ask for help from family, doctors and friends when you feel you need it or something is off.

Rest and stillness

Rest and stillness played a much bigger role in my recovery than I expected, and it was probably the hardest lesson for me. My whole life is built around movement, structure and showing up every day, so learning to be still and let my body simply recover didn't come naturally at all.

But rest is where so much of the healing actually happens, and in those early weeks it truly was the work, resisting the urge to prove I was fine, and instead allowing myself to slow down. I came to see stillness not as doing nothing, but as another form of looking after myself, just as important as any workout. Choosing to rest was its own kind of discipline.

Understanding movement in a new light

Motherhood has completely changed the way I teach and think about Pilates and movement for other women, and I think for the better.

Before, I taught pre- and postnatal movement from everything I'd studied and knew was right, but now I teach it from having actually lived it. I understand the exhaustion, the small windows of time a new mum really has, and why the reconnection has to come before anything else.

I'm gentler with it now in terms of how much pressure we put on ourselves as women and our limited time, and I give women so much more permission to go slowly and to meet their bodies where they are, rather than rushing towards where they think they should be.

Having Elle made it so real for me in a way no training ever could, and I think the women I work with can feel that difference. It's no longer theory to me; it's something I've been through myself.

My top piece of advice?

If I could go back and give myself one piece of advice before giving birth, it'd be to trust my body and let go of trying to control every part of it. I'm someone who likes to prepare and plan, and birth is the one thing that asks you to surrender to it completely. I'd tell myself that all the preparation was done, that my body already knew what to do, and that I could simply trust it and let it lead.

I'd also remind myself to be just as gentle with the recovery afterwards as I was diligent with the preparation before because that part matters just as much. I would also tell myself to soak up every little self-care moment for myself as much as possible.

"Bouncing back"

I've never really loved the idea of “getting your body back,” because it suggests the body you had before was the one you were meant to keep, and that pregnancy is something to undo. I think of it far more as rebuilding — gently, and in the right order, into a body that's actually stronger and more capable than before. Having my daughter deepened that completely. I understood it as a teacher, but living it made it real: feeling how much the body has to reconnect and rebuild from the inside out, and how well it does when you give it time and consistency rather than pressure. You're not going backwards. You're building something new, and that feels like a far kinder and more powerful way to look at your body after birth. Equally, I do really understand it because we want to feel good and ourselves again. I reframed it to wanting to be the strongest I have ever felt and gave myself that goal.

I feel quite conflicted about the phrase “bounce back." On one hand, I completely understand the message that you don't bounce back, because you're a new person now and it's not realistic to expect your body to simply return to how it was. But at the same time, I don't think a woman should feel guilty for wanting to feel strong or like herself again, because having physical goals that make you feel confident is more than okay too.

There's no single right way to do this. Whatever feels right for you is the answer, and everything else is just noise you can quieten. My whole approach has always been about strength and confidence built gently and consistently over time, never quick fixes or pressure, and that's even more true after birth.

Give yourself grace, move in a way that makes you feel good, and do it entirely in your own time. There's enough pressure on women already, especially now, without us adding to it ourselves.

We love a wellbeing trend as much (more) than the next person here at MC UK, and add Pilates into the mix, and it's safe to say - we're completely sold. And there's certainly been no shortage of Pilates iterations doing the rounds in the past few years: wall, vertical, contemporary, Tower - you name it, we've tried it.

The reasons for our Pilates obsession are manifold: we know that the practice enhances posture, core strength, flexibility and balance (check out this study, from the Muscles, Ligaments & Tendons Journal) while also improving mental health outcomes, too - see this research, published in the journal Healthcare (Basel).

And we're not alone: nothing gets the A-listers out in force quite like Pilates, with celeb fans ranging from Harry Styles (we're yet to bump into him at a London class, but trust us when we say, we're trying) and Lewis Hamilton (ditto) to Jen An and Lady Gaga among others.

So, you can imagine our excitement when a shiny new style of the practice started popping up on our feeds: red light Pilates. Naturally, I was first in line when it came to giving it a whirl - keep scrolling to find out how I got on, but while you're here, don't miss our guides to the different types of Pilates, the best Pilates workouts of all time and the best Pilates moves for building muscle - plus, find out how one Health Writer got on when she tried Pilates toe taps every day for a week, here.

Red Light Pilates Is the Internet’s Newest Wellbeing Obsession–so I Tried It

What is red light Pilates?

If you're new to the trend, this bit's for you. It's worth noting that there are a few different iterations of red light Pilates, and it's commonly mistaken for hot Pilates.

"Although they’re often combined, red light and hot Pilates are not the same thing," explains personal trainer and Pilates instructor at Yoga-Go, Deborah Luciano. "Hot Pilates focuses on using external heat to warm up a room, with the objective of elevating the heart rate faster, deepening flexibility, and facilitating a detoxifying sweat.

“Red light Pilates, on the other hand, involves sessions that take place under specialised red or infrared LED ceiling panels and lights. This is thought to help reduce cortisol and post-workout soreness, as well as support collagen production. Though some studios combine red light therapy with a gently warmed room, or vice versa, their goals and benefits are not necessarily the same.”

What are the purported benefits of red light Pilates?

It's important to note here that the majority of the benefits associated with red light Pilates still come down to the Pilates itself, rather than any light or heating aspects - but that's not to say that you won't reap the rewards of the session. Let's take a look.

1. It challenges the body

Pilates might be low-impact, but anyone who has tried it can attest that this absolutely does not mean it's low intensity or low reward. Add in some red light, and you're challenging the body in a whole new and deeper way.

"Red light Pilates gently warms the muscles, preparing the body for movement and encouraging deeper, more effective muscle activation," shares Sol Bouille, founder of The Island. "It allows you to move with greater ease, helping you explore a fuller range of motion while maintaining control and precision.

"Additionally, it supports a stronger, more dynamic practice, making it easier to sustain challenging sequences."

Sounds good, right?

2. It might boost recovery

Now for the science bit: studies show that red light therapy might enhance recovery, with benefits for athletes including improved muscle strength, endurance and reduced risk of injury, alongside accelerated muscle regeneration.

"Red light therapy may provide an additional benefit for some people by supporting recovery, reducing muscle soreness and promoting skin health, but the evidence for combining it specifically with exercise is still emerging," notes Pilates trainer and founder of Rare Street Pilates, Nikki Behrens. "The biggest benefits still come from Pilates itself. Regular practice improves core strength, posture, mobility, balance, coordination and body awareness while helping to reduce aches and pains associated with modern lifestyles."

3. It can improve flexibility

"The warmth of a red light Pilates studio enhances circulation, delivering warmth throughout the body and helping muscles feel energised and ready to perform," agrees Bouille. "It deepens the mind-body connection, creating a calm, focused space where breath and movement work in harmony.

"Many people find the even, soothing warmth more comfortable than conventional heated rooms, making it easier to settle into the flow of the class."

4. It's relaxing

Ok, hear us out: while the workout itself isn't going to feel particularly relaxing, afterwards it's common to feel a sense of calm and ease of movement, which can last up to a day.

"The combination of movement, warmth and focused breathing often leaves participants feeling deeply relaxed, with many saying they enjoy a better night’s sleep after class," notes Bouille. "The infrared environment adds a soothing, sensory element that encourages people to slow down, focus on their breath and become fully present in the moment. For many, it feels like a complete wellness ritual rather than simply an exercise class, an opportunity to build strength, release tension and leave feeling energised yet calm."

Who is red light Pilates best for?

While we're the first to advocate a consistent Pilates practice for practically anyone and everyone, there are some people who might want to swerve the heated trend.

"Infrared-heated Pilates may not be suitable for everyone," cautions Bouille. "People who are pregnant, have certain cardiovascular conditions, heat intolerance, or other medical concerns should seek advice from their healthcare professional before participating in heated exercise classes.

"This being said, those who enjoy exercising in warmth and find it helps them move more comfortably will enjoy it; likewise, people experiencing muscle stiffness, as the gentle heat can help the body feel more supple before and during movement.

"It's also great for anyone looking to improve strength, mobility and flexibility in a supportive environment, to enjoy a mindful, restorative experience, and those who wish to deepen their mind-body connection, using breath, precision and movement to improve focus and body awareness."

I tried red light Pilates - my honest feedback

You should know, I love Pilates. If it were up to me, I'd be doing it all day, every day. But real life has a tendency to get in the way (three kids, a job and a dog - not to mention, it's the middle of the summer holidays), so when I say I was thrilled to be heading to a Saturday lunchtime class, I'm not exaggerating. As I make my way to South Kensington's Burn Lab, I'm once again counting myself lucky that I get to call this work - but I won't lie - I'm apprehensive about how tough the class will be, and the fact that it's already a balmy 27 degrees in London isn't helping matters, either.

And rocking up to the studio, just off a super cute, quintessential London mews, my fears aren't even a tiny bit allayed: there's matching Alo sets and 20-somethings everywhere. Which is fine, I tell myself - Pilates is for everybody, after all, right?

Soon enough, I come face to face with my first hurdle: attempting to pull sticky lycra on over my already sweaty body. PSA: there's no changing room here, as such - just a very hot cloakroom that does little to calm my nerves - so arrive dressed for class!

But this being said, the studio is great: there's plenty of space, gorgeous equipment and even electrolytes and chilled bottled water on tap. I can't wait to get started.

And it doesn't take long for my worries to evaporate, once we start a gentle cat-cow flow and some intentional breathwork. The instructor, Madeleine, is super clued into us, and checks we're all happy for hands-on adjustments to form straight away (always the sign of a great teacher).

So far, so good - but the gentle pace (unfortunately) doesn't last, and we're only a few minutes in when that infamous Pilates burn starts to build. And when I say I've never sweated so much in my entire life - believe me.

It's safe to say this isn't a class for the faint-hearted. Even as a seasoned Pilates-goer, I check my phone for the time more than once, and yes, I take some of the modifications, too.

Do I enjoy it, nevertheless? In a word: absolutely. I love it. It could easily become a (slightly too expensive) habit, and I literally bounce out of class, drenched in sweat, feeling like I can take on the world. And that feeling lasts a good few hours, even battling through weekend West End crowds - no mean feat. And that dodgy back that's been bugging me all week? Gone. It could be coincidence, or it could be the red light - either way, I'm taking it as a win.

As for whether the session will boost my longevity, I imagine it will take more than one class - and we'll have to wait and see - but overall, it's a hard recommend from me. Run, don't walk, to your nearest red light studio to try it for yourself. Just don't forget to take a towel...

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Call us biased, but when it comes to workouts that boost mobility, strength and muscle, there's one that consistently tops our list: Pilates. The workout of the past few years, it's loved by many an A-lister, and for good reason: studies consistently show that the practice is great for boosting flexibility, strength and mobility (check out this study, from the journal Springer Nature Link), while also benefiting our mental health, too (see: this research, from the journal Healthcare (Basel)).

And there's one move in particular that has top instructors raving: the Pilates leg circle. A deceptively simple move, the leg circle is rumoured to be the GOAT when it comes to improving core strength, boosting muscle, and improving that most elusive of skills - hip mobility.

But what exactly is it about the leg circle that makes it superior to the other (excellent) Pilates moves for all the above? We turned to our favourite pros to find out - keep reading to learn, but while you're here, don't miss our guides to the best Pilates YouTube workouts to stream for free, the best Pilates exercises of all time, and the benefits of Pilates for runners, here. Plus, find out how one MC UK Health Writer got on when she tried a Pilates criss cross move every day.

What are Pilates leg circles?

So, what are Pilates leg circles? Exercise number four in a classical Pilates flow, they're also known as single-leg circles, and - as you'd imagine - involve moving the leg in (controlled) circles, while lying on the mat.

"Leg circles are one of the original exercises from Joseph Pilates' classical mat repertoire and a brilliant example of how Pilates can make a seemingly simple movement incredibly challenging," shares instructor Aleksandra Warburton. "The exercise involves drawing controlled circles with one leg while lying on your back, with the goal of keeping the rest of the body completely still. Although the moving leg is the obvious focus, the real work is happening through the core and pelvis, which must stabilise throughout the movement.

"It's a fantastic reminder that Pilates isn't about how big the movement is, but how much control you can maintain while performing it."

What are the benefits of Pilates leg circles?

We've touched above on some of the benefits of the humble leg circle, but there are plenty more to explore, too.

1. They boost deep core strength

First and foremost, while it's logical to assume that the primary working muscles here are the legs, in actual fact, the core is actively engaged throughout the leg circle motion.

"Leg circles are excellent for developing deep core strength," notes Warburton. "Every circle challenges the transversus abdominis (your body's natural corset), along with the obliques and pelvic stabilisers, to prevent the hips from rocking or the pelvis from tilting. If your core switches off, you'll know about it straight away!"

2. They improve hip mobility

Runners and cyclists, listen up.

"Leg circles require the femur to move independently of the pelvis," explains Pilates instructor and founder of Sol Pilates, Meg Bew. "This dissociation is fantastic for improving movement at the hip joint while maintaining stability through the trunk and pelvis. The circular movement also helps circulate synovial fluid - the joint’s natural lubricant - which supports healthy joint function and nourishment of the cartilage."

3. They help stabilise the pelvis

Pelvic stability might not be top of your list of must-haves, but trust us when we say it's crucial for building a balanced, mobile and capable body.

"Leg circles require you to maintain control of the trunk and pelvis while one hip remains anchored and the other moves dynamically," explains Bew. "To the eye, it looks simple, but the demand on the whole body is surprisingly challenging. Performed with control, they're an excellent way to improve hip mobility while maintaining stability through the pelvis and trunk."

4. They enhance functional strength

Pilates generally is amazing for building functional strength - which is all about building a body that's fit for the everyday movement patterns we all utilise. And leg circles in particular are excellent for boosting this type of strength, say the pros.

"From a strength perspective, leg circles work the hip flexors, adductors, abductors, glutes and deep stabilising muscles around the pelvis," says Warburton. "While they won't build muscle in the same way as lifting heavy weights, they absolutely contribute towards developing lean muscular endurance and improving functional strength, particularly when performed slowly and with control."

5. They work control and coordination

Ask any instructor, and they'll tell you Pilates is as much about control as it is strength and muscular endurance - and the key to performing the perfect leg circle is to slow it down and move with control and co-ordination.

"Regardless of the range of motion, the focus with leg circles should remain on controlled movement, core engagement, and initiating the motion from the hips rather than the knee or lower leg," notes Pilates expert Sol Bouille, founder of The Island studios. "Focus on smooth, controlled motion rather than making large circles, and breathe steadily throughout the exercise."

How to do Pilates leg circles with good form

We bang on and on about form in Pilates, but the fact remains: you won't benefit from poor technique, and you'll likely do more harm than good. As always, quality trumps quantity, and be sure not to rush the move.

"Think quality over size," advises Bew. "The movement should be smooth, controlled and led by the breath - I love the image of balancing a glass of water (or champagne!) on your pelvis. The aim is to keep it perfectly still throughout the movement."

Bew recommends the following steps:

• Lie with your arms long in a low V, palms facing down to provide a wider base of support. As you progress, try turning the palms up to reduce the amount of anchoring through the upper body.
• Lengthen one leg along the mat, reaching through the heel, and find a neutral pelvis and spine.
• Float the gesture leg towards the ceiling, reaching long through the toes.
• Allow the movement to come from the hip joint rather than the pelvis or lower back. Begin with small, controlled circles, moving the leg across the body, down, around and back to the starting position. Only make the circle as large as you can whilst keeping the pelvis completely still.

Who are Pilates leg circles best for?

The best bit? The humble leg circle really is accessible to - and suitable for - all of us, whether we're new to the practice or have been shaking our out mats for years.

"Leg circles are one of those wonderfully accessible Pilates exercises," shares Bew. "They need very little space, no equipment unless you choose to add it and only a few minutes of your day. Done little and often, they can make a real difference to your hip mobility, body awareness and pelvic stability.

"They're especially good for people who are hypermobile, provided you maintain a soft bend through the knee rather than locking into the end range, and prioritise muscular control over flexibility.

"If your muscles are tight, try using a theraband, which can help support the weight of the gesture leg, reducing excessive gripping through the hip flexors. It also provides gentle feedback and can make the movement more manageable for those with tighter hamstrings.

"For those with excellent mobility (dancers, for example), slow the movement down and focus on maintaining pelvic stability throughout each circle."

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By now, you'll know that we're big fans of Pilates here at MC UK. The low-impact, full-body workout has soared in popularity in recent years, with boutique studios and on-demand platforms popping up left, right and centre. While social media might make it seem like a passing wellness trend, the method has more than a century of history, not to mention a growing body of research to back up its benefits.

Popularised by the likes of Hailey Bieber, Kendall Jenner and Harry Styles, the method was first developed in the early 1920s by Joseph Pilates, which was originally called Contrology. The popular workout is practised all over the world to help improve strength, posture, flexibility and body awareness through mindful, controlled movement.

Today, Pilates is widely recognised for far more than its physical benefits. Research suggests regular practice can improve core strength, balance and functional mobility, while systematic reviews have also linked it to improvements in wellbeing and quality of life. In other words, those slower, more intentional movements can deliver benefits that extend well beyond toned abs.

But perhaps the best part? Scientists are continuing to uncover lesser-known ways the practice may support both body and mind.

For those of you who don't know me - I'm Ashlea McKee, a classical Pilates instructor, MC UK Master and founder of Élan Wellbeing and the Pilates with Ashlea app. Below, I've explained the one benefit you might not have heard about yet - plus exactly why Pilates is worth adding to your routine this year.

If you're eager to read more Pilates content, while you're here, don't skip our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here.

The rise of the Pilates runner

You'll know from my first Marie Claire Masters article back in March that I think Pilates is an incredible all-rounder of a workout - but there's one lesser-known benefit that no one seems to be talking about.

You see, Pilates is an incredible method to train alongside cardio disciplines, like running, as it boosts core strength, coordination, recovery times and injury prevention (I'll go into more detail on each below).

First up: training Pilates alongside your weekly mileage helps to aid joints and improve mobility and body awareness, making you a more fluid, form-focused runner. It also assists with any postural imbalances which, if left unnoticed, could lead to potential injuries down the line. It's an excellent workout for boosting abdominal and pelvic stability, too, creating a stronger core foundation which, in turn, supports better balance, control, and running efficiency.

Connecting to your breath is a key tenet in both disciplines; focusing on your breath during Pilates will only improve your ability to do so during training miles or races. Breathing is one of the main principles of Pilates, as you'll know, and there's a big focus on connecting your breath to movement. To sustain your pace while running, breathing is essential, and efficient breath control can help take your performance to the next level.

One of the things I love most about Pilates is what a mindful form of movement it is: it creates a powerful connection between breath, mind, and body.

Next, Pilates trains controlled, low-impact movement in a way that running can't. Running is high-impact and cardio-based; Pilates is a slower and controlled low-impact workout. Train them both together, and you'll reap the cardio benefits from your mileage and the strength and mobility gains from the Pilates mat or apparatus work, like the Reformer, Tower, and Wunda chair. Pilates can improve running efficiency and economy in many ways, in other words, making you a stronger, faster runner.

And finally? And finally? Pilates can help lower your risk of injury - not just during marathon training, but across many sports and everyday activities as it improves form, body awareness, and alignment. It helps runners move more efficiently and stay stable during long-distance running, especially when you start to tire. Pilates gives runners the tools to better support their bodies throughout training, which you can then take into your race.

