Rachel Lawrence Pilates

04/03/2026

Why Pilates is Perfect for Over 40’s

Myth: “Pilates is only for young, bendy people”.

Reality: “It is for every BODY, especially ours!”

Benefits: Joint friendly, improves posture, strengthens the core and pelvic floor muscles and Improves balance, coordination and full body strength and stability.

I started taking Pilates classes age 34, trained and was Certified as a Pilates Instructor age 46 and am still teaching, learning and growing age 61 (almost 62!) Now a master Level Instructor I want to show you that age is no barrier. We can do this together 💪❤️

Age is just a number, strength and mobility are timeless.

Come and join me for weekly classes Live on YouTube. 💕

24/02/2026

Pilates Isn’t about being flexible, it’s about moving smart. Start here!

3 Pilates Moves Every Beginner Should Master
1️⃣Pelvic Curl
Teaches spinal articulation, strengthens the abdominals, hip, pelvic floor, hamstring and gluteal muscles.

Modifications for stiffness and injuries

If you are stiff, don’t worry. Take it slow and keep moving, it will get easier. 🤗

Any lower back disc issues, simply lift straight up into the top position ( no articulation) and down again, this still strengthens the back of the body without putting pressure on the injury.

2️⃣ Chest Lift
Teaches abdominal and deep core control, strength and stability. Avoid any movement of the pelvis as the chest lifts- very challenging and requires great control. Good as a prep and strength builder for exercises later in the repertoire.

Modifications for stiffness and injuries
Avoid chin leading, very common mistake when trying too hard 😊 Eyeline is the knees when you’re lifting, no higher.
If it’s a struggle, reduce the range of the lift and keep practicing. If you have any bone density issues, or disk pathologies please don’t do this one.
3️⃣ Back Extension
In my opinion, the most neglected and yet the most important exercise.

Teaches spinal extension and strengthens all the muscles of the neck and back. Perfect antidote to tech neck and tech back! Be sure to keep eyeline down and avoid sending chin forward.

Modifications for stiffness and injuries
If you struggle to lift, just do what you can. Every movement no matter how small will strengthen your back. A great exercise for anyone with disc issues, osteoporosis or general weakness in the back. This is movement medicine 💊 Start with 5 of each and work up to doing 10. You’ll find lots of tips like this and more on my channel. Link in bio ❤️ 💕

23/02/2026

NEW TO PILATES? NEW TO WORKING WITH A RESISTANCE BAND?
This gentle yet effective 20-minute flow is designed to help you build strength, improve mobility, and master the fundamentals—all with the added challenge of a resistance band! Perfect for beginners or anyone looking to refine their technique, this session focuses on controlled movement, breathwork, and full-body engagement.
What You’ll Learn:
✅ How to use a resistance band to deepen your Pilates practice
✅ Foundational moves for core strength, posture, and flexibility
✅ Tips to modify exercises for your comfort level
✅ Breathing techniques to enhance focus and relaxation
All you need: A mat, a resistance band, and an open mind!

💛 Love this flow? Let me know in the comments how it felt for you! And if you’re new here, hit subscribe and join our community for more Pilates flows, tips, and inspiration.
🔔 Don’t forget to turn on notifications so you never miss a new video!

Please show your appreciation by pressing the LIKE button and do SUBSCRIBE to the channel to help me make more films just for you.

Have a wonderful day,
Much love, Rachel ❤️

Pilates Flow for Beginners with Resistance Band | 20 min Resistance Band PilatesNew to Pilates? New to working with a Resistance band? This gentle yet effect...

20/02/2026

🦢 Why Back Extension (and Pilates Swan Dive) Are Game-Changers! 🦢

Did you know that back extension exercises—like the Pilates Swan Dive—are essential for: ✅ Improving posture (bye-bye, desk slouch!) ✅ Strengthening your back muscles (hello, support for your spine!) ✅ Opening your chest and shoulders (counteract all that hunching!) ✅ Boosting mobility in your thoracic spine (so you can move with ease!)

The Swan Dive is one of my favorites because it gently strengthens while lengthening—no crunching required. It’s perfect if you sit a lot, want to prevent back pain, or just crave that uplifted, energized feeling.