Take it from those who've tried it

I asked the members of my Pilates community who workout regularly with me while fitting in their weekly miles, and they said the main benefits they've noticed themselves span:

• The core stability and control helps with your leg control and therefore your stride.
• The coordination of your arms and legs with the power and pace you're generating.
• The posture perspective - if you're running long distance, staying straight and aligned through the trunk and spine helps to sustain pace, movement, and speed, as well as distribution of weight.
• The reduction of tension, aches and pains
• The stamina from the classical order (progressions and transitions).

The importance of a strong core and glutes

Underpinning many of the Pilates moves I'd recommend for runners is a focus on core and glute strength. Both muscle groups are essential for runners and non-runners alike, helping you move well in everyday life and supporting the strength and stability that become increasingly important as you age.

A strong core helps you hold yourself taller and feel lighter while running. Strong abdominals also support better posture, and better posture helps you breathe more efficiently and sustain your pace for longer. Remember - it's all connected! Pilates emphasises movement from the centre in every exercise, helping to build strong foundations through the deep abdominal and stabilising muscles. This, in turn, creates better control and stability, especially as fatigue sets in.

Next up, your glutes. The glutes play a major role in powering and supporting movement, and the hips need to be both strong and mobile for an efficient stride. As we know, running is high impact, so if the glutes and hips are weak or tight, other muscles begin to compensate, which can lead to poor form, fatigue, and even injury. Pilates helps strengthen and mobilise these areas to improve overall running performance.

If you only have ten to fifteen minutes to work out, remember this: it's always better than nothing, and can still be super effective. Focus on moving the body through all planes of movement.

A beginner classical Pilates order is a great place to start with exercises like The Hundred, Roll Up, Single Leg Circles, and more foundational movements that never date.

Keen to prepare your body for smoother, more efficient running and reduce the risk of injury? Try the moves below.

7 Best Pilates Moves for Runners

Warm up: Bridges

One simple change runners could make this week to improve performance is simple: to warm up and cool down. Taking care of your body is key for longevity, injury prevention, and performance.

A warm-up can include some breathing, standing Pilates, spinal mobility, and hip, knee, and ankle mobility, keeping it dynamic but controlled.

A cool-down post-run can be more focused on releasing through stretching and mobility work for the hamstrings and hips, using exercises such as Child’s Pose, the Roll Up, Spine Stretch Forward, and a side-lying quad stretch.

Best for: Warming up the body, spinal articulation, glute activation, pelvic stability, and mind-body connection.

Move one: The Hundred

How to: Lie on your back, lift your head, neck and shoulders, and extend your legs to tabletop or a 45-degree angle while engaging your core. Pump your arms up and down in small, controlled movements, inhaling for five pumps and exhaling for five, until you've completed 100 arm pumps (10 breath cycles).

Best for: Breath, deep core activation, coordination, and full-body warm-up.

Move two: Single Leg Circle

How to: Lie on your back with one leg extended on the mat and the other raised towards the ceiling. Keeping your hips stable and your core engaged, circle the lifted leg in a slow, controlled motion, making small circles before reversing the direction. For your reps, try five circles in each direction.

Best for: Hip mobility, pelvic stability, and single-leg control.

Move three: Shoulder Bridge

How to: Lie on your back with your knees bent and feet hip-width apart. Press through your heels and the backs of your arms to lift your hips until your body forms a straight line from your shoulders to your knees. To progress the exercise, keep one heel firmly pressed into the mat while lifting the other leg straight up toward the ceiling. Flex your foot as you lower the leg halfway, then point your toes as you lift it back up. Complete 6 reps on one side before switching legs.

Best for: Pelvic stability, posterior chain (back body) activation including the glutes and hamstrings, ankle mobility through dorsiflexion (flex) and plantarflexion (point).

Move four: Side-Lying Bicycle

How to: Lie on your side with your body aligned along the back edge of the mat, your legs slightly in front of your hips, your head supported, and your core engaged. Bend your top knee and extend the leg forward, then open through the hip and sweep the leg back behind you. Bend the knee to return to the starting position, keeping the movement smooth and controlled while maintaining a stable pelvis throughout. Aim for five reps in each direction

Best for: Hip and knee mobility, lateral hip stability, and single-leg control.

Move five: Single Leg Kick into Swimming

How to: Lie face down on your mat, propped up on your forearms with your elbows directly beneath your shoulders and your chest gently lifted. Bend one knee to kick your heel towards your glutes twice, then switch legs, keeping your core engaged and your pelvis stable. Next, lower onto your front and extend both arms forward. Lift your opposite arm and leg, then continue alternating sides in a smooth, controlled "swimming" motion, keeping your torso as still as possible. Aim for eight to ten reps of each.

Best for: Hip flexor and quadriceps focus, posterior chain strength, and postural focus

Move six: Single Leg Stretch

How to: Lie on your back, lift your head, neck and shoulders, and draw one knee into your chest while extending the other leg away at a low diagonal. Switch legs in a controlled, rhythmic motion, keeping your core engaged and your upper body lifted throughout. Aim for eight to ten reps.

Best for: Deep abdominal strength, breath coordination, core and pelvic stability, control, and hip mobility

Want to know the secret to healthier ageing? Spoiler alert: it's not found in an eye-wateringly expensive bio-hacking clinic, the latest health-optimisation tracking device, or even (don't shoot the messenger) a daily supplement ritual - it's actually far more attainable than that.

Put simply, it's movement. According to studies, exercise is one of the best ways to slow cellular ageing, extending both lifespan and healthspan (check out this review of research, published in the journal Ageing). Further research adds to the evidence: this 2025 study (published in the British Journal of Sports Medicine) shows that consistently active adults have a 40% lower risk of all-cause mortality.

The good news is we're not talking marathon-level session, here - anti-ageing movement is about consistency over intensity. Think walking, strength training and workouts that boost flexibility, mobility and balance in particular.

And you know which activity ticks all these boxes? Pilates. Touted by experts as one of the best forms of movement for longevity,

"Pilates is an excellent form of exercise for healthy ageing because it addresses many of the physical changes that occur as we get older," explains Pilates instructor and founder of East of Eden, Abby McLachlan. "It helps maintain muscle mass, supports joint mobility, improves posture, enhances balance and strengthens the core, all of which contribute to better movement and function in everyday life."

Convinced? Us too - so, when I was asked to try out some simple moves to support healthy ageing for two weeks, I was well and truly sold. As I head into my late 40s, I'm a prime candidate for both osteopenia (loss of bone density) and sarcopenia (loss of muscle mass - midlife is a real ride), both of which can be staved off with resistance training like Pilates.

To find out how I got on, keep reading, but in the meantime, you might want to check out all things Pilates, from the best Pilates moves of all time, our expert guide to the best Pilates workouts and the different types of Pilates to the Pilates moves every runner should be doing, here.

Pilates is the ultimate workout to support healthy ageing - here are the 5 moves to try today

Why is Pilates so good for healthy ageing?

So, what is it about Pilates that makes it so good for supporting healthy ageing? Let's take a look.

"I often describe Pilates as one of the best forms of exercise for healthy ageing because it focuses on the things that allow us to stay active and independent as we get older: strength, mobility, balance, coordination and body awareness," shares Pilates instructor Aleksandra Warburton. "When it comes to ageing, encourage clients to think about longevity rather than aesthetics. I feel strongly that the real goal should be maintaining the ability to move well for years to come.

"Pilates helps us move our joints through their full range of motion, which promotes both mobility, flexibility and joint health. As Joseph Pilates once famously said: 'You are only as old as your spine.'"

Additionally, when we think about ageing, we tend to focus on how our physical abilities can begin to diminish, but in fact, it's just as vital to keep our minds in excellent working order, too.

"It’s also worth noting that ageing isn’t solely a physical process. Pilates requires concentration, precision, and mindful movement, creating a strong mind-body connection," notes McLachlan. "This cognitive engagement may provide additional benefits for coordination, confidence, and overall wellbeing.

Crucially, Pilates is also highly accessible - no matter your age or ability. "Perhaps most importantly, Pilates is sustainable," agrees McLachlan. "Because it’s low-impact and adaptable, many people can continue practising it for decades, making it one of the most accessible and effective forms of exercise for long-term healthy ageing."

What are the best Pilates moves for healthy ageing?

Before I settle into my two-week challenge, I'm keen to find out which moves I should be prioritising for healthy ageing, so it's back to the experts I go.

"My favourite Pilates exercises for healthy ageing are those that move the spine in all directions," says Warburton. "A healthy spine needs to be able to flex, extend, rotate and laterally bend, yet many of us spend most of our day sitting, driving or looking down at screens, repeatedly moving through only a limited range of motion."

1. Swan

"Most of modern life happens in flexion, whether we're sitting at desks, driving or looking at our phones," says Warburton. "Swan encourages spinal extension, helping to strengthen the muscles along the back of the body while opening the chest and improving posture."

2. Mermaid

"Mermaid is one of my favourite exercises because it encourages lateral flexion of the spine - a movement pattern we often lose as we age," explains Yvette McGaffin, director of Pilates at iFit and founder of Reform RX. "Maintaining the ability to bend, reach, and move comfortably side-to-side supports spinal mobility, posture, and everyday functional movement, while also helping to keep the torso strong, supple, and resilient."

3. Spine twist

You might have noticed a theme here: it's all about the spine.

"Rotation is one of the first movements we tend to lose as we age," shares Warburton. "A spine twist helps maintain rotational mobility through the thoracic spine, supporting everyday activities such as reversing the car, reaching behind us, or simply turning to look over a shoulder."

4. Bridge

"To support the body over time, I gravitate toward movements that directly mimic and support daily function," says Pilates instructor at BetterMe, Brittni Johnson. "The bridge is a non-negotiable for me because it targets the posterior chain (the hamstrings and glutes), which are vital for walking power and pelvic stability, while simultaneously giving the front of the hips a much-needed stretch."

5. Pilates roll down

Pilates moves don't get much more classic than the roll down.

"The Pilates roll down works to combat age-related spinal mobility loss," says Pilates instructor, physiotherapist and founder of Core LDN, Claire Mills, "It promotes movement through the spine, improves body awareness and gently stretches the posterior chain, plus it's suitable for most people if comfortable rolling down to the floor."

I tried 5 simple Pilates moves to support healthy ageing for two weeks - my honest thoughts

Week one

As the first week began, I was starting from a pretty unusual position for me. I'd taken a couple of weeks off from my usual thrice-weekly Pilates habit, as a result of illness, kids' stuff and the fact that it's been just. So. Hot. Previously, I would have berated myself for this, but mid-life does bring some benefits: an acceptance that not all weeks are perfect, being one of them.

So, it was with a little trepidation that I rolled out my mat and set about some gentle movement, and I was actually surprised by how different my body felt, compared to normal. I was stiffer, less flexible, and my rotation was nowhere near what it normally is - gulp.

However, this is where the expert-approved moves really came into their own. As I worked through a roll down (always my go-to starting point, as I love the whole-body nature of the move) followed by a spine twist and swan, I could almost feel my body loosening up. It's true what they say: motion is lotion.

I tried to do some of the moves on most days, either as a warm up before a workout session, or on their own as a gentle flow to start the day, and by the end of the week, I was already reaping the benefits: I felt better mentally for moving again, and I definitely noticed some slight achiness in my hamstrings - always proof that a move is doing it's job.

I didn't push myself for the first week: as someone with hypermobility, I can be guilty of over-extending and rotating, which can cause issues (hello, slipped ribs). I was also conscious that I was a little out of practice, so I played it safe in the hope of laying the foundations for a slightly more challenging second week.

Week two

As week two rolls around, there's a heatwave in the UK. Let me tell you, I'd never been so thankful for a low-impact challenge. Even in pushing 30-degree heat, I could just about motivate myself to wake up and move: a Pilates roll down is my new favourite way to begin my day.

And my prediction was correct: I felt so much more flexible this week. I noticed in particular that my side flexion was improved: my mermaid felt deeper and more fluid than the previous week.

Nevertheless, I was determined not to overdo things - something I've absolutely been guilty of in the past - taking heed of the experts' warnings of consistency over intensity.

"The goal isn't necessarily to perform the most advanced variation," cautions Warburton, "The goal is to continue moving well, challenging the body appropriately and maintaining strength and mobility throughout life."

Can I legitimately say that I've supported healthy ageing? Well, there may not be definitive proof, but I will say this: my Oura ring tells me I've been more relaxed than usual, meaning my resilience score has improved. The pros were right - Pilates is about far more than physical ageing. We know that stress directly impacts longevity, so I take comfort in the fact that even if my body is slow to show signs of progress, my mind is already reaping the rewards.

As for whether I'll continue with my healthy ageing Pilates protocol, it's a firm yes from me. I love waking up to some holistic movement, and anything that supports my mental resilience as well as my physical wellbeing is a win for me.

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‘Why we should sit less’ reads the headline on the NHS website. My cursor moves across the screen, scanning the myriad reasons, which range from slowed metabolism to dysregulated blood pressure, that I should be spending less time in my current position.

It’s a quandary many of us face. Research has suggested that sitting down for long periods may be as harmful to our health as smoking, but by and large, modern life makes it unavoidable. The majority of jobs these days require us to be on a screen for upwards of nine hours at a time, and while, sure, we can get a standing desk or squeeze in a quick walk at lunch, the reality is that our bodies will still be feeling the pinch.

It’s why Pilates, championed for its postural correcting, muscle strengthening and mobilising effects, is one of the best practices we could be incorporating into our weekly routine.

Ahead, I ask two world-leading instructors for the ride-or-die moves they’d recommend to every desk worker, whether you choose to go to studio classes or work out from the mat at home. Then, ever the willing guinea-pig, I put each and every one to the test, religiously practising them every day for a week, to find out how different my body would really feel.

For my thoughts, read on. And for more Pilates inspiration, check out our guides to the best Pilates moves for runners, the best 30-minute Pilates workouts for when you’re in a rush, and the home Pilates accessories which are actually worth your money. Plus, discover how one writer got on when she tried out the BetterMe Pilates workouts on her busy WFH days.

Calling All Desk Workers: These 7 Pilates Moves Come Instructor Recommended

What are the benefits of Pilates for desk workers?

Research has established that Pilates is a good idea for most of us, but for those who sit at a desk all day, it’s particularly important. Below are just some of the reasons to add the practice to your routine if you find yourself glued to a laptop for most of the day.

1. It helps to protect muscle mass

“Extended periods of inactivity, especially seated, can lead to muscle atrophy,” explains Marsha Lindsay, classical Pilates instructor and founder of Nobu Pilates. Atrophy, which means a loss of size, strength and mobility, can particularly affect the legs and glutes in those who spend their days desk-bound. Regular Pilates can counteract this, says Lindsay, by “strengthening your muscles, increasing blood flow and ensuring you move well.”

2. It supports posture and spinal health

“When we sit at a desk, our neck can tilt forward, which is unnatural and incorrect,” explains Lindsay. “Over time, that position becomes second nature to the body and the muscles supporting an upright posture become both weak and tight.”

Pilates, she says, “trains those muscles to fire up correctly and reminds them to maintain an uplifted posture.”

3. It increases mobility and flexibility

Sitting at a desk puts our hip-flexors and hamstrings into overflexion, which, over time, causes them to become tight, says Lindsay. “This, along with poor mobility in the spine, can lead to pretty serious disc issues if not addressed.”

Eloise Skinner, Pilates instructor, author and therapist, agrees. “Pilates improves flexibility in the hamstrings and creates mobility for the major joints of the body, which will help with the aches and pains of sitting for too long, as well as helping to prevent injury in other parts of life.”

4. It builds mind-body connection

When we’re at a desk, absorbed by the distractions and demands of work, focusing on how our body feels can fall pretty far down the agenda. This is exactly where Skinner says Pilates can provide benefits beyond the physical.

“The ability to focus on one's body and breath is especially important for those who spend long periods of time disconnected from their body,” she explains. “Bringing a sense of attention and awareness to one's movement is central to moving well, correcting alignment, and reducing the risk of injury or long-term aches and pains that come from poor posture or strength.”

“The breathwork in Pilates can also be used as a tool to reduce stress and anxiety,” she adds, “helping a practitioner feel more calm and grounded.”

How often should desk workers do Pilates?

The beauty of Pilates is that it’s very difficult to overtrain, which means that both trainers are fairly relaxed in their recommendations. “It really depends on personal choice, lifestyle and other fitness preferences,” says Skinner, who notes that keeping a diversity of exercise in our routine is a good idea. “Research shows that a variety of fitness practice is great for the body and development of skills,” she explains, recommending that we also incorporate resistance training, sports or dance into a weekly schedule.

Pilates, she says, can complement all these practices, meaning it can be flexibly built into your week. Lindsay agrees, reminding us that whilst in theory we can do as many Pilates sessions as we like, many of us are juggling commitments that enforce their own limitations. “Time is always going to be a constraint, but two regular sessions will still be extremely beneficial. Ultimately, it’s consistency which is key to results.”

7 Pilates moves every desk worker should try - according to world-class instructors

1. Standing roll down

If you work at a desk, the chances are you’re familiar with back, neck and shoulder tension. It's why the first move Skinner recommends is the standing roll down, which she says relieves tension whilst creating mobility and alignment in the spine.

“From standing in neutral, bring your chin to your chest and roll down slowly,” she says, adding that we should try to “move each bone sequentially and individually, allowing your back to round down.” She also reminds us that it’s perfectly ok to bend our knees if needed, and that moving slowly is crucial. “Take a few deep breaths into the sides of your ribcage at the base of the stretch before rolling back up the same way,” she says.

2. Seated roll up

From rolling down to rolling up, the seated roll-up is one of Lindsay's top picks.

“The roll up is brilliant for desk workers because it works on both strength and stretch,” the instructor explains. “On the way up and down, you access full-body strength while the stretch forward lengthens the calves, hamstrings, glutes, and lower back muscles.”

For beginners to perfect this move, she advises starting “with knees bent and feet flat on the mat or, with your feet anchored under a strap. Once the abdominals get strong, you can upgrade to straight legs with no assistance anchoring.”

3. The Saw

Our ability to twist is a key marker of mobility; one which Lindsay says can become weak when we sit for long periods of time, or rely on a swivel chair to turn. It’s why she recommends The Saw, which teaches spinal rotation, for all desk workers.

“The Saw recruits the obliques, spinal flexors and extensors to find the twisting action,” explains Lindsay, who says it can be helpful to get the assistance of an instructor to perfect the move. “If you’re self-practising, perform this with the soles of your feet pressed against a wall,” she suggests, “and try to maintain the feet-to-wall connection as this indicates that your pelvis isn’t shifting.”

4. The Mermaid

Lindsay describes this move as a real treat for desk workers, and she’s not wrong. “It’s a perfect side bend stretch for the upper body,” she explains, “as it safely puts the spine into lateral flexion.”

It’s also refreshingly easy to get right, but if you find it uncomfortable to sit with your knees tucked, Lindsay does have a modification. “Either open the angle to place your feet further from your hips or find a chair to practice the bend from a seated position.”

5. Shoulder Bridge

A perfect postural move to counteract the one we sit in all day, Skinner has the shoulder bridge listed amongst her favourites for desk workers. “This exercise allows for a strengthening of the back of the legs, which is great if you haven't had a chance to move around much during the day,” she says. “It also provides a good stretch for the spine, allowing you to focus on alignment and to feel more embodied by moving slowly and with intention.”

Her top tip? “Try to avoid flaring the ribcage or placing pressure on the lower back. Instead, think of engaging your glute muscles and lower abdominals to stabilise.”

6. Single Leg Circles

“This is an absolute must,” says Lindsay, who rates the move for the improvements it makes to our hip mobility. “Sitting creates stiffness which eventually leads to limited range of motion,” she explains, “which makes this circular motion very healthy.”

She warns that it’s easy to skimp on form, however, which is why she recommends starting small. “Concentrate on stabilising the torso against the leg movement,” she says. “The circles can gradually increase in size once this foundation has been achieved.”

If your hamstrings are too tight to keep your leg straight at first, Lindsay says not to worry. “Keep the knee slightly bent and externally rotate the thigh bone to reduce any restriction caused by tightness,” she advises. “In time, you’ll be able to start straightening the leg.”

7. The Swan

“Most desk workers sit in flexion,” explains Lindsay, “so moving the spine in the opposite direction is beneficial. It builds strength in the posterior chain and strengthens the abdominal connection needed to achieve the lift.”

She’s clear that this move requires us to concentrate on our core. “You must work on your abdominal strength,” she emphasises, explaining that a common issue is overextending the neck to achieve the arch. “The best tip is to keep your neck in line with your spine and focus on lifting your chest away from the mat.”

I practiced these 7 Pilates moves every day for a week, and saw huge improvements to my posture, strength and mobility

Days one to three

You should know, I’m a committed morning exerciser - if the workout doesn’t get done before I sit down at my desk, it’s not happening. I’m notorious for promising myself I’ll workout during the 3 pm slump, and by the time it rolls around, I’m making excuses.

But given that the purpose of this experiment is to counteract the effects of sitting all day, I thought it could be the perfect chance to build a new habit. I still chose to run, walk or do yoga first thing (such is my devotion to routine), but I made it my mission to step away from my desk to complete these seven moves every day between 2 and 5 pm.

The beauty is, they don’t take long. Collectively, this whole sequence can be completed in under 20 minutes, even when moving mindfully. From the outset I committed to 10-12 reps of each exercise (6 on either side for the unilateral movements) and made sure not to rush through any of them.

They’re all already familiar to me, so I had a head start, but if you’re new to Pilates I recommend following the above YouTube tutorials before practising each movement. Form really is everything to getting the most out of Pilates, especially for a move like The Saw, where it’s all too easy to move from the pelvis rather than the torso.

The biggest thing I noticed in the first couple of days was how little mobility I had, especially in my spinal rotation. My hamstrings, too, were super tight, and I needed to bend my knees generously in the roll down. To be clear, this isn’t cheating and actually is the best way to start when your hamstrings are screaming at you. The improvements are quick, too - by day three, I could get my legs virtually straight, which was a huge transformation from how the week started.

Days four to seven

By the latter half of the week, I was noticing huge improvements. Not only did I feel stronger practising the moves themselves (my core switched on more readily than it had on day one or two), but I was also much more aware of my posture in the many hours I was at my desk. It felt more natural to sit taller, to regularly twist to release my spine, and I found myself wanting to stand up more to maintain my new mobility.

The roll-up will always be one of my hardest Pilates moves - I have tight hips that always want to take charge when I should be recruiting my core. But the opportunity to practice it daily, within the context of just a few reps rather than a full class, was really rewarding. Being able to focus on form without overloading on volume meant I saw big improvements, especially when I concentrated on my breath. By day seven, I felt much more in control of the move, and my hips were noticeably less overpowering.

In short, this quick sequence really doesn’t invade your life much at all, but punches well above its weight in benefits. I felt stronger, taller and more mobile by the end of the week, and really enjoyed how the combination moved my body in a variety of directions. It feels well-rounded, challenging without being overwhelming, and there’s no doubt it will stay a regular feature in my exercise schedule.

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Hill sprints? Check. VO2 max? Better than ever. Lactate threshold? Smashed it. Injuries? Absolutely. Whether you're a new runner or a seasoned marathoner, it's easy to think that injury is part and parcel of the running experience - but we're here to tell you that this doesn't have to be the case.

We know that what we do when we're not running can be just as vital as those training miles, but if you feel like you've nailed your running training, nutrition and recovery, and still struggle with niggling injuries, it's time to try something new. Something that will improve core stability, mobility, strength, posture and pace. Sounds too good to be true? Enter: Pilates for runners.

That's right, we're calling it: Pilates might just be the best thing you've ever done to improve your running. And we know we're going to face some resistance from hardcore go-hard-or-go-home runners, but hear us out: research (such as this randomised controlled trial, published in the journal Public Library of Science ONE) shows that Pilates improves 5k performance, while further studies (like this one, from the International Journal of Sports Medicine) reveal that Pilates improves functional movement in recreational runners, which may result in fewer injuries (music to any runner's ears).

"Pilates is the perfect counterpart to high-impact training like running," agrees Pilates instructor Aleksandra Warburton. "Where running is repetitive and forward-moving, Pilates works the body in a more balanced and controlled way, strengthening stabilising muscles, improving alignment and supporting recovery."

It's compelling enough to have us shaking out our mats and reaching for our grippy socks, but Pilates is a vast practice, so it's worth taking a little time to work out the very best moves for running performance. Warburton recommends focusing on building stability, strength and control, particularly through the lower body and core. So, with this in mind, we've compiled the ultimate guide to Pilates moves for runners, below.

While you're here, do take a look at the rest of our Pilates and running content, from the best Pilates workout, best Pilates exercises, and the many different types of Pilates, to the best running advice for beginners, here.

Pilates for runners reduces injury and improves performance - these are the ones to build into your training plan

What are Pilates moves for runners?

There are loads of different styles of Pilates, and they're all brilliant for posture, flexibility, mobility and balance - which are all vital factors in running performance. But aside from this, specific moves work the deep core, back and smaller stabilising muscles, too.

"Pilates is brilliant for helping runners," says Pilates instructor and physiotherapist at Complete Pilates, Helen O'Leary. "The Pilates exercise repertoire contains many exercises that strengthen your abdominals and back muscles. A lot of the exercises focus on being able to stabilise one body part while moving another, which is a skill that promotes efficient movement."

A regular Pilates practice can help you move better not only while running, but also in everyday life, leading to (hopefully) fewer injuries overall.

What are the benefits of Pilates moves for runners?

As well as the points touched on above, there are some more specific benefits for runners looking to incorporate Pilates into their fitness regime.

1. It improves running efficiency

This is the big one: to perform well as a runner (no matter whether you're running a marathon, a 5k, or simply chasing after your kids in the park), you need to be efficient. Also known as running economy, the term refers to how well the body uses energy or oxygen as you run. Ideally, you'll resemble an efficient machine, rather than a panting mess!

"I see a lot of runners in my regular classes, and I always encourage a blend of movement styles, running for cardiovascular fitness, and Pilates for strength, control and injury prevention," says Warburton. "Together, they create a much more resilient, well-rounded body. Building strength in the areas that often get overlooked (particularly the core, glutes, hips and ankles) improves running efficiency and overall performance."

2. It boosts flexibility and mobility

It's well established that Pilates is an excellent way to build flexibility and mobility, as it moves our joints to their full range of motion in a low-impact way. This creates well-oiled joints (back to the machine analogy!), which translates as better performance, even helping improve stride length, too.

"Running is repetitive and forward-moving, so over time we often see reduced hip stability, limited spinal mobility, and over-reliance on the quads," notes Meg Bew, presenter and educator for APPI and founder of Sol Studio Sussex. "Pilates helps restore balance by strengthening the posterior chain and deep stabilising muscles. It's one of the most effective ways for runners to build strength and stability without adding more impact."

3. It teaches body awareness

"Perhaps most importantly, Pilates teaches body awareness, helping runners notice and correct imbalances before they become issues," notes Warburton. Whether you prefer mat, reformer, tower or something else entirely, there's nowhere to hide in Pilates - you'll absolutely notice if you have something out of whack.

4. It reduces the risk of injury

Last but not least, we've touched on the benefits of Pilates for injury-proofing the body above. And, as wonderful as running is for both body and mind, we can't escape the fact that it is repetitive and high-impact, leading to overuse and stress over time.

"All Pilates movements support better control, alignment and strength, which directly translates into more efficient and safer running," agrees Warburton.

6 best Pilates moves for runners, according to top coaches

1. Dead bug

What? The dead bug is a classic Pilates move that works your abdominal and back muscles. Lying supine with legs on the table top, slowly extend the opposite arm and leg and return. Repeat on the other side.

Why? "Working with opposite arms and legs means that we are challenging the obliques and rotational strength, which is really important for running," says O'Leary. "The great thing about this exercise is that you can easily regress it - by keeping your leg bent, or working legs and arms separately - or you can challenge yourself further by adding hand or ankle weights."

How long for? Three sets of 12 reps (six on each side).

2. Clamshell

What? Often hailed as the most powerful Pilates glute exercise, clamshells get their cute moniker from the shape you'll create as you perform them. Start lying on your side with your knees bent and feet stacked. Lift the upper knee toward the ceiling before lowering back down to the floor. Be warned - it's a very small move!

Why? "Side-lying clams target the deep lateral rotators of the hip, including glute medius, which are essential for stabilising the pelvis during single-leg loading and helping prevent issues like hip drop," notes Bew.

How long for? Aim for three sets of ten reps on each side.

3. Scooter

What? Commonly performed on the Reformer, you'll be in a deep lunge position, and 'scoot' the back leg in and out. If you don't have access to a Reformer, you can still recreate the scooter at home, with or without using sliders.

Why? "The scooter is a great exercise for runners because it focuses on endurance through the posterior chain (muscles on the back of the body)," notes O'Leary, "These are often less active. The move also teaches pelvic stability and control, which is important for efficient movement and injury prevention and relevant for activities that require some time standing on one leg (running, walking, stair climbing)."

How long for? Try three sets of ten on each side.

4. Footwork

What? Mostly performed on the reformer, footwork is a Pilates basic that's a great starting point for beginners. With your feet on the footbar, you'll work through a series of moves on toes, arches and heels to mobilise and stabilise the feet and ankles.

Why? "Footwork is brilliant for strengthening the feet and ankles while reinforcing proper alignment through the knees and hips," advises Warburton. "It mimics the repetitive nature of running, but in a controlled, low-impact way."

How long for? Usually performed at the start of a reformer class, it's advisable to spend around ten minutes on the feet before moving on.

5. Side kick (kneeling)

What? Kneel on one knee with the corresponding hand below your shoulder. Keeping your unsupported leg straight, kick it forward, isolating the movement in the hip joint.

Why? "This is a great exercise for strengthening the hips and glutes, which are essential for pelvic stability when running," notes Warburton. "It also works through different planes of movement, something runners don’t always get enough of."

How long for? Three sets of ten on each leg.

6. Glute bridge

What? A simple and effective strength training move, the Pilates glute bridge focuses strongly on alignment and mobilising the spine, as well as strengthening the glutes and legs.

Why? "These are a staple in my classes," says Warburton. "They strengthen the glutes and hamstrings while supporting spinal mobility and helping with knee alignment, especially when progressed to the single-leg variations."

How long for? Again, three sets of ten to 12 reps should do the trick.

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Pilates exercises are well and truly having a moment. Loved by the likes of Kendall Jenner and Hailey Bieber and raved about by instructors and PTs alike, they promise to boost strength, stability and functional fitness from studio or home.

So, when Senior Health Editor Ally Head tasked me with trying the Pilates bridge march every day for a week, I couldn't wait to get started. The Pilates glute bridge, for what it’s worth, is one of my favourite exercises of all. Working the hips, glutes and core all at once, it’s a true muscle-building multitasker and one that’s been in my rotation for as long as I can remember. It’s particularly good for those with lower back pain (don’t we all?), but also has a place in the routine of anyone looking to improve their running mechanics, stay injury-free or simply have better posture and movement in daily life.

The reality, though, is that, like all bodyweight exercises, it can get a little repetitive. Without weights to add, finding ways to see progress requires a bit more creativity, which is exactly where the Pilates bridge march comes in. An intermediate variation on the classic glute bridge, I gave it a go every day for a week to see what the added movement could do for my strength and stability.

Still on the fence? Let me encourage you a little more. Weight training, especially for women, is empowering, efficient, and, as research proves, crucial for protecting our bone health and muscle mass as we age. At the same time, though, it’s so important not to discount bodyweight exercises, and in particular, Pilates. Because while loading up a barbell looks impressive, and no doubt does great things for your maximal strength, nothing will teach you focus, postural control and deep core activation like your own bodyweight.

If you’re looking for something to spice up your Pilates practice, keep scrolling. There’s plenty more where this comes from, too. Just check out our guides to the best Pilates moves of all time, how to master the infamously tricky Pilates teaser and the best instructor-approved Pilates core exercises. Plus, if Reformer is more your thing, you should read how I got on when I tried the similar (but not the same) Lagree method.

Pilates Bridge Marches Promise to Challenge Strength and Stability, So I Put Them to the Test – As for the Results? Impressed Is an Understatement

What are Pilates bridge marches?

Pilates bridge marches are a variation of the classic Pilates bridge; a lower-body exercise which focuses on glute activation, core control and hamstring strength.

The classic version of the move is performed lying on your back with your knees bent and feet flat on the floor. From there, you lift your hips using the strength of your glutes, hamstrings and core, instead of your lower back.

The bridge march adds an extra layer of instability to the exercise. Rather than staying in a static hold at the top of the movement, you switch your legs slowly into a table top position. It takes the bridge from a bilateral movement, where both limbs are doing the same thing at once, to a unilateral movement, which will challenge your coordination, stability, control and single-leg strength.

What are the benefits of Pilates bridge marches?

Broadly speaking, the benefits of Pilates bridge marches remain the same as the classic Pilates bridge, just with the intensity dialled up. The focus is still on the lower body and core strength, but more challenge is placed on the oblique muscles on the side of the core. The hamstrings and glutes also have to work harder to support your body weight whilst the other leg is raised.

The benefits of the move, which include “strength, posture and stability,” says Lizzie Nicholls, Pilates instructor at HOME, apply directly to our daily lives. “When your glutes are activated, everyday movements like standing, walking or climbing stairs feel easier.”

1. Glute, core and hip strength

Compound movements like Pilates bridge marches are both effective and efficient because they work multiple muscle groups at the same time - in this case, the glutes, hamstrings and core.

But why is the marching so important? Well, research shows that single-leg movements can be particularly effective at activating the gluteus maximus and medius, both of which have a habit of allowing other muscles to do the work when they aren't specifically targeted.

The single-leg element also provides an added challenge for your core, says Josie Crafts, master trainer at The Method. "As you're lifting one foot off the ground at a time, your abdominals are forced to resist rotation and your hips to stay level, which is great for building deep abdominal control," she explains.

2. Balance and stability

Balance and stability often get overlooked as metrics because they don’t have the same aesthetic pull as strength or speed. The reality, though, is that very often they are the foundations we need to improve our performance. Without stability, being able to lift the heavier weights or coordinate your limbs when you run becomes much more challenging and increases your risk of injury, too.

”By asking your body to hold steady whilst you move one leg, Pilates bridge marches provide a great opportunity to work on your balance,” says Nicholls. That marching movement is also very similar to the mechanics you need whilst running, making it a particularly good exercise for anyone currently training on the track, road or trails.

3. Protected posture and lower back

Given that most of us spend up to eight hours a day hunched over a screen, the importance of moves that support our posture cannot be overstated.

That’s where Pilates bridge marches come in very handy. Requiring no equipment and very little space, they are a powerful way to build strength in your lower back from the comfort of home. “Sitting weakens the glutes and tightens hip flexors,” says Crafts. “Bridges help to reactivate the glutes and open the front of the hips, which can contribute to better upright posture.”

How to practice a Pilates bridge march with good form:

If we're going to reap all the benefits that the bridge march has to offer, it's essential that we practice it correctly. Crafts outlines the following step-by-step guidance:

• Lie on your back with your knees bent, feet placed hip distance apart and arms alongside the body.
• Inhale to brace your midline, and exhale to push through your heels and find your bridge position.
• Keep a straight line from knees to shoulders, with your knees at hip distance, ribs soft and glutes engaged.
• Float one leg off the ground with control, keeping the knee bent and hips level.
• Alternate legs without allowing the hips to drop from side to side, pressing into the arms for support throughout.
• If more support is needed, hands can be interlaced underneath the back or a block placed underneath the sacrum.

I tried Pilates bridge marches every day for a week - and wow, my glutes, core and lower back have all noticed the shift

Days one to three

Whilst I’d consider myself an experienced Pilates practitioner (I’ve been attending both mat and Reformer classes for over five years), this week has reminded me that you really do never stop learning.

Though I've done glute bridge marches many times in the past, paying closer attention to my form really revealed the gaps in my strength and stability that sloppy technique often hides.

For the first couple of days, my hips and hamstrings feel tight, not helped by the fact that I’ve recently been slacking on stretching. My lower back, too, begins to arch once I'm a few reps in. This is a sign that I’m not activating my glutes and core, so I slow things down, focusing on engaging both muscle groups before I lift my hips off the mat. I also make sure to come down out of the move to reset as soon as I notice my lower back taking over.

For the first three days, that means sticking to a maximum of ten reps at a time. That number will be different for everyone, depending on your experience and existing strength. My best advice: try not to compare to where you think you ‘should’ be - pushing too hard and compromising your form will only slow your progression and could lead to injury.

Days four to seven

By day four, my technique is much improved, and I can feel a real difference in the way my core naturally switches on when I ask it to. My glutes are a little slower to get the idea, and I still have to concentrate on them to make sure all the work doesn’t come from my hamstrings and lower back.

A tip for anyone else struggling with lazy glutes. Keep your heels close to your bum; it helps to prevent the hamstrings from taking over and makes a world of difference for me.

I really love the way the marches challenge my stability, too. Not only can I feel my deep abdominals working, but my obliques are really getting involved. By the end of the seven days, my whole torso feels more engaged, not just when I’m doing the exercise but in my daily life, too. Whether I’m sitting at my desk, walking to the shops or climbing the stairs, I feel taller and stronger.

It’s such an easy move to fit into daily life and doesn’t need to be part of a massive workout. I slot it in in the morning, in my warm-ups, while watching TV or before bed. As far as exercise snacks go, it’s about as good as it gets.

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If there's one thing I've learned from a decade of Pilates, it's that it never feels easy. There's always a small tweak, modification or advancement that takes moves from this-is-alright to I-can't-do-this-any-longer, and, as well as being one of the reasons I love it so much, it's a great way to keep us humbled.

The Pilates double toe tap is a case in point: while I may have mastered (it's a strong word, but I'm going with it!) the single toe tap, it's double -sided sibling is a whole different ball game. So, when I was asked to try doing them every day for a week, it was with some trepidation that I agreed.

And the reason I was convinced? The double toe tap is an advanced move that challenges all the skills a consistent Pilates practice develops: core strength and stability, control and mobility.

"Double toe taps are one of those deceptively simple Pilates exercises that really get to the heart of what the method is about," agrees multi-disciplinary trainer Tara Riley. "It’s a small movement, but when done well, it feels incredibly strong."