Try a simple back extension it: Lie on your belly, lift your chest with control, and feel your back wake up! (Full link to this session in my Stories—save it for later! 🔗)

Want the full workout? Head to today’s YouTube session: “Pilates Core Strength and Mobility Flow”—link in bio! 🎥

Tell me: Do you struggle with tight shoulders or back stiffness? Let’s fix that together! ✨

16/02/2026

💪 28 Years of Pilates—Still Stronger Than Ever at Age 61 💪

For 28 years, Pilates has been my secret to staying strong, mobile, and full of energy. It’s not just exercise—it’s a way to move with confidence, grace, and power at any age.

One of my all-time favorite moves? The Roll Over—a game-changer for core strength, spinal mobility, and control. It’s a move that keeps me feeling agile, whether I’m swimming, dancing, or simply enjoying life to the fullest.

Want to try it? Then I recommend you start with the basics and get your mat pilates technique tip top by working your way through my FREE Beginner, Mixed Ability and Intermediate pilates classes on Save this post, roll out your mat, and let’s get started! Let me know how Pilates feels for you in the comments—I’d love to hear from you. ✨

P.S. Ready to build strength that lasts? My free 7-Day weekly playlist is now out, just check the link in bio to join! 👆❤️

# certifiedpilatesinstructor

12/02/2026

Master Pilates through Concentration. It’s the focus that counts …

It can be a real struggle to switch off from all the noise out there, especially when you want to get creative which is why it’s so important to give the mind a little break. When you switch off and take a mindful moment you often come back with your best ideas. So here’s a Pilates Flow for creatives- give yourself to it completely- mind and body- and feel the power post class. To join in pop over to my channel - link in bio- and look under the Live section. Remember to click ‘latest’ ❤️

10/02/2026

🌟 The Magic of Creativity: Why Your Soul Needs to Create
Creativity isn’t just for artists, writers, or musicians—it’s a vital part of being human. Whether you’re dancing in your kitchen, doodling in a notebook, cooking a new recipe, or even stepping into the past through living history, creativity is your soul’s way of expressing, healing, and thriving.
One of my favourite ways to create is by immersing myself in the experience of living history. This past weekend, I had the joy of attending the organised by and Zack Pinsent of . It was a wonderful mix of historical education and escapist fun. Kicking off with the brilliant Stephen Fry speaking about Regency literature with a chance to explore Brighton museum after hours. Followed by a soirée at the hauntingly beautiful Preston Manor, where I enjoyed hearing stories of the ghosts that have been seen there over the years. Saturday was fully immersive where dressed in my ‘Jane Austen style’ day wear we were transported to another era—promenading through the and then learning the etiquette and dance steps of the era in the historic Courthouse. This all culminated in a magical ball at the Royal Pavilion. It was genteel, escapist, and so much fun. What fascinated me was the amount of people who came, and from 17 countries! Many of whom had created their own spectacular Regency outfits and were well versed in pattern cutting, designing and sourcing vintage fabric, not to mention the awesome and utterly charming Brighton based historic tailor who always looks amazing, is the most wonderful host and the creator of this event.

When you create, you’re saying, “This is me. This is how I see the world.” And that authenticity inspires others to do the same. And what I’ve realised is you don’t have to be good at it, Creativity isn’t about perfection—it’s about permission. Permission to explore, to play, and to embrace the process. It’s the courage to say, “I made this moment, and that’s enough.” Tell me, what’s one small creative act you can try this week? I’d love to hear! With love and sparkles ✨ Rachel ❤️

09/02/2026

Hello and Happy Monday!

To get you started this week we have a Standing Pilates Full Body workout session that will go live at 4pm UK 🇬🇧 time today!

https://youtu.be/Ej6ZF43xq3A

It's a 30 minute session which includes 10 min of knee strengthening exercises for anyone with stiff, sore or uncomfortable knees. You'll need a chair handy for that part of the session.

I've opened up the live chat window so you can chat to each other- remember you need to be a Subscriber to enjoy the benefit of the live chat.