But don't just take my word for it. While studies on the double toe tap in particular are thin on the ground, it's well established that Pilates generally is beneficial for both mental and physical wellbeing. Take this study, from the journal Healthcare (Basel), which shows that Pilates boosts core muscle strength and can help to prevent lower back pain, while further research (such as this review, published in the journal Archives of Rehabilitation Research and Clinical Translation) reveals the method's efficacy in improving posture, strengthening and mobilising the spine and surrounding muscles.

Suffice to say, I couldn't wait to get started - keep scrolling for my thoughts, but in the meantime, do check out our guides to the best Pilates workouts of all time, the best Pilates moves for building muscle, the best Pilates moves for runners and find out how one Health Writer got on when she tried Pilates scissors every day, here.

Pilates double toe taps are an advanced move worth your time - here's why

What are Pilates double toe taps?

If you're familiar with the single leg toe tap, a Pilates double toe tap won't be a tricky concept to grasp. The move is fairly simple, as instructor and founder of Sync with Georgia, Georgia Weibel, explains.

"Double toe taps are a core-focused Pilates exercise where you start lying on your back with your legs in a tabletop position, knees bent at 90 degrees," she tells MC UK. "From there, you lower both feet down towards the floor at the same time, lightly tapping the toes, then bring them back up to table top."

While it may sound like a leg and foot-based move, in fact, this one is all about the core. "The key is keeping your core engaged and your lower back stable throughout," notes Weibel. "It’s not just about moving the legs, it’s about controlling the movement from your centre."

So far, so simple sounding - but don't be fooled into thinking this move will be easy; but as with all things Pilates, with effort comes reward - and the benefits of a double toe tap are worth the work.

What are the benefits of Pilates double toe taps?

So, once you've mastered the move, what can we expect in the way of benefits? You'll be pleased to hear that they are plentiful.

1. They engage and strengthen the core

First and foremost, Pilates double toe taps are a deep core move, and as such, they work to engage and strengthen what's known in the practice as our 'powerhouse'.

"Double toe taps are brilliant for activating the powerhouse, particularly the lower abdominals, which can be a notoriously tricky area to connect to," shares Pilates instructor Aleksandra Warburton. "They help build deep core strength, improve pelvic stability and teach control through the hip flexors without overloading the lower back."

2. They promote stability and control in the body

Much of the work in Pilates is around improving stability and control within the body, and a strong core is central (quite literally!) to this. Double toe taps require a solid base and good core control, enhancing our awareness of those deep stabilising muscles in and around the spine.

"Because a double toe tap requires you to move both legs at once, they challenge your ability to stabilise through the pelvis and lower back," notes Weibel. "Over time, this helps improve overall core control and posture."

3. They enhance functional movement

"Pilates double toe taps help to improve what's known as hip dissociation," shares Brittni Johnson, Pilates instructor at wellness app BetterMe. "This is essentially the ability to move your legs independently of your torso, which is essential for healthy posture and functional movement in daily life."

4. They're low impact

Pilates is a low-impact activity, making it particularly suitable for people with joint issues.

"Unlike many forms of core work, Pilates double toe taps are low-impact, so they’re a really effective way to strengthen the core without putting pressure on the joints or spine when done correctly," notes Weibel.

5. They're simple but effective

"When done well, double toe taps are simple, effective yet surprisingly challenging," says Warburton. "They're a great reminder that in Pilates, it’s often the smallest movements that deliver the biggest results."

6. They enhance overall body awareness

"When performed correctly, they also support better coordination and body awareness, making them a valuable addition to both Pilates and general strength routines," notes Warburton.

How to perform Pilates double toe taps with good form

As with all Pilates moves, form really is key, not only to harnessing the gorgeous benefits of a double toe tap, but also to ensure you don't hurt yourself in the process.

"A Pilates practice should feel quiet in the body," advises Riley. "There should be no gripping and no strain- just controlled, supported movement. I suggest the following:

• Start on your back with your knees in tabletop (90 degrees at the hips and knees) and arms long by your sides.
• Before you even move, take a moment to settle: soften the ribs, feel the weight of your pelvis, and gently draw in the abdominals.
• As both feet lower away, focus on keeping the pelvis completely steady.
• Only move as far as you can without the lower back wanting to arch.
• Keep breathing, try not to hold your breath.

I tried Pilates double toe taps every day for a week - here are my honest thoughts

Days one to three

If you're a regular MC UK reader, you'll know that we all love a daily workout challenge, and for me, they don't get much better than an advanced Pilates move - so I was keen to get cracking on day one.

I serendipitously timed the start of the challenge to coincide with my weekly mat Pilates class, so I was able to grill my instructor for tips on form and technique, which, as it turned out, were invaluable, given it's a fairly technical move (even if it looks super simple!)

And lo and behold - I felt the burn almost immediately. Even though I'm well acquainted with the single toe tap (another stellar core move), I'm surprised at how tough I find the double - possibly because I have my teacher making minute adjustments to my form - but I do genuinely believe that this is what makes Pilates so tough, and also why it's crucial to have a good instructor, too.

I only manage about five reps, and I'm ready to roll up my mat for the day - but I did tack them onto the end of my class, so I'm hoping that when my muscles aren't so tired, the move might feel (slightly) easier.

On day two, I decide to try popping a Pilates ball between my knees, as I know this is a great way not only of ensuring I engage those tough-to-reach inner thigh muscles, but also to help me keep my legs aligned. And the ball gave valuable feedback - those little wobbles are magnified, meaning I discover that I'm inclined to lift my right hip slightly, something I keep in mind as the week goes on.

I'm surprised that I don't get my toes as close to the floor as I thought I would (making the move more of a toe float than a toe tap!), but I'm assured by the experts that this is perfectly acceptable, since lowering any further would risk compromising my form.

"Only lower as far as you can without the lower back arching or the ribs lifting," advises Warburton. "The key is to move from the hips, rather than the toes themselves, while keeping the middle body steady and the core engaged, aiming for the movement to be smooth and controlled."

Days four to seven

I start day four with Warburton's advice firmly at the forefront of my mind, and really focus on keeping my ribs and lower back connected to the mat as I flex my leg and foot away. I find it helpful to imagine the waistband of my leggings pushing into the mat, as this keeps my deep core really switched on.

And a switched-on deep core means that infamous Pilates shake isn't far away, forcing me to work on my stability, as promised. Do I feel it in my core? Absolutely. And I'm surprised to find that I also feel it in my obliques, too, proving the move really is a whole core challenge.

By the end of the week, I'm ready to up the ante again, and I choose to slow the movement right down, focusing on upping that time under tension. And do I feel it! For a move that looks so easy, it's actually amazing how tough it can feel.

So, would I recommend Pilates double toe taps? If you're a Pilates regular looking for a fresh challenge, absolutely. But for anyone else, I'd definitely advise polishing up on the single-leg version first! As always with Pilates, the magic is in the small movements - and the old adage rings true; if you can't feel it, you're probably not doing it correctly!

I promise you'll thank me later....

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There are some Pilates exercises that have become so recognisable they're basically the face of the whole method. The Criss-Cross - also known as the bicycle - is one of them. It's the move that pops up in every mat class, every online tutorial, every 'beginners guide to Pilates'. Most of us file it away as a core-strengthener and move on. But that undersells it. A lot.

I've tried enough Pilates exercises to know that the moves you often think you know the most are often the ones doing the most work - and criss-cross is a prime example. As someone who spends long hours hunched over a laptop, I'm always drawn to moves that promise more than they first let on. And when I started digging a little deeper into what criss-cross is actually doing, it turns out there's a lot more happening beneath the surface than your average ab exercise.

The science backs this up, too. Research published in the Journal of Orthopaedics and Sports Physical Therapy shows that your deep core muscles are designed to stabilise your body before you move. Criss-cross (when done properly) is one of the few mat exercises that trains exactly that.

Another study, published in Frontiers in Physiology, found that the more precisely you perform Pilates exercises, the greater the oblique muscle activation. This goes some way to explaining why doing criss-cross correctly, rather than going through all the motions, can make such a difference.

And because it's so familiar, it's also one of the consistently rushed-through or misjudged Pilates moves. What looks relatively simple is actually a layered full-body control challenge disguised purely as an ab move.

Curious to see whether there was more to this move than meets the eye, I committed to doing the Pilates criss-cross every day for a week. Keep scrolling to see how I got on, and while you're here, check out our guide to the best Pilates core exercises and ab workouts, as well as what happened when other health writers tried Pilates roll-ups, toe taps, Pilates scissors and heel taps.

Criss-cross is one of the Pilates moves I thought I'd already mastered. Spoiler: I hadn't

What is the Pilates criss-cross?

At first glance, criss-cross looks like a straightforward ab exercise. Lie on your back, curl up, twist side to side. But done properly, it's far more precise than that.

"Criss-cross is a Pilates exercise where multiple muscle groups work together in a coordinated, cross-body movement," explains Noemi Nagy-Bhavsar, Pilates instructor and founder of Beyond Move Studio. "It integrates deep and superficial muscles, creating functional movement that uses your limbs and trunk with rotation for better spinal mobility."

In practice, that means starting in a double tabletop position, bringing your head up into an abdominal prep position, then extending one leg as you rotate towards the opposite knee. As you switch sides, the twist comes from your trunk, engaging both your internal and external obliques. The legs move simultaneously, while the upper body initiates and controls the twist.

As for what it's actually targeting? "Criss-cross targets the obliques - the muscles along the sides of the waist," says Emma Mahama, founder of Everybody Reformer. "Its purpose isn’t just to work the abs, but to train the body to stay stable while the limbs move in opposite directions."

That's exactly what makes it so useful beyond the mat" It mirrors how we use the core in everyday life, twisting, reaching and stabilising at the same time," she adds.

What are the benefits of the Pilates criss-cross?

Like many classic Pilates moves, the criss-cross delivers more than it often gets credit for. Before getting stuck into the experiment, I asked the experts to break down some of the key benefits. Here are four to know about:

1. Builds deep core strength

Probably the most obvious one, but there's a reason the criss-cross is often one of the go-to Pilates workouts. It's one of the few mat exercises that takes deep core engagement and layers it into functional movement.

"It strengthens the obliques and deeper core muscles, which helps support the body rather than just working the abs," says Mahama.

As someone who spends long hours sitting at a desk, that's exactly the kind of deeper support I was hoping to find.

2. Improves coordination and control

"The criss-cross also improves how the upper and lower body move together, so you’re not just going through the motion but actually controlling it," says Mahama.

The challenge is keeping everything working in sync, rather than relying on momentum. Which, if I'm being honest, is the habit I knew I'd been guilty of every time I've rushed through the move in practice.

3. Supports back health and spinal mobility

For anyone who carries tension in the upper back (another common issue for desk workers), this one is worth paying attention to.

"This movement requires high-level rotational control and pelvic stability," explains Nagy-Bhavsar.

The pelvis stays grounded while the trunk and spine mobilise independently, helping to build strength through rotation while supporting the back - something which can help ease tension and improve posture over time.

4. Accessible and easy to progress

Because it doesn't require any equipment, criss-cross is easy to slot into your routine wherever you are.

"Not only is it an energising exercise, but it's also a great progression one," says Nagy-Bhavsar. So you can build it up gradually over time as your strength and control improve - something that quickly becomes clear once you try it.

How to perform a Pilates criss-cross correctly

1. Lie on your back and bring your legs up into a tabletop position (knees over hips, shins parallel to the floor)
2. Place your hands behind your head, elbows wide, and lift your head, neck, and shoulders off the mat into an abdominal prep position
3. Inhale to prepare, then exhale as you extend one leg away while rotating your torso towards the opposite knee
4. Return to centre with control, then switch sides, keeping the movement slow and deliberate rather than rushed.

My review of trying the Pilates criss-cross every day for a week

Days one - three

Armed with the experts' tips and advice and keen to see what possible results I may see, I was feeling quietly confident heading into the experiment.

On day one, I started as instructed: lying on my back, legs in double tabletop, hands lightly behind my head. I curled up into an abdominal prep position, stretching one leg forward and rotating towards the opposite knee, concentrating on trying to feel the twist coming from my ribcage rather than my elbows. Almost immediately, I could feel it everywhere - my obliques, deep in my core, and even muscles I didn't realise were meant to be involved. The burn afterwards was hard to ignore. So is the realisation that I'm absolutely overusing my neck.

By day two, I had to remind myself of Nagy-Bhavsar's cues - move from the ribcage, not the elbows and keep the pelvis heavy on the mat. I kept pausing mid-set to reset my position - catching myself rushing, twisting from the arms, and letting momentum take over rather than letting my torso do the work. It was humbling for a move I thought I knew.

By day three, I started to catch myself mid-rep and slow down before it could go wrong, which felt like progress in itself. What looks like a small, controlled movement becomes surprisingly demanding when you actually commit to doing it properly.

Days four - seven

By the second half of the week, something started to shift. While I wouldn't say I was finding it easier, I was finding it smarter. Lying down and bringing my legs up to tabletop position, for the first time, the setup felt deliberate rather than automatic. I curled up, stretched one leg out and focused on keeping the move slow and rotational, with my pelvis firmly grounded and legs switching simultaneously rather than one at a time.

On day five, I noticed I was keeping my pelvis properly connected to the mat without having to consciously fight for it - and the difference was immediate. There was also less strain in my neck. It felt less like an ab exercise and more like coordination training, which is exactly what the experts had been hinting at all along.

By the end of the week, the most surprising thing was how transferable it felt. I'd be lying if I said my core was completely transformed, but I did notice the difference in small, everyday moments - catching when I was rushing through movement, sitting a little taller at my desk, or noticing when I was relying on momentum instead of engaging my muscles properly.

That's the part I hadn't expected. It wasn't just about core strength, but body awareness. Understanding where the movement should come from, and when I was compensating.

So what did I learn? Criss-cross might be one of the most underestimated Pilates moves there is. It looks familiar, but slow down, and it behaves very differently - and that's exactly where the work begins.

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Hill sprints? Check. VO2 max? Better than ever. Lactate threshold? Smashed it. Injuries? Absolutely. Whether you're a new runner or a seasoned marathoner, it's easy to think that injury is part and parcel of the running experience - but we're here to tell you that this doesn't have to be the case.

We know that what we do when we're not running can be just as vital as those training miles, but if you feel like you've nailed your running training, nutrition and recovery, and still struggle with niggling injuries, it's time to try something new. Something that will improve core stability, mobility, strength, posture and pace. Sounds too good to be true? Enter: Pilates for runners.

That's right, we're calling it: Pilates might just be the best thing you've ever done to improve your running. And we know we're going to face some resistance from hardcore go-hard-or-go-home runners, but hear us out: research (such as this randomised controlled trial, published in the journal Public Library of Science ONE) shows that Pilates improves 5k performance, while further studies (like this one, from the International Journal of Sports Medicine) reveal that Pilates improves functional movement in recreational runners, which may result in fewer injuries (music to any runner's ears).

"Pilates is the perfect counterpart to high-impact training like running," agrees Pilates instructor Aleksandra Warburton. "Where running is repetitive and forward-moving, Pilates works the body in a more balanced and controlled way, strengthening stabilising muscles, improving alignment and supporting recovery."

It's compelling enough to have us shaking out our mats and reaching for our grippy socks, but Pilates is a vast practice, so it's worth taking a little time to work out the very best moves for running performance. Warburton recommends focusing on building stability, strength and control, particularly through the lower body and core. So, with this in mind, we've compiled the ultimate guide to Pilates moves for runners, below.

While you're here, do take a look at the rest of our Pilates and running content, from the best Pilates workout, best Pilates exercises, and the many different types of Pilates, to the best running advice for beginners, here.

Pilates for runners reduces injury and improves performance - these are the ones to build into your training plan

What are Pilates moves for runners?

There are loads of different styles of Pilates, and they're all brilliant for posture, flexibility, mobility and balance - which are all vital factors in running performance. But aside from this, specific moves work the deep core, back and smaller stabilising muscles, too.

"Pilates is brilliant for helping runners," says Pilates instructor and physiotherapist at Complete Pilates, Helen O'Leary. "The Pilates exercise repertoire contains many exercises that strengthen your abdominals and back muscles. A lot of the exercises focus on being able to stabilise one body part while moving another, which is a skill that promotes efficient movement."

A regular Pilates practice can help you move better not only while running, but also in everyday life, leading to (hopefully) fewer injuries overall.

What are the benefits of Pilates moves for runners?

As well as the points touched on above, there are some more specific benefits for runners looking to incorporate Pilates into their fitness regime.

1. It improves running efficiency

This is the big one: to perform well as a runner (no matter whether you're running a marathon, a 5k, or simply chasing after your kids in the park), you need to be efficient. Also known as running economy, the term refers to how well the body uses energy or oxygen as you run. Ideally, you'll resemble an efficient machine, rather than a panting mess!

"I see a lot of runners in my regular classes, and I always encourage a blend of movement styles, running for cardiovascular fitness, and Pilates for strength, control and injury prevention," says Warburton. "Together, they create a much more resilient, well-rounded body. Building strength in the areas that often get overlooked (particularly the core, glutes, hips and ankles) improves running efficiency and overall performance."

2. It boosts flexibility and mobility

It's well established that Pilates is an excellent way to build flexibility and mobility, as it moves our joints to their full range of motion in a low-impact way. This creates well-oiled joints (back to the machine analogy!), which translates as better performance, even helping improve stride length, too.

"Running is repetitive and forward-moving, so over time we often see reduced hip stability, limited spinal mobility, and over-reliance on the quads," notes Meg Bew, presenter and educator for APPI and founder of Sol Studio Sussex. "Pilates helps restore balance by strengthening the posterior chain and deep stabilising muscles. It's one of the most effective ways for runners to build strength and stability without adding more impact."

3. It teaches body awareness

"Perhaps most importantly, Pilates teaches body awareness, helping runners notice and correct imbalances before they become issues," notes Warburton. Whether you prefer mat, reformer, tower or something else entirely, there's nowhere to hide in Pilates - you'll absolutely notice if you have something out of whack.

4. It reduces the risk of injury

Last but not least, we've touched on the benefits of Pilates for injury-proofing the body above. And, as wonderful as running is for both body and mind, we can't escape the fact that it is repetitive and high-impact, leading to overuse and stress over time.

"All Pilates movements support better control, alignment and strength, which directly translates into more efficient and safer running," agrees Warburton.

6 best Pilates moves for runners, according to top coaches

1. Dead bug

What? The dead bug is a classic Pilates move that works your abdominal and back muscles. Lying supine with legs on the table top, slowly extend the opposite arm and leg and return. Repeat on the other side.

Why? "Working with opposite arms and legs means that we are challenging the obliques and rotational strength, which is really important for running," says O'Leary. "The great thing about this exercise is that you can easily regress it - by keeping your leg bent, or working legs and arms separately - or you can challenge yourself further by adding hand or ankle weights."

How long for? Three sets of 12 reps (six on each side).

2. Clamshell

What? Often hailed as the most powerful Pilates glute exercise, clamshells get their cute moniker from the shape you'll create as you perform them. Start lying on your side with your knees bent and feet stacked. Lift the upper knee toward the ceiling before lowering back down to the floor. Be warned - it's a very small move!

Why? "Side-lying clams target the deep lateral rotators of the hip, including glute medius, which are essential for stabilising the pelvis during single-leg loading and helping prevent issues like hip drop," notes Bew.

How long for? Aim for three sets of ten reps on each side.