If you’ve enjoyed my Pilates and wellbeing content and would like to help me create more, you can buy me a virtual coffee on Ko-fi! Every contribution goes directly toward producing free, high-quality videos for you.
🔗 Donate here: ko-fi.com/thegirlwiththepilatesmat

Thank you for your love and support—it means the world! ❤️

P.S. Even sharing my videos or leaving a comment helps more than you know! 💬✨

Have fun, enjoy the session and I'll see you soon,
Much love,
Rachel ❤️

Standing Pilates for Seniors for Full Body Strength - includes 10 Min of Knee Strength ExercisesJoin me for a 30 Minute standing pilates workout for Seniors ...

05/02/2026

💪✨ Stand Tall, Stay Strong: Why Your Brain + Body Matter in Standing Pilates with Weights! ✨💪

Did you know that standing Pilates with weights isn’t just about building physical strength—it’s about cultivating ageless power by engaging both your mind and body? Here’s why this dynamic duo is the secret to staying strong, balanced, and vibrant at any age:

🧠 Brain Benefits:

Enhances neuroplasticity: Challenging your brain with coordinated movements keeps your mind sharp and adaptable.
Boosts focus and presence: Standing exercises require concentration, helping you stay mentally engaged and reducing stress.
Improves mind-body connection: Every movement becomes an opportunity to listen to your body and move with intention.
💪 Body Benefits:

Builds functional strength: Weights add resistance, helping you develop the power you need for everyday activities—lifting, carrying, and staying steady on your feet.
Supports joint health: Controlled movements strengthen muscles around your joints, keeping them stable and mobile.
Promotes balance and posture: Standing Pilates trains your body to move efficiently, reducing the risk of falls and keeping you upright with confidence.
🌟 Ageless Power: When you combine mindful movement with strategic resistance, you’re not just working out—you’re investing in a future where you feel strong, capable, and energized for years to come.

Ready to try? Join me in my Standing Pilates with Weights session over on Go to my Homepage, click on LIVE and select LATEST - you’ll see ‘Ageless Power Pilates’ 💪 Let’s build power that lasts a lifetime! 💛

Drop a 💪 in the comments if you’re ready to move with purpose!

31/01/2026

You don’t need to be a dancer to do this workout but if you are, welcome. 🤗 I created this resistance band pilates workout session to benefit everyone through dance based pilates strengthening, mobility and flexibility exercises. The key to a dancer’s strength and longevity isn’t just grueling studio sessions, it’s the body conditioning practice before and after class which is something you can do right now, at home, with me. My resistance band Pilates routine is about foundational strength and it’s not just for dancers, but for anyone seeking core strength, flexibility, and healthy aging.

Resistance bands amplify Pilates movements for deeper muscle engagement and controlled resistance. In this session we’ll focus on core Pilates principles: breath, precision, control, and centering for full-body benefits. All of this contributes to healthy ageing as it builds functional strength, improves posture, and enhances joint mobility to keep you moving well into the future.

Please show your appreciation by pressing the LIKE button and do SUBSCRIBE to the channel to help me make more films just for you. And a quick note, for transparency: I wrote this myself, I have no team putting out content for me and everything I create is done with all the knowledge and experience of my 50+ years of movement ❤️🤗

Have a wonderful day,
Much love, Rachel ❤️

28/01/2026

Let’s Talk Coordination 🤗 A very important aspect of any training and one I always include in class because of the many benefits. In this session I use coordination training with weights to improve neuromuscular control and help the muscles work together more efficiently during functional movements. This training enhances balance, core stability, and strength transfer, supporting better performance and a lower risk of injury. Why not try it for yourself? You’ll find it on the Home Page of my channel - Pilates with Weights | 25 Minute Full Body Workout | Build Strength & Mobility. Here’s the class description for you: Join me for a full body pilates workout with weights to strengthen your body. This 25 minute workout will use light weights to help you build more strength and control in your body as well as increase your bone density and muscle tone. The weights I am using are 1kg / 2 pounds but of course you can go lighter or a little heavier to suit you. You can also do the workout without weights if you prefer. This session focuses on control and would be especially beneficial for everyone including those with hypermobility as the weights help you focus on your joint placement and controlled mobility. Do leave me a comment to let me know how it was for you Please click the Like button and Subscribe to the channel to help me make more films just for you. Have a wonderful day, Much love, Rachel ❤️