3. Scooter

What? Commonly performed on the Reformer, you'll be in a deep lunge position, and 'scoot' the back leg in and out. If you don't have access to a Reformer, you can still recreate the scooter at home, with or without using sliders.

Why? "The scooter is a great exercise for runners because it focuses on endurance through the posterior chain (muscles on the back of the body)," notes O'Leary, "These are often less active. The move also teaches pelvic stability and control, which is important for efficient movement and injury prevention and relevant for activities that require some time standing on one leg (running, walking, stair climbing)."

How long for? Try three sets of ten on each side.

4. Footwork

What? Mostly performed on the reformer, footwork is a Pilates basic that's a great starting point for beginners. With your feet on the footbar, you'll work through a series of moves on toes, arches and heels to mobilise and stabilise the feet and ankles.

Why? "Footwork is brilliant for strengthening the feet and ankles while reinforcing proper alignment through the knees and hips," advises Warburton. "It mimics the repetitive nature of running, but in a controlled, low-impact way."

How long for? Usually performed at the start of a reformer class, it's advisable to spend around ten minutes on the feet before moving on.

5. Side kick (kneeling)

What? Kneel on one knee with the corresponding hand below your shoulder. Keeping your unsupported leg straight, kick it forward, isolating the movement in the hip joint.

Why? "This is a great exercise for strengthening the hips and glutes, which are essential for pelvic stability when running," notes Warburton. "It also works through different planes of movement, something runners don’t always get enough of."

How long for? Three sets of ten on each leg.

6. Glute bridge

What? A simple and effective strength training move, the Pilates glute bridge focuses strongly on alignment and mobilising the spine, as well as strengthening the glutes and legs.

Why? "These are a staple in my classes," says Warburton. "They strengthen the glutes and hamstrings while supporting spinal mobility and helping with knee alignment, especially when progressed to the single-leg variations."

How long for? Again, three sets of ten to 12 reps should do the trick.

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I have many thoughts on the rise of ultra-exclusive Reformer Pilates studios in London (and beyond). Suffice it to say, I’m not generally a fan. As someone who has regularly attended Reformer classes for close to a decade, I’ve been delighted to see Joseph Pilates’ method go from niche to mainstream, and benefited from the lower prices, widened availability and countless new studios that have come with it.

But on the flip-side, something else has crept in alongside that accessibility: a glossy, exclusionary rebrand that feels increasingly at odds with the method’s original intent.

In certain high-end corners of London, a new style of Reformer Pilates studio has begun to emerge, where access is strictly by invitation or referral-only, and membership has become a status symbol in and of itself. Inside, it’s all fancy furnishings, influencers in designer sets, Instagram-worthy photo opps, and the workout itself a far cry from the effective, highly technical, rehabilitation-rooted practice that Joseph originally developed—and more often than not, secondary to the mirror selfie that inevitably follows.

In short: more flex than function, in my experience at least.

I Tried the Pilates in the Clouds Reformer Studio as It Finally Opens to The Public

There is one spot, however, that I’ve found to be the exception to this rule, and that is Pilates In The Clouds. Founded in 2014 by Los Angeles-born Pilates instructor Lauren Masaoka, it has been London’s most sought-after Reformer studio for more than a decade—and by far the most exclusive, but not simply for the sake of it.

Based in Notting Hill, Pilates In The Clouds has no signage or published address purely for privacy reasons, given its clientele spans A-list celebrities, models, actors, dancers, business heavyweights and generally some of the world’s wealthiest people.

It also has a hundreds-strong waiting-list, making it practically impossible to get into—especially given that most classes are one-to-one, or at the very most limited to a maximum of three people, with an elevated price-tag to match. Again, this isn’t to manufacture scarcity, but because Masaoka is a firm believer in the importance of form, precise attention to detail, and tailoring movements to the individual for the best results—as it always should be, in my opinion.

It’s precisely this hyper-personalised approach and world-class teaching that have drawn such an impressive clientele, as opposed to a desire to simply ‘be seen’ there, although the studio’s picturesque skyline views and serene atmosphere are certainly photo-worthy, and have inevitably done the rounds of Instagram over the years.

Always ahead of the curve, however, Masaoka is now bucking the trend for ever-increasing exclusivity by opening Pilates In The Clouds’ first properly public-facing studio in Harvey Nichols. “We’ve had a waitlist at Notting Hill for quite some time, so we’ve been looking for a second location for a while,” she explains. “It’s definitely been a challenge to find a space that lives up to our name of being ‘in the clouds’!” So when the iconic Knightsbridge department store offered her a space as part of its new wellness offering—and on the fourth floor to boot—it felt like the perfect opportunity.

The newly opened studio is every bit as chic as the original, complete with fresh flowers, huge mirrors, elegant furnishings, a pick-n-mix station and bespoke, state-of-the-art equipment made specially in the US. More importantly, though, it follows the same method. Instructors are all fully comprehensive-certified, classes are capped at six people, and teaching remains highly personalised.

The machines are all Cadillacs, too, making Pilates In The Clouds the only studio in London to offer all-Cadillac classes. As Masaoka explains: “The Cadillac was Joseph Pilates’ favourite invention, and for good reason. I wanted to make it more accessible with this studio, while still maintaining precision instruction.”

Another fun fact—they have a private two-machine room at Harvey Nics, where all of the mats and blocks are Dior.

At £59 for a group class, it’s still a far cry from your local Reformer studio—but that’s not really the point. Yes, it’s a hefty investment, but for the personalised, hands-on approach and calibre of teaching on offer, you’re not going to find much better. Snapping your own iconic hanging stretch photo? That’s just a fun, added bonus.

Book now at pilatesintheclouds.com

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When it comes to Pilates, the smallest moves often pack the biggest punch. I've tried enough of the movements to know that even the simplest-looking exercises can light up muscles you didn't even realise needed attention.

Take Pilates heel taps. They're a deceptively simple exercise that trains your core muscles, challenges your coordination, and strengthens the hips and lower abs. When I kept hearing Pilates instructors raving about them, it grabbed my attention.

As someone who spends long stretches of the day sitting at my laptop, I'm always on the lookout for moves that ease desk-related stiffness and counteract the slow creep of desk-posture. And because so many Pilates instructors describe heel taps as a gentle but effective way to activate the deep core - the muscles that support better posture, I decided to dig a bit deeper.

The more I read, the more heel taps made sense. Research published in PMCID found that Pilates-based core-stabilisation training improves deep-core muscle function, and a further study suggests Pilates-based workouts can strengthen core stability and posture control.

And because heel taps don't require any equipment and little space, they seemed like the sort of accessible move I could easily add into my day. So when MC UK's Senior Health Editor, Ally Head, challenged me to try Pilates heel taps every day for a week to see if I noticed any benefits, I didn't hesitate. If a simple movement could help reset my posture and switch my core back on, I was more than willing to put it to the test.

Before you read on to see how I got on, it's worth checking out our guides to the best Pilates exercises for beginners, best Pilates core moves, the most effective Pilates exercises of all time, as well as my experience of trying Pilates pelvic curls every day, plus other health writers' experiments trying toes taps, leg kicks, and leg circles.

Experts swear by Pilates heel taps for building core strength and easing hip tension – so I tried them for seven days

What are Pilates Heel Taps

At first glance, Pilates heel taps don't look particularly challenging. The move is performed lying on your back with your legs in a tabletop position, lowering one heel at a time to tap the floor, while keeping your core engaged and your spine stable. They may look effortless, but Pilates rarely gives anything away that easily.

As Emma Mahama, founder of Everybody Reformer, told me, "Heel taps are one of those exercises that look simple but do a surprising amount for your body." It didn't take long to realise how right she was.

The movement itself is small, but it demands a surprising amount of control - slow, alternating taps of each heel to the mat without letting your lower back arch or your hips rock side to side. Done properly, heel taps quickly become a test of coordination and focus.

"Heel taps are a Pilates warm-up exercise that strengthens the deep core muscles and trains pelvic and spinal stability," explains Anouska Shenn, founder of The Office Yoga Company. While understated, it's this precision and engagement that make them such an effective exercise.

What are the benefits of Pilates heel taps?

With this in mind, I was curious to see what kind of results I might notice from doing heel taps every day. And according to the experts, this small movement packs some surprisingly effective rewards.

1. Builds core strength

One of the biggest benefits of Pilates heel taps is how effective they are for building deep core strength. "Not just the visible abs, but the stabilising muscles that support your spine, which is why they’re a staple in Pilates," Mahama told me.

It's these stabilising muscles that Shenn refers to when she says, "Heel taps strengthen our TVA (transversus abdominis) muscles in particular. These deep core muscles act like a corset for your back, so strengthening them is one of the most effective ways to prevent aches and pains in this area."

2. Improves pelvic stability and posture

Another huge reason Pilates instructors swear by heel taps is their effect on stabilisation.

"By maintaining a neutral spine while your legs are moving, you’re teaching your body to hold good posture and building stamina in the muscles that help us do that," outlines Shenn.

So, while the move may look straightforward, the focus on keeping the hips and torso steady is the challenging part.

3. Supports the lower back

"Because the movement is controlled and the focus is on keeping the pelvis stable, they’re very back-friendly when done well," says Mahama. "This makes them a more supported alternative to exercises like sit-ups."

4. Eases hip tension

Heel taps are a great hip-strengthening exercise - particularly welcome news for anyone who spends prolonged periods sitting.

"Our hip flexor muscles are getting a workout since they control the lifting and lowering of the legs," explains Shenn. "In the lowering phase, the hip flexors lengthen, so performing these can help reduce some of the tension that builds up from prolonged sitting."

How to perform Pilates heel taps with good form

Proper form is essential if you want to reap the benefits of any Pilates exercise, and heel taps are no exception.

Before I got started with my week-long experiment, I asked the experts to walk me through how to perform the move correctly.

1. Lie on your back on a mat, bending your knees so your legs are in a tabletop position (hips and knees at 90°)
2. Place your arms by your sides.
3. Gently press your lower back into the floor. Your hip bones and pubic bone should be level, and your ribs should soften into the mat. This is key for stability.
4. Inhale to prepare. Exhale as you lower one heel towards the mat, hinging from the hip.
5. As you inhale, slowly lift the leg back to the starting position.
6. On your next out breath, change legs.
7. Alternate the legs in a slow, controlled, steady rhythm.

Maintaining a 90-degree bend in the knees is crucial when it comes to performing this exercise correctly, says Shenn. "The movement should come from the hip hinge - the thigh bone moving away from and towards the hip - rather than bending from the knee to lower your heel to the mat."

She also stresses control over speed. "A mistake I often see is people lifting and lowering too quickly – dropping the leg and snapping it back up using momentum. Instead, you want to resist gravity on the way down and focus on using your core to lift back up."

My review of trying Pilates heel taps everyday for a week

Days one to three

Armed with the experts' advice, I start the experiment feeling optimistic about what the move should be like in practice and the subtle benefits I could notice over the week.

I begin by lying flat on my back, before bringing my legs up into a tabletop position, and gently pressing my lower back into the floor. At this point, Shenn reminded me to lift my lower abdominals in and up. "Try to maintain this tension as you move through the exercise," she said. A small cue that made all the difference.

Next came the challenging part. It takes more control than I was expecting not to drop my leg and automatically snap it back up. I have to focus on taking my time to move each leg slowly down until my heel reaches the mat, before lifting it back up in a controlled rhythm. The burn in my thighs is immediate - I'm not exaggerating when I say they really ache.

When I wake up on day two, I can feel the gentle ache in my abdominal muscles - a clear sign that the deep stabilisers had really been activated.

After a couple of days, I start to find a natural rhythm, and I'm able to complete more reps per session. While the burn remains, I also notice a subtle difference in how my hips and lower back feel supported during the exercise.

Days four to seven

By the second half of the week, heel taps start to feel more natural - I'm getting into a steady rhythm, and the movements are easier to control. I can feel engagement across my deep core, obliques and hip flexors, and the slow, precise motion helps me maintain stability in my pelvis and lower back.

The burn in my thighs eases slightly, and I can start to feel my body moving with control and precision, which feels like a small win in itself.

I get into the habit of pulling out my mat after a few hours of sitting at my desk, which leaves my hips feeling looser, more responsive and less tense than usual. Even after just a few days, it's clear that heel taps are targeting areas I know I need to strengthen.

By the final day, I feel a subtle but encouraging difference in my posture and core engagement. While a week isn't long enough to see a transformative change, the experiment has convinced me of the benefits: stronger core muscles, improved hip tension, better posture and coordination - all areas I've historically struggled with.

Will I continue doing Pilates heel taps every day? Probably not. But after seeing the results in such a short space of time, they've earned a permanent spot in my workout routine. Once you get into the swing of them, they're a brilliant warm-up exercise - low-impact, manageable and effective. I'd recommend them to anyone looking for a core-focused movement that delivers results with consistent practice.

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As a Health Writer with over a decade of training under my belt, I’m always encouraging my female friends to start weight training. It’s empowering, efficient, and, as research proves, crucial for protecting our bone health and muscle mass as we age. At the same time, though, it’s so important not to discount bodyweight exercises, and in particular, Pilates. Because whilst loading up a barbell looks impressive, and no doubt does great things for your maximal strength, nothing will teach you focus, postural control and deep core activation like your own bodyweight.

The Pilates glute bridge, for what it’s worth, is one of my favourite exercises of all. Working the hips, glutes and core all at once, it’s a true muscle-building multitasker and one that’s been in my rotation for as long as I can remember. It’s particularly good for those with lower back pain (don’t we all?), but also has a place in the routine of anyone looking to improve their running mechanics, stay injury-free or simply have better posture and movement in daily life.

The reality, though, is that, like all bodyweight exercises, it can get a little repetitive. Without weights to add, finding ways to see progress requires a bit more creativity, which is exactly where the Pilates bridge march comes in. An intermediate variation on the classic glute bridge, I gave it a go every day for a week to see what the added movement could do for my strength and stability.

If you’re looking for something to spice up your Pilates practice, keep scrolling. There’s plenty more where this comes from, too. Just check out our guides to the best Pilates moves of all time, how to master the infamously tricky Pilates teaser and the best instructor-approved Pilates core exercises. Plus, if Reformer is more your thing, you should read how I got on when I tried the similar (but not the same) Lagree method.

Pilates Bridge Marches Promise to Challenge Strength and Stability, So I Put Them to the Test – As for the Results? Impressed Is an Understatement

What are Pilates bridge marches?

Pilates bridge marches are a variation of the classic Pilates bridge; a lower-body exercise which focuses on glute activation, core control and hamstring strength.

The classic version of the move is performed lying on your back with your knees bent and feet flat on the floor. From there, you lift your hips using the strength of your glutes, hamstrings and core, instead of your lower back.

The bridge march adds an extra layer of instability to the exercise. Rather than staying in a static hold at the top of the movement, you switch your legs slowly into a table top position. It takes the bridge from a bilateral movement, where both limbs are doing the same thing at once, to a unilateral movement, which will challenge your coordination, stability, control and single-leg strength.

What are the benefits of Pilates bridge marches?

Broadly speaking, the benefits of Pilates bridge marches remain the same as the classic Pilates bridge, just with the intensity dialled up. The focus is still on the lower body and core strength, but more challenge is placed on the oblique muscles on the side of the core. The hamstrings and glutes also have to work harder to support your body weight whilst the other leg is raised.

The benefits of the move, which include “strength, posture and stability,” says Lizzie Nicholls, Pilates instructor at HOME, apply directly to our daily lives. “When your glutes are activated, everyday movements like standing, walking or climbing stairs feel easier.”

1. Glute, core and hip strength

Compound movements like Pilates bridge marches are both effective and efficient because they work multiple muscle groups at the same time - in this case, the glutes, hamstrings and core.

But why is the marching so important? Well, research shows that single-leg movements can be particularly effective at activating the gluteus maximus and medius, both of which have a habit of allowing other muscles to do the work when they aren't specifically targeted.

The single-leg element also provides an added challenge for your core, says Josie Crafts, master trainer at The Method. "As you're lifting one foot off the ground at a time, your abdominals are forced to resist rotation and your hips to stay level, which is great for building deep abdominal control," she explains.

2. Balance and stability

Balance and stability often get overlooked as metrics because they don’t have the same aesthetic pull as strength or speed. The reality, though, is that very often they are the foundations we need to improve our performance. Without stability, being able to lift the heavier weights or coordinate your limbs when you run becomes much more challenging and increases your risk of injury, too.

”By asking your body to hold steady whilst you move one leg, Pilates bridge marches provide a great opportunity to work on your balance,” says Nicholls. That marching movement is also very similar to the mechanics you need whilst running, making it a particularly good exercise for anyone currently training on the track, road or trails.

3. Protected posture and lower back

Given that most of us spend up to eight hours a day hunched over a screen, the importance of moves that support our posture cannot be overstated.

That’s where Pilates bridge marches come in very handy. Requiring no equipment and very little space, they are a powerful way to build strength in your lower back from the comfort of home. “Sitting weakens the glutes and tightens hip flexors,” says Crafts. “Bridges help to reactivate the glutes and open the front of the hips, which can contribute to better upright posture.”

How to practice a Pilates bridge march with good form:

If we're going to reap all the benefits that the bridge march has to offer, it's essential that we practice it correctly. Crafts outlines the following step-by-step guidance:

• Lie on your back with your knees bent, feet placed hip distance apart and arms alongside the body.
• Inhale to brace your midline, and exhale to push through your heels and find your bridge position.
• Keep a straight line from knees to shoulders, with your knees at hip distance, ribs soft and glutes engaged.
• Float one leg off the ground with control, keeping the knee bent and hips level.
• Alternate legs without allowing the hips to drop from side to side, pressing into the arms for support throughout.
• If more support is needed, hands can be interlaced underneath the back or a block placed underneath the sacrum.

I tried Pilates bridge marches every day for a week - and wow, my glutes, core and lower back have all noticed the shift

Days one to three

Whilst I’d consider myself an experienced Pilates practitioner (I’ve been attending both mat and Reformer classes for over five years), this week has reminded me that you really do never stop learning.

Though I've done glute bridge marches many times in the past, paying closer attention to my form really revealed the gaps in my strength and stability that sloppy technique often hides.

For the first couple of days, my hips and hamstrings feel tight, not helped by the fact that I’ve recently been slacking on stretching. My lower back, too, begins to arch once I'm a few reps in. This is a sign that I’m not activating my glutes and core, so I slow things down, focusing on engaging both muscle groups before I lift my hips off the mat. I also make sure to come down out of the move to reset as soon as I notice my lower back taking over.

For the first three days, that means sticking to a maximum of ten reps at a time. That number will be different for everyone, depending on your experience and existing strength. My best advice: try not to compare to where you think you ‘should’ be - pushing too hard and compromising your form will only slow your progression and could lead to injury.

Days four to seven

By day four, my technique is much improved, and I can feel a real difference in the way my core naturally switches on when I ask it to. My glutes are a little slower to get the idea, and I still have to concentrate on them to make sure all the work doesn’t come from my hamstrings and lower back.

A tip for anyone else struggling with lazy glutes. Keep your heels close to your bum; it helps to prevent the hamstrings from taking over and makes a world of difference for me.

I really love the way the marches challenge my stability, too. Not only can I feel my deep abdominals working, but my obliques are really getting involved. By the end of the seven days, my whole torso feels more engaged, not just when I’m doing the exercise but in my daily life, too. Whether I’m sitting at my desk, walking to the shops or climbing the stairs, I feel taller and stronger.

It’s such an easy move to fit into daily life and doesn’t need to be part of a massive workout. I slot it in in the morning, in my warm-ups, while watching TV or before bed. As far as exercise snacks go, it’s about as good as it gets.

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There’s no doubt that Pilates is absolutely booming in interest at the moment.

It’s globally recognised - everybody is trying a class, chatting to their friends about the low-impact workout, or at the very least, seeing Pilates pop up on their feeds.

On social media, in studios, and at home, people are really seeing the benefits of the method and noticing how impactful mindful movement can be for all areas of their lives.

While many might think it's just a trending workout that'll have its time at the top and then fade into the background again, I disagree. For those of you who don't know me, I'm Ashlea McKee, a classical Pilates instructor and former professional dancer. I'm also the founder of Élan Wellbeing and the Pilates with Ashlea app, which has a global online community of over 200,000 people.

I’ve been teaching Pilates for over eight years, and through more than 600 hours of teacher training, alongside 12+ years of dedicated personal practice, I’ve come to see it as one of the most transformative forms of movement. Pilates builds strength, control, and body awareness while improving posture, supporting spinal health, and enhancing overall wellbeing.

Keen to read why I'm predicting that the low-impact workout will only continue to rise in popularity this year? Keep scrolling to find out why. And for more expert-backed Pilates content, don't miss our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here. We've also got guides to the best advanced Pilates exercises and the best weighted Pilates moves, for if you're ready to take things up a notch.

Pilates isn't going anywhere for 2026 - 5 reasons why

1. Pilates helps us come back to our bodies

There's no two ways about it - we live in a busy world with constant information being thrown at us.

But Pilates is an invaluable tool for helping us come back to our bodies - reason number one why I think more and more people will continue to incorporate the practice into their daily routines in 2026.

The connection to breath, mind, and body that Pilates offers is contagious. Pair that with the fact that a lot of people are realising that they don’t always need to do high-impact activities or intense classes to feel strong - you see real benefits from Pilates because of its attention to precise, intentional movement.

2. Pilates boosts functional fitness

Reason number two that Pilates is here to stay for '26? We live in a very sedentary world, and Pilates helps to strengthen your muscles, support the spine, and boost functional fitness.

You need only take one class to really feel this - as Joseph Pilates himself said, "In ten sessions you’ll feel the difference, in twenty you’ll see the difference, and in thirty you’ll have a whole new body."

He also said, "You’re only as young as your spine is flexible" - even more incentive to keep moving.

3. Pilates is low impact yet deeply challenging

I personally think there’s a misconception that if you’re not red in the face or dripping with sweat, your workout isn’t effective.

With Pilates, this isn’t the case. Pilates is a low-impact workout, yet it’s still deeply challenging. You can head to Pilates, get a highly effective workout in, and over time, your form, alignment, and strength can bring transformative results.

There’s something really empowering about the slow, controlled nature of Pilates and that post-class glow and boost of energy. You can take classes, have brunch, go about your day, and feel stronger, not exhausted.

4. Pilates is accessible and varied

Another reason Pilates is here to stay? It's incredibly accessible and can begin with online workouts and simple at-home movement.

For some, this will then progress into mat or Reformer classes in studio, and for those who can access a classical studio, into the full studio apparatus, aka the mat, Reformer, chair, Cadillac, and more.

The beauty of Pilates comes down, in part, to its versatility - you really can do it any time, any place, from anywhere in the world, whether you're a mat or Reformer fan.

5. Pilates supports longevity

Last but by no means least, I believe Pilates will only continue to grow in popularity this year because many are starting to think long-term about their health. Not just how they look, but how they move, how they feel, and how their bodies will support them as they age.

Think of it this way - Pilates teaches body awareness and self-trust, which is something many people are craving.

Whether you opt for group classes or 1:1 sessions, Pilates promises to be social, personal, and transformative.

I truly believe that's just one of the many reasons why Pilates is here to stay. It’s a practice you start and want to continue - one that supports us in moving better, standing taller, and living a stronger, more empowered life in every sense.

Yes, Pilates is trending. But it’s also for life. So, question: will you be giving Pilates a go this year?

Shop MC UK Pilates essentials here:

If I know one thing to be true, it's that there are infinite ways to make your Pilates workout go the extra mile - whether that be from the comfort of your home or in a studio. The latest piece of equipment experts swear by? Pilates blocks.

Small but mighty, I can guess that you've probably encountered them before. I've used them for mat classes, in the gym, and in hybrid studio classes like The Method. But it's not just about having a block in your possession; it's about knowing exactly how to use it to your advantage. So before investing, you'll want to understand their purpose and whether they will work for you.

I asked Emma Mahama, a qualified Pilates educator and founder of Everybody Reformer, exactly why Pilates blocks deserve a place in your home Pilates kit. "They are worth investing in because they significantly enhance alignment and body awareness. Pilates blocks provide immediate sensory feedback, meaning the body can feel them (it's like instant learning) with a deeper mind-body connection," Mahama explains.

"They are also incredibly versatile. Blocks can be used to modify exercises or to progress movements. Importantly, they eliminate momentum. If someone is throwing themselves through moves like roll-ups, teaser or leg circles, placing a block strategically means it's a case of control or lose the block. That immediate feedback encourages better control, precision and true strength rather than relying on speed or force."

In short, they're a piece of kit that will come in handy on countless occasions when you need support, control, or want to progress certain moves. Best of all, they're incredibly affordable. Less high-tech than at-home Reformer machines and the best vibration plates, but just as reliable as Pilates accessories like Pilates balls, Pilates rings, Pilates socks, and Pilates weights, the block is the item to have on your radar.

Best Pilates blocks: Quick shopping links

• Best overall: £9.99 at Amazon
• Expert recommended: £29.98 at Amazon
• Most eco-friendly: £16 at Amazon
• Top rated: £26.95 at Amazon
• Most affordable: £5.99 at Amazon (save 33%)

What are Pilates blocks used for?

"I primarily use blocks to support alignment," says Mahama. "For example, they can be placed under the head in side-lying positions to maintain proper spinal alignment and prevent unnecessary strain.

"I also use them to help with better lower-body alignment. Placing a block between the knees can activate the inner thighs and help guide the legs into a more balanced and stable position. For certain exercises, I suggest sitting on a block to slightly lift the torso. This can make upright seated work more accessible by reducing stress on the hip joints and lower back, allowing clients to sit taller and move better with control," she explains.

No matter the type of Pilates you prefer to do, you'll almost certainly have multiple uses for a Pilates block.

What's the difference between Pilates and yoga blocks?

There is no difference in the design of Pilates and yoga blocks - they're the same thing in terms of materials and size. Where they differ is how you use them. Whilst yoga blocks are more commonly used as an aid for support, Pilates blocks are regularly used to add resistance to certain moves or help with alignment. If you invest in one, you can use it for both yoga and Pilates practice.

Shop the 7 best Pilates blocks

Best overall

"Pilates blocks from Amazon are a great and reliable choice, offering good quality and versatility for a wide range of abilities," says Mahama. This particular set is not only one of the most popular with customers, but it's made from firm, durable, and non-slip EVA foam that can withstand whatever you throw at it. You get two blocks for under a tenner, and there's a huge range of colourways to match your space or other Pilates items in your kit.

Expert recommended

"Personally, I use and recommend the Merrithew Foam Cushions (Pilates blocks)," says Mahama. "I use them in my studios because they come in a variety of sizes for different uses, making them ideal for so many exercises, so there's an option to suit everybody." Yes, this brand is slightly pricier than other on the market, but they're designed for professionals and studio environments - so you can be sure they will last.

Most affordable

If you're new to using Pilates blocks, a smaller and more affordable option might be right for you. Designed for both yoga and Pilates, this 30cm x 20cm x 5cm block is praised by reviewers for being very functional and comfortable to use. The smaller depth will allow you to introduce a block to your workout gently and figure out exactly how you want to use it. It's now less than £6 and easy to tuck away, but you could also invest in two to double up if you want more height.

Editor's pick

"I've got this Pilates block at home and it's both aesthetically pleasing and seriously useful for providing support mid session. Made from a dense foam, you can use it for Pilates or yoga to support your back or use during the more advanced moves for when you need that little extra lift." - Ally Head, Senior Health Editor

Most stylish

Although quality and functionality are my primary concern, I always like my Pilates kit to look stylish too - especially when it comes to storage at home too. Lightweight and portable, customers rave about the non-slip texture and how ideal the small size is for all different types of exercises. They do note that it is slightly softer than some other foam blocks, which is something to bare in mind if you plan to rest your whole body weight onto it.

Top rated

If you want to invest in something you can be completely confident in, this set of Syntus blocks is the top rated on Amazon with 4k reviews and an average 4.8/5 stars. That's pretty impressive. Although they're designed for yoga with an additional strap for deeper stretching, they work just as well for Pilates exercises. "These blocks are high quality, very durable, and solid," says one reviewer. Others note how comfortable they are to kneel on, as well as how well made they feel.

Best eco-friendly

If you want to make your workout kit more eco-conscious, a block like this is a great place to start. Not only is it from a small business, but it's made from renewable and recyclable cork that feels comfortable, won't slip, and won't cause any damage to your floors. "The ever so slight give of cork makes them very comfortable to put pressure on during sustained poses," says one customer. It can also be easily wiped clean after a sweaty session as needed.

If the resurgence of retro-inspired activewear is anything to go by, fold-over yoga pants are about to have a serious comeback. And whilst activewear should always prioritise comfort and practicality, feeling confident in your gear of choice can also work wonders for making your workout as enjoyable as possible. That's the main reason flares remain a constant in my exercise clothes rotation, no matter what activity I'm doing.

No, yoga pants are not just for vinyasa flow - they are fantastic for Pilates, cross training, or any low-impact session where you don't need totally form fitting pieces. Plus, much like other yoga flares, they will see you from the studio to brunch dates without any change of clothes necessary. I would know - I own several pairs and wear them as often as possible.

From extremely sweat-wicking materials to silhouettes with handy pocket space, there's a pair for pretty much every eventuality. If you're a fan of gym leggings with a point of difference, such as cross waist leggings, leggings with pockets, or even leopard print activewear, I'll hazard a guess that these yoga pants will be to your liking too.

We spend countless hours testing the very best exercise kit on the market here at Marie Claire UK, so you can be sure that any recommendation we make has been put through its paces - and these yoga pants are no different. We've tried each and every pair, and they've all passed our tests for quality, practicality, comfort, value for money, and style. Your collection of the best yoga clothes and best Pilates clothes just got even better.

Best fold-over yoga pants: Quick shopping links

• Best overall: £105 at Vuori (save 19%)
• Most breathable: £49 at BAM
• Best for petites: £26.99 ay Hollister (save 32%)
• Best sweat-wicking: £90 at Sweaty Betty
• Most affordable: £27.99 H&M

Best fold-over yoga pants, tested by us

Best overall

The latest addition to my yoga pant collection - and my current favourite - is this Vuori pair of straight leg trousers. Although they're designed more for lounging and low-impact walks, they work great for slower gym sessions and yoga, too. The material feels thick and high quality without trapping heat, and they're moisture wicking, which comes in extremely handy for me as someone who runs hot. In my opinion, the foldover waistband is just the right thickness, and it can be further folded to your liking. If flares aren't totally your thing but you're after something less form-fitting than regular leggings, there's no going wrong with these.

Most breathable

We regularly rave about BAM at MC UK, and that's not about to stop. I recently tried out some of the brand's yoga pants and was seriously impressed with how lightweight they are - it almost feels as if you've got nothing on. Made from a blend of bamboo viscose and organic cotton, they're extremely breathable, so they won't cause any excess sweating. Plus, they don't dig in anywhere - not even at the cuffed ankles. If you worry about how wider cuts might interfere with your workout, this silhouette solves that issue with maximum comfort.

Best for petites

I've convinced several friends to buy Gilly Hicks flares, and despite buying mine over five years ago, they're still going strong to this day. I love this soft pink hue that's perfect for spring wear, and can easily be styled for brunch dates too. With three leg lengths on offer, the short cut is perfect for petites - no dragging on the ground or tucking into socks here. Most importantly, the four-way stretch material doesn't bobble or snag at all, even after countless washes over the years. And the cherry on top - the folded waist looks extra chic.

Best sweat-wicking

Now, these leggings aren't designed to be folded over, but they offer enough fabric to wear that way - and I do, partly to make them slightly shorter, but also to make them more comfortable with a lower rise fit. If there's one thing Sweaty Betty leggings do, it's wick sweat brilliantly. These flares are no exception, and my pair have seen me through hikes, strength training, Reformer classes and more. They also offer an adjustable waist tie and side pockets for handy storage. The only thing to be aware of is that they're not as stretchy as some other yoga flares I've tried, but they fit perfectly true to size.

Most affordable

Senior Health Editor, Ally Head, has previously raved about H&M Move's flares, so you can be pretty sure that this looser pair will stand up in your everyday routine too. They have a much looser fit than other silhouettes, which is ideal if you don't like restrictive fabrics for your workouts. This pair is made from a smooth jersey material, so they won't wick sweat like others. However, they can be layered over leggings for extra warmth, for home workout sessions, or on the gym floor if you're not expecting to sweat. They're also stylish enough to wear casually, if you ask me.

Most versatile

Fashion Writer, Sofia Piza, loves lululemon flares for her workouts. "They're buttery soft. I received so many compliments during my Pilates class, as the flare at the hem really makes for a stylish look. I felt weightless in this fabric, and able to fully focus on my practice without pulling at seams, checking for sweat patches, or feeling compromised by my kit," she says.

Most eco-friendly

I've been wearing TALA kit for the last few months and always receive compliments when I do. And although I haven't worn these exact flares, I've tried a very similar pair designed for lounging and low impact. The ribbed fabric makes for a nice change from smooth finishes, and the folded waistband can be adjusted to your liking. Plus, the blend of 90% Modal and 10% Elastane makes these an eco-conscious choice if you want to make your activewear more environmentally friendly.

Best colour range

Senior Health Editor Ally Head has long been a fan of FP Movement activewear, and their Quick Step Bubble Pants are one of her current favourites for throwing on for Pilates. Designed for studio workouts and off-duty days, they're super soft, flattering, and functional, with a fitted, high rise waist that can be folded down and a bubble silhouette leg. Fun fact: they've also been motion tested by the brand, who guarantee on site that they're suitable for every kind of workout. Neat.

I first became a fan of the Pilates Swan when I took on the Pilates by Izzy 25-day challenge last September. The stretch features in almost every warm-up and cool down, and it quickly became the moment in class I looked forward to most. Not only did it offer a welcome stretch for my abs at the end of an inevitably tough workout, but it also made for the perfect antidote to all the slouching I’d been doing over my desk.

So, when the challenge ended, and I returned to my usual exercise routine, I kept the Pilates Swan up. But, as often happens when work gets busy, the good habit soon slipped, and unsurprisingly, my body noticed. My hips became tighter, my upper back was sore, and my posture worsened.

I’m not the only one. Prolonged sitting is a major societal problem, thought by some research to be as harmful as smoking. I know, shocking, right? Thanks to the links with obesity, heart disease and metabolic disorders, the hours we spend at our desks have serious consequences for our long term health. Our posture and musculoskeletal health suffer too, with up to 80% of us thought to develop lower back pain at some point in our lives.

So, I set myself a challenge. One week of daily Swan stretches, to find out if this classical Pilates move could resurrect my posture and relieve my sore hips, back and shoulders. Spoiler: it did.

If you’re after more Pilates inspiration, we’ve got guides to the best Pilates exercises for beginners, the best Pilates core moves, and an instructor’s pick of the most effective Pilates exercises of all time. And if you’ve already mastered the Pilates Swan, you might also want to read how I got on when I tried the more dynamic Pilates Swan Dive every day for a week.

Pilates Swan Extensions Are A Game Changer For Tight Hips And Sore Glutes - I Tried It For 7 Days, And Saw Instant Improvement

What is the Pilates Swan?

If you’re already a Pilates regular, you’ll likely have come across the Swan. It’s part of the classical sequence created by Joseph Pilates, and has a number of different versions.

At the most accessible end is the Swan prep; a static exercise performed lying on your stomach, lifting the chest whilst keeping the lower body grounded. At the most advanced end is the Swan Dive, which involves rocking forward and backwards on your stomach with your arms extended.

Its purpose? “To train the body to extend without dumping into the lower back by maintaining length through the spine, using strong abdominal support and active legs,” explains Ally Barron, Pilates instructor and founder of Align by Ally.

What are the benefits of the Pilates Swan?

The Swan is such a powerful move for many of us because it directly counteracts the position we spend much of our lives in (sitting).

“Prolonged sitting places the body in constant hip and spinal flexion,” explains Vanessa Michielon, Pilates, Yoga and somatic movement specialist. “The Swan counterbalances this by encouraging hip extension.”

That’s important because, as Barron explains, spending hours in hip and spinal flexion can lead to “tight hip flexors, underactive glutes, rounded shoulders and weak spinal extensors,” - all of which can spell pretty bad news for our posture and spine health over time.

But how does the Swan actually make a difference?

1. It activates the glutes and abs

“When performed correctly, the Swan teaches the glutes to support spinal extension, rather than allowing the lower back to take all the work,” says Barron. “This helps to stabilise the lumbar spine and reduces compression in the lower back.”

The move also requires what Michielon describes as “deep abdominal support,” adds Michielon. She explains that we have to gently engage the core to support the spine as the back muscles lift the body, which encourages strength and control rather than simply hinging through the lower back.

2. It opens the chest and upper back

Barron explains that the Swan can support postural reeducation by opening the front of the body and mobilising the upper back. “The Swan increases thoracic mobility and helps us build confidence and awareness in our spinal extension,” she says.

3. It stretches the hip flexors

By encouraging the posterior chain, including the hamstrings, glutes and back muscles, to take their share of the work in spinal extension, the Swan allows the front of the body to lengthen and open. For many of us who spend hours sitting with our hips in a shortened position, that will feel like a much-needed stretch through the hips.

Who are Pilates Swan Extensions best for?

Pilates Swan Extensions are safe for most people, and particularly beneficial for those with upper back stiffness, a tendency to slouch or those who spend most of their day sitting at a desk. It’s also ideal for parents who regularly have to carry children. “It’s highly effective for those with underactive glutes because it teaches them to re-engage the posterior chain,” says Barron.

But as Michielon points out, the Swan isn’t suitable for everyone, on account of the pressure it puts on the stomach and lower back. “The move isn’t recommended for pregnant people, and should also be adapted for those with acute lower-back pain, disc issues or spinal sensitivity,” she says.

How to perform the Pilates Swan with good form:

Proper form is crucial in all Pilates exercises, but especially in the Swan, where poor technique can put stress on the lower back and spine.

Fortunately, Barron and Michielon have a few simple cues to make all the difference.

1. Perfect your set up

Before you try to lift your chest, it’s important to nail your starting position, says Barron. “Lie on your front with your legs long and active, your inner thighs drawn gently together,” she advises. “Keep the tops of your feet grounded into the mat with your hands under your shoulders.”

“We’re looking for a long neck alignment,” says Michielon, which means you want to “look slightly forward along the mat, instead of dropping the head back toward the ceiling.”

“Keep your neck in line with your spine - no jutting chins,” agrees Barron.

3. Hug your abdominals in

Rather than pressing your belly into the ground, you want to feel like you’re “hugging your abdominals in,” says Michielon. “This supports the spine while the back muscles lift the upper body.”

4. Gently squeeze your glutes

Barron is clear here. “We’re not looking to clench the glutes aggressively, but for supportive, gentle engagement,” she says. “If your lower back feels compressed, you’re likely missing it slightly.”

5. Breathe with intention

In Pilates, your breath supports the movement. “Inhale to lift and expand the chest and exhale to maintain control and avoid tension,” says Barron.

I committed to daily Pilates Swan Extensions to loosen my hips and activate my glutes - a week later, I’m a fan

Days one to three

Having practised the Pilates Swan extensively during my September challenge, I was already familiar with the position I was aiming for. As Barron pointed out earlier, it’s all in the setup. It’s easy to rush, but doing so risks dumping pressure into your lower back, which is not what we want.

Instead, I start with my chest pressed into the floor and take a moment to engage my abs. If you’re new to Pilates, it could help to do some core activations, such as pelvic tilts, beforehand. I find them useful to find the connection with your deep core muscles.

From there, I press my palms into the mat and begin to lift my chest, making sure to gently squeeze my glutes before I move. If I forget to do this, I notice it in my lower back straight away. There should never be pain or pinching in the small of your back, so if you feel that, it’s best to come out of the position and reset.

Once I’m into the full expression of the move, the first thing I notice is the relief between my shoulder blades. After a day hunched at my laptop, I often have a tight, aching feeling in my back, but within seconds in the Swan, that feeling starts to loosen.

I hold the stretch for a couple of breaths and repeat it four times. The Swan isn’t the kind of stretch you hold for a minute or more, because of its intensity on your back. It’s more of a dynamic exercise, which means you should do a few shorter repetitions.

When day two dawns, I’m looking forward to my Swan stretches. That’s the beauty of the move: you can do it when you first roll out of bed, beside your desk during the work day or in the evening whilst watching TV. Just make sure not to hold it for too long, and to keep the glutes, core and back engaged throughout.

Days four to seven

By day four, I’ve noticed changes to my posture while sitting. I’m more aware of sitting taller at my desk and make a conscious effort to roll my shoulders back whenever I feel them rounding.

I also love that the Swan reminds me to get up from my desk throughout the day. Having a reason to lie down on the floor and move every few hours stops me from stiffening up.

I’m struck too by how much more easily my glutes and core engage during other workouts. For someone without a long exercise history, it may take more time to build that mind-body connection. I used to compete in track and field and have strength training for years, so I’m used to recruiting those muscles. That said, once you recognise the sensation, the muscle memory tends to quickly follow.

A week of Swan stretches isn’t going to transform your glute strength or give you rock solid abs. But it can be an effective way to encourage better muscle recruitment, helping the posterior chain and deep core work together to support your spine. Over time, and alongside regular strength and mobility, that could contribute to better posture.

It takes just seconds out of your day, offers immediate relief for achy backs and tight hips and, in my experience, leaves you feeling taller and more focused. It’s certainly a habit I’ll be keeping.

Shop MC-UK Pilates essentials now:

January is the time that many of us go full steam ahead with workout classes and gym sessions, but it's easy to fall out of routine by the end of the month. No judgement here - I'm guilty of it, too. But my remedy for easier exercise without compromising on the burn comes in the form of home workouts, specifically using versatile and affordable home Pilates kits.

Although I would love nothing more than to have an at-home Reformer machine and one of the best vibration plates at my disposal, both budget and space sadly do not allow it. But that doesn't mean it's impossible to curate a home workout that can rival in-person classes. Not only do curated Pilates kits tuck away easily when you're not using them, but they're extremely well priced, too.

Typically, you'll find Pilates kits come with a Pilates ball, Pilates ring, resistance band, and sometimes Pilates socks, wrist weights, and even an exercise mat too. Basically, more or less the same equipment, Pilates accessories and Pilates weights you'll usually find in a studio.

If you're familiar with how each item is used in a Pilates workout, you will already know just how to get the most from your kit. Otherwise, there are countless videos to talk you through it. You're unlikely to use every single item in one workout, but that's the main benefit of these handy kits - they offer endless versatility, and the opportunity to add more resistance to your everyday sessions, all from the comfort of your home.

Whether you're looking to spend less on your gym membership or have an easy-to-store option on hand for squeezing in a speedy sweat session, these Pilates kits deliver on all fronts.

Best home Pilates kits: Quick shopping links

• Best overall: £144 at BetterMe
• Most affordable: £26.99 at Amazon
• Most stylish: £152.95 at Onyx
• Most versatile: £39.99 at Amazon (save 5%)

Best home Pilates kit overall

BetterMe's Pilates equipment is some of the best on the market. Yes, it's pricey, but it's extremely high quality and can be trusted to survive even the most intensive of workouts. Not to mention, you get a lot in one bundle. This kit contains what I consider to be all the essentials - a ball, socks, ring, resistance band, and long loops. With this on hand, you can level up every type of Pilates workout. Plus, almost every item can be used for other forms of home workout, too. Choose from nine different, but equally stylish, colourways to suit your taste.

Most stylish home Pilates kit

Onyx is another Pilates brand I regularly recommend. I've used the ring weights several times, and they're some of my favourites. Aside from looking extremely elevated, this kit is made for increasing your strength thanks to the bracelet weights and ring. It's fantastic for those who want to focus on control and building muscle, which is perfect for home sessions when you're working with a smaller space. And considering it comes with a mat, you've got everything you need to get going straight away.

Most affordable home Pilates kit

If you're investing in a Pilates kit to save money, this is the one to go for. It comes with all the usual items - socks, a ball, a ring, and resistance bands - but it has the added benefit of a pump, which you can use to inflate your ball (not something you often find in home kits). It's extremely compact, fitting into one easy-to-pack-away box, and this aesthetically pleasing pink will brighten up any session. It may not last quite as long as the pricier investments, but it's an ideal starting point if you're just beginning with home Pilates and want to get familiar with the equipment.

Most versatile home Pilates kit

Containing 22 pieces of kit, this Pilates set is very comprehensive. I can't think of any Pilates item it doesn't have covered, including Pilates sliders. Considering the price point, it's one of the most cost effective investments for home workouts that can help you to capture countless moves and exercises. It may not be quite as stylish as some other models, but considering it'll be tucked away most of the time, that's no huge problem.

Easiest to store home Pilates kit

Small but mighty, this Pilates kit has the bare necessities. With a ball, ring, and resistance bands, it will still help you get a great burn and add resistance, with the added benefit of being extremely easy to store out of sight. There are countless at-home classes that can be done without any equipment at all, but having this set on hand when you fancy it will come in handy - particularly if you want to do a shorter session with higher impact.

Best beginner home Pilates kit

Unlike every other set in this guide, this Pilates kit comes with a handy workout guide. If you're new to Pilates or this type of equipment, it will help you get the most out of your sessions in an easy-to-digest way. It still contains all the go-to essentials you'll find in a studio, so it provides the ideal jumping-off point for familiarising yourself with more advanced Pilates and improving your form from the comfort and privacy of home. Plus, customers rave about the high-quality items that will serve you well.

For another year running, Pilates topped the charts as the most popular form of exercise in 2025. According to ClassPass' report, global bookings are up as much as 66% - which is saying something, considering it saw an increase in 2024 too. So, if you're now a part of the ever-growing Pilates fan club and committing to classes regularly, it's probably time to invest in the best Pilates outfit sets.

I fell in love with Reformer Pilates back in 2022, and have noticed huge changes in my strength and mobility since I began. Having a selection of the best Reformer Pilates sets on hand has undoubtedly helped my performance, and being aware of the different requirements of the equipment I'm using always informs how I dress for a class. With that in mind, it's crucial to differentiate between the forms of Pilates and the gear you might want to wear for each one.

Although there are no hard and fast rules, you might be more comfortable in some clothes than others. Whilst some mat classes might not require grippy Pilates socks, most Reformer sessions should not be undertaken without them. Likewise, you might feel more comfortable wearing baggy layers for a home workout session, but tighter fitting pieces are essential for in-person classes where an instructor will be checking your form.

As well as rounding up instructor recommended Pilates clothes and pieces of kit the MC UK team wear regularly for Pilates, I've curated outfit sets that will have you feeling put together for any sweat session. So whether you're after a new pair of Pilates leggings, longline sports bras, cosy gym layers, or just reliable cool girl activewear brands to add to your collection, these are the tried and tested pieces we swear by.

Best Pilates sets: Quick shopping links

• Best leggings for Reformer: £40 at Adanola
• Best tank top for mat: £75 at Vuori
• Best flares for home workouts: £64 at Oner
• Best top for heated studios: £40 at Gymshark

Best set for Reformer Pilates

• Shop the matching t-shirt for £34 at Adanola

Sam Deville, Pilates instructor and founder of the dynamic online platform Sam Deville Pilates, has previously told me that she loves Adanola gear for both mat and Reformer - but I think the flexible fabric lends itself perfectly to movement on the carriage.

"Adanola has long been my top recommendation for affordable but seriously impressive quality workout leggings that'll support you through all forms of workout," says Ally Head, Senior Health Editor. They get my vote for Reformer classes, in particular, because they're designed using a four-way stretch fabric with a lightly compressive fit that allows comfortable movement throughout the whole workout.

Best set for mat Pilates

• Shop the matching shorts for £75 at Vuori

If you're taking a mat Pilates class, your instructor will likely be keeping an eye on your form. That's why I typically go for a vest and shorts combo, so it's easy to check I'm holding my body correctly and doing the exercises in the right way. I have Vuori's Daily Layered Tank in a green colour way and I would say I wear it more than any other top for Pilates. That's because it has a built-in bra with a breathable honeycomb lining and removable soft cups - which means I don't need to wear a sports bra underneath it. Mat classes tend to be gentle enough for this top alone, and it works for gym sessions too.

Moreover, the fabric of both the top and shorts is unbeatably smooth. It feels like butter against the skin, which means I never feel uncomfortable - even in sweaty mat sessions. The only downside is that the straps aren't adjustable, but I haven't yet found that to be a problem, even with a larger chest.

Best set for home workouts

• Shop the matching bra for £40 at Oner

Although I do often wear flares to Pilates classes, sometimes they can be slightly inconvenient when using equipment or a Reformer. That's why I particularly like wearing them for home workouts - firstly because they won't get in the way, but also because they offer a looser fit that I prefer to wear when I'm at home. Our Oner active review already tells you how much our team rate this brand, and this set only makes me love it more. The flares come in three inseam lengths and they're made from the brand's smooth and sweat wicking fabric, which really does what it says on the tin.

I don't typically feel comfortable wearing just a sports bra when at Pilates classes, but I often will when exercising at home. Oner's bras manage to be supportive without digging in, and this particular design is extremely stretchy for comfortable day-long wear. And of course, it wicks sweat brilliantly too.

Best set for hot Pilates

• Shop the matching shorts for £35 at Gymshark

Although Gymshark is, understandably, more associated with kit for the gym floor, it's also one of my favourites for Pilates. This set is the newest in my Gymshark collection and it's made for sweaty workouts. With a built in bra shelf, this top provides plenty of support for low impact sessions and means you don't need the extra layer of a bra. I was slightly worried that the scoop neck would sit too low on me or not provide enough coverage, but it fits perfectly true to size. It's extremely stretchy so easy to slip on and off - even when you're sweaty - and it doesn't dig in anywhere.

I always opt for black or dark colourways for hot workouts, and can confirm this set doesn't show any marks or stains whatsoever. Going for a shorts and a short sleeved top set will also help to keep you cool, whilst the lightweight fabric prevents overheating.

Best all-rounder set

• Shop the matching leggings for £24 at BAM

BAM undoubtedly gets my vote for versatility. Made from a blend of bamboo viscose, organic cotton, and elastane, these pieces from the brand are incredibly breathable and soft - essential for any Pilates workout. If you work up a sweat quite quickly, natural materials such as these will keep you as comfortable as possible. I always leave my classes sweaty, but any items from BAM have prevented that wet, sticky feeling you can sometimes get.

This top contains hidden support for just the right amount of hold, and the leggings have light compression and squat-proof properties that will see you through mat and Reformer. Also available in three leg lengths, they'll work for all heights - including petites, as I've found.

Shop Pilates socks

One fitness goal I'm focusing on this year is boosting my strength, but it's not just intense deadlift gym sessions that can get you there - it's also adding the best Pilates weights to your low impact workouts. Easy to use in pretty much any setting, there's no end to how these small pieces of kit can improve your practice.

Although it isn't essential to invest in all of the best Pilates accessories, there are a few things that you'll likely find bring a new level to your workouts. Studies have found that you're likely to see increases in upper body strength and muscular endurance from regular weighted Pilates workouts, which in turn can support bone density, joint mobility, and improved overall fitness. That's why kit like ankle weights, Pilates balls, and also Pilates rings can be well worth trying out.

As well as being easy to tuck away when you don't need them, Pilates weights offer unrivalled versatility. There are options for both upper and lower body, wearable weights, and even weights that can double as decor. But to narrow down the very best, I've consulted Pilates instructors and PTs - as well as rounding up the equipment I use in my twice a week Pilates workouts - to find the weights you can turn to again and again for noticeable results.

So, once you've got your Pilates clothes, Pilates socks, best exercise mat, and your cosy gym layers at the ready, it might be time to invest in a multi-use Pilates weight that will help you to reach your strength goals in a way you enjoy.

Best Pilates weights: Quick shopping links

• Best ankle weights: £69 at Amazon
• Best weighted ring: £44.99 at Onyx
• Best hand weights: £7.64 at Amazon (save 15%)
• Best weighted balls: £40 at Amp
• Best beginner weights: £14.90 at Amazon

Best Pilates ankle weights

"Ankle weights are particularly useful for anyone looking to build strength in their lower body," says Lotty Campbell Bird, Pilates, barre and Yoga instructor. They also have the added benefit of wearability, so they're often easier to use than loose hand weights. "Bala is my favourite brand [for ankle weights]," says Aimee Victoria Long, celebrity PT & Pilates teacher. "By using them, you can strengthen the lower body muscles like glutes, hamstrings, quads, and calves while enhancing muscle engagement and core stability."

Most versatile Pilates weight

I recently used this BetterMe weight for a workout and was seriously impressed by how much it enhanced my at home exercises. Not only is it very easy to grip onto, but it provides serious resistance - much more than I was expecting. The non-slip silicone means it won't fall out of your hands when you break a sweat, and it can be used for a huge range of Pilates workouts on both a mat and a Reformer.

I found the 8lb size to be just right for feeling the burn but still allowing for plenty of Pilates movements. I used it in a similar way to a Pilates ring for engaging my upper body whilst working my legs, and it also works a treat for regular strength training too. Not only does it look stylish, but its smaller size means its easy to store at home.

Best weighted Pilates ring

Rings are frequently used in Pilates workouts to add resistance, and a weighted ring takes that a step further. Sabrina Kelly, Head of Pilates at MoreYoga, notes that rings are great for core strength, improving balance in standing Pilates exercises, and increasing the burn when you need it.

Onyx's ring is designed for twisting movements to add definition to your abs and arms, so it's ideal for supper body sessions in particular. The beauty of a ring like this is its even distribution of weight, which keeps your workouts steady.

Best Pilates hand weights

I frequently use small hand weights like these in my at home and in person Pilates classes. Individual weights are great when you don't want to make your workout too hardcore but want to slightly level up. If you feel like your arm muscles aren't always being targeted in the way you'd like, adding little weights like these can make the world of difference.

The unique bone shape of these weights offers easier grip and balance - essential for Pilates workouts where you move around a lot. Plus, the neoprene coating provides a softer feel than metal finishes that can often be rough on your hands.

Best affordable weighted Pilates ball

A Pilates ball "can be used to advance movements by enabling a deeper range or increased intensity," explains Campbell Bird. But whilst you may have encountered soft Pilates balls, these ones have a 1kg weight for improving strength. They're smaller than other balls - just bigger than palm sized - so they're very easy to grip onto when you have your hands free. They can also be used to aid mobility, particularly in your wrists if you find it difficult to balance or put too much weight on them.

Most stylish weighted Pilates ball

Although it's not all about looks, I can't get enough of these stylish Pilates balls. As well as the elevated feel, the shape is ergonomic for easier grip. Especially designed for Pilates, barre, and low-impact strength, they help to strengthen and slow controlled movement for increased intensity. They're best used for upper body work when you want to ensure your form is just right. They can also help to improve your posture, so can be used off the mat too when needed.

Best beginner Pilates weights

If you're new to using weights for Pilates, a non-grip set like this will make your life a lot easier. They will allow you to get used to the increased resistance without worrying about gripping onto loose weights. You can choose from three different weights, so you have the option to start slowly if you need. Be aware that, unlike some wrist weights, they can't be used on your ankles too. However, they will provide more than enough upper body burn to keep you satisfied.

At-home workouts have come a long way from grainy DVDs and overenthusiastic YouTube clips bookmarked during lockdown. These days, streaming fitness platforms are slick, structured, and, crucially, designed to slot into real, busy lives. And as someone who loves Pilates but whose bank account winces slightly every time I book a Reformer class, I’ve found myself increasingly curious about whether the living-room version might actually stack up.

Pilates has become one of the most in-demand workouts of the past few years, particularly as more of us look for strength-building exercise that doesn’t feel punishing. According to ClassPass, Pilates bookings increased by more than 60% year-on-year, making it one of the fastest-growing workout categories globally. And it’s not just hype: research consistently links Pilates to improvements in core strength, balance and flexibility, alongside enhanced physical function and mobility across age groups.

A 2019 review published in the Journal of Clinical Medicine found that Pilates training can significantly improve cardiorespiratory fitness - a strong indicator of overall health - while other clinical reviews highlight its effectiveness for improving strength, balance and movement efficiency. In short: Pilates works, even when it’s not performed on an expensive machine.

Which brings me to Pilates by Bryony, the wildly viral digital Pilates platform founded by Bryony Deery. Known for its simple, accessible approach to mat-based Pilates, the platform offers a streaming library of more than 700 classes. Membership costs £42.03 per month or £304.93 annually, with a seven-day free trial and a selection of taster workouts available on YouTube.

As someone who regularly pays upwards of £30 for a single Reformer class -plus a half-hour commute each way - I wanted to know whether Pilates by Bryony could genuinely replace, or at least meaningfully supplement, my studio habit. So I tried it every day for a week.

Looking to level up your at-home Pilates game? Check out our edits of the best Pilates bars, Pilates sliders, and Pilates clothes, if you're keen to improve your kit. Or if it's more workouts you're after, don't skip our guides to the best modern Pilates exercises, the best 10-minute Pilates workouts, the best Pilates exercises for beginners, and the best advanced Pilates exercises, here.

I Trialled A Week of Pilates By Bryony Workouts So You Don't Have To - Here's My Honest Verdict

What are Pilates by Bryony workouts?

Pilates by Bryony is a mat-based Pilates platform rooted in classical principles, but delivered in a modern, accessible way. The workouts range from short five-minute flows to longer full-body sessions, with options targeting core strength, mobility, posture and gentle conditioning.

While some classes incorporate small props, like resistance bands or hand weights, most rely on bodyweight alone. The emphasis is on controlled movement, breath awareness and precision - less about rushing through reps, more about moving well. As Deery says of her platform, her Pilates workouts are: "Not quick fixes, not short bursts of motivation, but consistency, intention, and routines that truly stick."

She adds: "In four weeks, you’ll feel stronger, more aligned, more energised and more confident.
You’ll move better.
You’ll think clearly.
And you’ll build routines that truly stick. Because sustainable habits are built with flexibility, not pressure."

Why have Pilates by Bryony workouts gone so viral?

A perfect storm of social trends and cultural shifts has driven Pilates to its current moment. The rise of mindful movement as a counterpoint to high-intensity training has made Pilates appealing to those seeking strength and low-impact workouts. Accessibility is a huge part of that: you simply need a mat, a decent internet connection, and, crucially, minimal subscription fees.

That accessibility resonates. As Pilates instructor Francesca Shillcock explains, “Away from the physical benefits, many are drawn to mat Pilates because of its accessibility. You just need a mat and someone (either in person or online) who will take you through the moves… and you don't need a high level of fitness or movement experience to take part. It can suit any age or level of fitness.” The financial accessibility is equally compelling, particularly compared to Reformer classes. “Reformer classes are amazing and so enjoyable, but it’s not a secret that they can be pricey,” she adds, acknowledging what many of us think but rarely articulate out loud.

In a world where time is as precious as money, the ability to press “play” on a high-quality session, whether at 7 am or 10 pm, removes two of the biggest barriers to consistent movement: scheduling friction and cost.

Why should I stream Pilates workouts from home?

Streaming Pilates workouts at home isn’t just about convenience; it’s about consistency, autonomy, and adaptability. For many, the commute to a studio -locking in childcare, navigating traffic, or squeezing in travel time around a busy workday - is the reason workouts fall off the weekly plan before they’ve really begun.

Even those deeply invested in studio Pilates can appreciate the value of a home-based practice. “Any Pilates instructor worth their salt will tell you that starting with mat is a good idea,” Shillcock notes. Learning the foundational technique of Joseph Pilates, centred around control, concentration, breathing, precision, flow, and centring, gives you a filter for movement quality that serves you well everywhere, not just on a machine.

And Mia Gianquitto, Pilates instructor at Yatta Studio, agrees: "From beginners to more experienced movers, it's especially great for people with busy schedules, those recovering from injury (with guidance), or anyone looking to improve posture, core stability, and overall mobility from the comfort of home."

Home workouts also allow you to tweak intensity and timing to suit your body’s rhythms. Whether you’re looking for a gentle lengthening session after a long day at your desk, or a focused core class first thing in the morning, there’s something refreshingly non-intimidating about your own living room being the studio.

What are the benefits of following Pilates by Bryony classes on YouTube?

There’s a reason Pilates by Bryony has struck a chord with millions: it combines the structure of a guided class with the simplicity of a home practice.

1. Strength and Muscle Engagement

Pilates is inherently about strength through precise, controlled movement. Mat-based Pilates uses bodyweight resistance to target multiple muscle groups at once - a testament to its efficiency.

As Shillcock explains, “Our bodyweight is what is used predominantly in mat Pilates. It's so effective because it generally requires the use of multiple muscle groups at once, particularly our largest muscle groups.” Through this, you’re building not just isolated strength but functional stability that supports everyday movement.

2. Mind-body connection

Good Pilates isn’t about rushing through reps; it’s about feeling each one. This is why Shillcock notes that mat Pilates can sometimes feel harder than equipment-based classes: “It can sometimes feel harder because the traditional Pilates method requires you to think about more than just performing a set of moves.” That focus on breath, control and precision builds awareness and resilience - mentally and physically.

3. Injury prevention and mobility

The deliberate, low-impact nature of Pilates makes it a powerful tool for injury prevention. By strengthening core stabilisers, improving spinal mobility, and enhancing joint control, Pilates supports everyday movement patterns and helps mitigate the impact of sedentary lifestyles. A number of studies also highlight Pilates’ role in improving posture, reducing chronic low back pain and enhancing physical function across age groups.

4. Adaptability and inclusivity

Perhaps the most under-appreciated benefit is adaptability. As Gianquitto explained to Marie Claire, "When performed with proper form and focus, at-home Pilates exercises can be incredibly effective in building strength, improving flexibility, and enhancing body awareness. The beauty of Pilates is that it relies on control and precision, rather than heavy gym equipment."

Online classes offer the chance to repeat, pause, or regress a move - something that’s rarely possible in a classroom of 20 others.

My Honest Review of the Pilates by Bryony 7-Day Free Trial

Days One To Three:

I usually take Reformer classes weekly, dutifully booking them in advance and justifying the cost as an "investment" in feeling my best. Still, there was something incredibly appealing about opening YouTube each morning, coffee in hand, and choosing from Pilates by Bryony’s library of more than 700 classes - no commute, no studio timetable to work around, no convincing myself to leave the house in the dark.

Most mornings, I practised just before logging on for work. It was winter, still gloomy outside, and being able to move without going anywhere felt like a small win. I’d scroll through the library, pick a class based on how much time I actually had, and roll out my mat in the living room.

I started gently: a 10-minute Posture and Arms class, followed by a 20-minute Full Body Gentle Flow. The movements were familiar, but harder to control without the feedback of a reformer or an instructor adjusting my positioning. Without springs or straps to support me, any lack of stability was obvious — particularly through my core.

By day two, the soreness set in, mostly through my glutes and deep abdominals. I also noticed that practising at home demanded a different kind of focus. Without the structure of a studio class, it was easier to lose concentration, especially first thing in the morning.

What stood out, though, was how easy it was to fit movement in. On one busy morning, I opted for a five-minute flow instead of skipping it altogether. It didn’t feel like a compromise. I still logged on to work feeling more awake and less stiff, which, on a dark January morning, felt like enough.

Days Four to Seven

By the middle of the week, the soreness had eased. I stopped overthinking which class to choose and started responding more to how my body felt that day. Some mornings called for longer, more considered sessions; others were shorter and slower.

Midway through the trial, I travelled to Switzerland. I hadn’t planned to continue practising - but one morning, still foggy from travel, I rolled out my mat almost instinctively. I didn't particularly care for staying on track whilst on holiday, but rather opted to soften the edges of jet lag and that heavy, slightly bloated feeling that tends to follow early flights and disrupted routines.

I opted for Deery’s signature de-bloat class. It was gentle, grounded and unrushed - focused on slow core engagement, twisting movements and breath-led flows. Nothing dramatic, but exactly what I needed. Moving that way felt less like a workout and more like easing back into my body.

Over the next few days, that became the pattern. Pilates wasn’t something I scheduled; it was something I reached for when I wanted to feel more comfortable. The breadth of the library made that easy. I opted for short sessions when I was tired, longer flows when I had more energy, all without needing to plan ahead or commit to a specific format.

By day seven, I wasn’t converted exactly, but I was convinced. Not because it replaced my Reformer classes, but because it fitted around my life rather than reshaping it. I wasn’t tracking sessions or chasing progress; I was just pressing play when I wanted to move. No machines, no mirrors, no planning - and, some weeks, that feels like enough.

Shop MC-approved Pilates essentials to level up your at home workouts

As someone who writes about fitness for a living - and who, hand on heart, loves to do Pilates in her spare time - I’ve tested many a Pilates move over the years. Some come straight from Joseph Pilates’ original mat sequence, like scissors and spine twist (including the supine variation), while others are more modern interpretations designed to meet our bodies where they’re at today - think toe taps, clamshells, and STOTT Pilates-style adaptations.

Through all the first-person fitness experiments I've done for MC UK, there's been a major learning: the moves that look the simplest are often the ones that challenge you the most.

Which brings me to frog presses. Often hailed as one of the best low-impact exercises for building deep core strength, this unassuming Pilates staple promises deep core engagement, stronger hips, and improved control - all without high-impact movement or heavy loading. On paper, it sounded exactly like my kind of exercise.

So, naturally, I decided to put it to the test. I committed to doing frog presses every day for a week to see whether they lived up to the hype - and whether this subtle Pilates move deserves more of a spotlight than it currently gets.

On the hunt for more Pilates exercises to add to your workout regimen? We've rounded up the best classical Pilates moves, the best advanced Pilates core exercises, and the best Pilates moves for legs. Make sure you check out our take on the best Pilates apps to work out at home with, too, and tried and tested edits of the best Pilates leggings, Pilates tops, unitards, grippy socks, Pilates sliders and even at-home Reformer machines, while you're at it.

Pilates experts swear by frog presses for building deep core strength - your guide

What are frog presses?

At first glance, frog presses look deceptively simple. The move is usually performed lying on your back, with the soles of your feet together and knees opened out into a diamond shape - yes, like a frog. From there, you either press the legs away from the body or lift through the hips, depending on which muscles you’re aiming to target.

As Victoria Repa, certified Pilates instructor and founder of BetterMe, explains: “The frog press is an exercise that targets the lower abdomen, inner thighs, glutes, and pelvic floor.” It’s a controlled movement that asks a lot of your core without looking especially flashy - which is probably why it flies under the radar.

“Although it looks simple, the real work isn’t in the legs, it’s in how well you can stabilise your centre while the legs move,” Jade Edwards, Pilates teacher and founder of Coconut Wellness Studios, adds. “It’s a quiet, controlled exercise that teaches the body how to move from the hips without disturbing the spine.”

There are two common ways you’ll see frog presses performed. One variation lifts the upper body slightly, placing more emphasis on the abdominal muscles and hip flexors. The other keeps the head and shoulders down and focuses on extending through the hips, shifting the workload towards the glutes. Same shape, different sensations - and both far tougher than they look.

What are the benefits of frog presses?

It turns out that frog presses pack a pretty powerful punch. Below are three key benefits you can expect to see from this move.

1. They build deep core strength

Frog presses are especially good at switching on the lower abs - a muscle group that’s hard to target with traditional crunches. “Unlike high-impact exercises, frog presses allow you to engage the core deeply while minimising stress on the neck and spine,” Repa explains.

The power of a move like this shouldn't be overlooked. A recent paper found that abdominal exercises focused on deep core activation can improve both stability and posture, making them a smart choice if you’re after strength without strain.

2. They work the glutes and inner thighs

Thanks to the turned-out leg position, frog presses quietly work the glutes and inner thighs, helping stabilise the hips without loading the joints. “This makes them a great option for strengthening the lower body without joint stress,” Repa advocates.

3. They improve hip mobility over time

If you suffer from hip stiffness (me too), frog presses should definitely be on your radar. And research has shown that you can improve hip mobility over time, with regular targeted exercise.

So, practising a move like the frog press regularly would bring long-term improvement in your hips' range of motion - especially helpful if you sit for long periods of time.

How to perform frog presses with good form

For my week-long challenge of trying frog presses every day, I decided to focus on the core-dominant frog press - the version where the upper body is lifted slightly to really target the lower abs.

Repa recommends the following cues to make sure you’re performing the move correctly:

• Lie on your back with knees bent and turned out, heels together and toes wide, forming a diamond shape.
• Rest your arms by your sides or place them behind your head. Lifting your head and shoulders will increase the intensity.
• Press your lower back gently into the mat to support the spine.
• Exhale, then extend your legs to around a 45-degree angle, squeezing the heels together and engaging your core.
• Inhale as you bend the knees and draw them back towards the chest with control.
• Keep your movements slow and controlled - this isn’t about speed.

My review of trying frog presses every day for a week

Days one to three

I wasn’t expecting frog presses to be a breeze - everything I’d read about the exercise suggested that doing them every day would be a challenge. Day one on the mat quickly proved that instinct right.

When I first tried this exercise, my legs felt akin to a quivering mess, and I struggled to move with any real control. Instead of slowly extending and returning to that diamond position, I found myself rushing the movement - snapping my legs back in after each rep just to get it over with.

Things got even more interesting when my right hip started clicking during the exercise. Not ideal, but not entirely surprising either - it’s a long-standing problem area for me and tends to make itself known whenever I’m doing anything that involves putting the hip through its full range of motion. Still, it was a reminder that frog presses demand proper form and patience, not momentum.

Keen to get things back on track, I asked Pilates teacher Edwards if she had any tips. Her advice was to slow everything down and focus on the foundations. “Before moving, connect the backs of your arms into the mat to find your arm-back connection. Gently activate your powerhouse - think of drawing the lower abdominals in and up, without flattening or tilting the pelvis. Keep the ribs relaxed.”

Once I started thinking less about the legs and more about what was happening through my centre, the movement began to feel steadier. The shaking didn’t disappear overnight, but by day three, I could already tell that control - not speed - was going to be the real challenge of this week.

Days four to seven

By the second half of the week, the movement started to feel far less chaotic. I wasn’t completely free of wobbles, but I could finally slow things down and focus on control rather than rushing through each rep. Once I paid more attention to stabilising through my core and keeping my ribs relaxed, the exercise felt more intentional - and less like a battle, as it were.

While my right hip didn’t magically stop clicking overnight, it felt more comfortable as the week went on, which I’ll take as a win. I also noticed that the effort shifted away from my hip flexors and into my lower abs, which made the exercise feel more balanced.

By day seven, frog presses had well and truly earned my respect. They’re subtle, controlled, and far more demanding than they look - but they deliver exactly what they promise. I felt stronger through my centre and more aware of how I move from my hips.

It's official: I'm a fan.

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January has a funny way of making us feel like we should be doing more - more workouts, more steps, more everything - even when our energy levels are quietly begging for the opposite.

Instead of pushing through gruelling workouts and ignoring my body's signals to take a breath (like I *might* have done for the past four years straight), this January, I'm choosing slower, more restorative forms of movement.

Enter: the best somatic Pilates moves for beginners. Somatic exercise - and more specifically, somatic Pilates in particular - focuses less on pushing the body and more on listening to it. It’s about slowing down, tuning into internal sensations, and moving with intention rather than intensity.

Research backs up why this can feel so grounding: a recent paper published in the Journal of Bodywork and Movement Therapies found that movement practices which enhance body awareness and proprioception can improve posture, balance, and overall bodily control - all key goals of somatic work. Then there's this study, published in Psychiatry Investigation, which found that contemplative and somatic-style movement practices can improve emotional regulation by increasing interoceptive awareness.

All this suggests that somatic Pilates is perfect if you’re feeling low on energy or easing back into exercise after a break. Curious to explore this softer approach (and keen to give it a try myself), I asked experts in somatic movement to share the best somatic Pilates moves for beginners - gentle, nourishing exercises designed to help you reconnect with your body, release tension, and move with more ease this January.

If you're looking for more context around the practice, you'll want to catch our full explainer on somatic exercise. We've also explored somatic Pilates in more detail, as well as the best Somatic workouts, too.

I've been trying somatic Pilates exercises - and wow, I'm a fan

What is somatic Pilates?

If you've heard of somatic exercise before, you'll know it's all about slower, more mindful movement that prioritises what's happening on the inside rather than how things look on the outside.

Noemi Nagy-Bhavsar is a Pilates instructor with a background in neurorehabilitation and the founder of Beyond Move Studio. Speaking to MC UK, she explained that somatic exercise "is a connection between the mind and body, releasing trauma and tension stored in the body. It works on the principle that the body holds tension from emotions that we find hard to process."

Somatic Pilates, then, takes this concept and applies it to our favourite Classical Pilates moves. Pilates is a form of movement that's already pretty big on the mind-body connection, but in somatic Pilates, it's an even bigger focus.

Vanessa Michielon - Movement Specialist, Nervous System Educator, and the founder of the Transformative Movement Method - shares a little more detail.

"It's a slower, more mindful approach to the classical Pilates method that blends the precision of traditional Pilates with the inner listening of somatic movement," she explains.

"Unlike mainstream Pilates, which often cues from the outside (“lift your leg”, “tighten your core”), the somatic version uses movements to explore sensation and to improve body awareness - for instance, the subtle tremor that comes when an area of the body reaches the point of fatigue."

Why try the best somatic Pilates moves for beginners?

If January has you feeling frazzled rather than fired up, somatic Pilates offers a refreshing approach to movement. Instead of pushing harder or chasing “perfect” form, it encourages you to slow down, tune in, and move in a way that feels safe and supportive for your body.

As Michielon explains, somatic movement “promotes a sense of safety and personal expression, helping us trust the wisdom of our body again - especially when we’re spending too much time in our head.” The emphasis is on choice: there’s no single ‘right’ way to move, just lots of possibilities depending on how you feel that day.

Another defining feature is the pace. Nagy-Bhavsar notes that somatic Pilates focuses on "slowing down, allowing the muscles to relax and the body and mind to meet on the same level." That creates a calmer, more grounded space - one where rest, recovery, and body awareness can take priority.

At a time of year when energy can be low, somatic Pilates offers a way to keep moving without depleting yourself further - supporting recovery, regulation, and a much-needed sense of ease.

5 best somatic Pilates moves for beginners

1. Pelvic clock

What: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Imagine your pelvis is the face of a clock: 12 o’clock is toward your belly button, 6 o’clock is toward your tailbone, 3 o’clock is your right hip, and 9 o’clock is your left hip.

Gently tip your pelvis toward 12 o’clock, flattening your lower back slightly. Slowly tilt toward 6 o’clock, creating a small arch in your lower back. Shift the weight of your pelvis toward 3 o’clock, then 9 o’clock, letting the opposite side soften. Continue tracing slow circles around the whole “clock”.

Why: "This is one of the most effective somatic exercises for retraining the deep core, pelvic floor and lumbar stabilisers without bracing or using excess effort," Michielon advocates.

How many: Twelve.

2. Heel slides

What? Lie on your back with your knees bent and feet hip-width apart, placing one hand on your lower belly and breathing slowly, allowing the abdomen to rise and fall naturally. Keeping your pelvis steady, gently slide one heel along the floor to lengthen the leg, noticing any changes in your breath or back position. Pause briefly, then exhale as you draw the heel back in. Repeat on the other side.

Why? Michielon recommends this move for anyone looking to improve core stability. "It reminds the body how to organise movement from the centre, reducing overuse of the lower back and hip flexors."

How many? Fifteen per leg.

3. Shoulder Bridge

What? Lie on your back with your knees bent and feet hip-width apart, taking a slow breath in as your spine settles into the floor. On the exhale, gently tilt the pelvis and roll the spine up one vertebra at a time, lifting only as high as you can while staying relaxed through the jaw and ribs. Pause briefly, then exhale to roll back down slowly.

Why? A gentle version of the classic glute bridge, this one promotes healthy spinal articulation and reverses the effects of prolonged sitting.

How many? Sixteen.

4. Knee sways

What? Lie on your back with your knees bent and feet slightly wider than hip-width, allowing your spine to soften into the floor as you breathe. Gently let both knees fall from side to side in a slow, wave-like motion, moving only as far as feels comfortable and allowing the pelvis to follow naturally.

Why? "Knee sways release tension in the hip flexors, lumbar spine and psoas - muscles all deeply linked to the stress response," Michielon advocates.

How many? Twelve on each side.

5. Starfish roll

What? Lie on your back in a relaxed starfish shape and slowly initiate a roll by reaching one set of fingertips across the body, allowing the rest of you to follow with as little effort as possible. Pause, then return to centre by initiating from the opposite foot, keeping the movement soft and wave-like so the body gently rolls and releases tension.

Why? This one's really great for when you're feeling anxious or burnt out. "The predictable, rhythmic motion soothes the nervous system," Michielon explains. "It’s ideal for people who feel mentally overloaded or disconnected from their bodies."

How long? Eight - ten.

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