Rachel Lawrence Pilates

20/04/2026

I got sent this beautiful photo taken by at the recent Pilates on Tour London 🇬🇧 event hosted by . I was in the midst of taking class with old friend and fellow Pilates professional and despite being early, all the reformers were taken. Heidi said, ‘Oh, you can do so this on the Cadillac Rachel!’ So we set it up and I just adapted the exercises throughout class to make them work for me on the Caddy- the beauty of a fully comprehensive Pilates education!

Getting back to the photo, I can honestly say, this is the most authentic picture I’ve ever seen of me in practice. And it’s really released something in me. It’s not posed, the exercise isn’t being performed, I’m
just in the moment, that elusive moment I’m always talking about in Pilates. When your mind and body are in complete synergy, when there’s no ‘noise’ you’re just in the flow-moving, expanding, creating, allowing your body to take up space.

It’s really beautiful when it happens and for me, more than anything THAT is why I’m still doing Pilates after 27 years. This photo made me reflect on my Pilates journey to date and I find myself at a crossroads. I’ve loved every thing I’ve learnt so far but I need to spread my wings and fly. The Pilates on Tour Weekend was such a fabulous experience, positive, welcoming and supportive. It showed me that there are so many pilates teachers out there from the many different lineages connected to Joe Pilates and I want to learn from them
all. It also made me realise I want to explore mind and bodywork beyond Pilates so I can bring that inspiration and knowledge to my online community and our pilates practice. So this is the beginning of a new chapter. I’m expanding my horizons and cannot wait to share it with you. Because ‘when we lift each other up, we all rise.’ ❤️ Huge thanks to .puleo and the awesome of for the inspiration, the chats and the welcome. You are all an inspiration 😊

09/04/2026

Unlock Your Potential Through Smart Training — Prepare and Practice!
Progress isn’t about perfection. It’s about showing up with purpose, moving with awareness, and trusting the process. 💫

This Pilates practice is all about building strength from the inside out — better balance, deeper connection, and greater confidence in your body, no matter where you are in your journey. Whether you’re new to Pilates or deepening your flow, every breath counts.

This session is designed to meet you exactly as you are. No pressure. No rush. Just intelligent movement that supports your life.

👉 Watch now on my channel. Just search for Pilates for Strong Core and Back or check today’s story for direct link
👉 Move at your pace
👉 Feel the difference

Because strong, steady, and centred isn’t a goal — it’s something you grow into, one mindful moment at a time. 🌿

28/03/2026

Here’s 3 simple exercises you can do with the Pilates Ring ⭕️ to fire up the core and inner thighs 🔥 Find the full workout on my channel. Link in bio and today’s story See more details about the session below ⬇️ 10 Minute Pilates Ring Workout for Inner Thighs & Core | Quick, Effective & Low-Impact

Short on time but ready to feel strong? This 10-minute Pilates ring workout is your go-to for sculpting the inner thighs and firing up the deep core — all from the comfort of your mat. Perfect for busy mornings, post-work wind-downs, or as a powerful addition to your existing routine.
Using just a Pilates ring (also known as a magic circle), we’ll engage those often-neglected inner leg muscles while simultaneously activating the transverse abdominals for better posture, stability, and that signature Pilates “lift.” No jumping, no strain — just mindful, resistance-based movement that works with your body.

✨ Why You’ll Love This:

• Targets inner thighs, pelvic floor, and deep core

• Enhances alignment and body awareness

• Ideal for all levels (modifications included!)

• Great for women over 40+ looking to maintain strength and tone

Whether you’re recovering from injury, managing joint sensitivity, or simply want to add more functional strength to your day, this quick session delivers real results — no gym required. 💕

28/03/2026

Good Morning and Happy Saturday!

In case you didn't get time yet, here's a session to kick start your weekend. ❤️

Short on time but ready to feel strong? This 10-minute Pilates ring workout is your go-to for sculpting the inner thighs and firing up the deep core — all from the comfort of your mat. Perfect for busy mornings, post-work wind-downs, or as a powerful addition to your existing routine.
Using just a Pilates ring (also known as a magic circle), we’ll engage those often-neglected inner leg muscles while simultaneously activating the transverse abdominals for better posture, stability, and that signature Pilates “lift.” No jumping, no strain — just mindful, resistance-based movement that works with your body.

✨ Why You’ll Love This:

• Targets inner thighs, pelvic floor, and deep core

• Enhances alignment and body awareness

• Ideal for all levels (modifications included!)

• Great for women over 40+ looking to maintain strength and tone

Whether you're recovering from injury, managing joint sensitivity, or simply want to add more functional strength to your day, this quick session delivers real results — no gym required.
🪐 What You’ll Need:

• A Pilates ring (medium resistance recommended) I use this one: https://amzn.to/4spHXV3
• Your mat
• 10 minutes and a kind mindset

💡 Pro Tip: Focus on the squeeze and the breath — the burn comes from precision, not speed.
If this little session left you feeling strong and centered, please like, share, and subscribe for more accessible, empowering workouts. Drop a 💬 below and tell me how your body felt — did you notice the difference in your posture afterwards?

Remember, it’s not about how long you move — it’s about moving with purpose. You’ve got this, beautiful.

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 ❤️


https://youtu.be/3xNZTmlwkzk

10 Minute Pilates Ring Workout for Inner Thighs & Core | Quick, Effective & Low-ImpactShort on time but ready to feel strong? This 10-minute Pilates ring wor...

23/03/2026

Hello and Happy Monday!

Thank you for allthe comments about my post yesterday, I was so dleighted to see such a positive reaction to my teenage self! Alos wonderful to hear how many of you enjoyed that era for fashion, art and music ###

Here is a gentle reminder of this week's playlist ❤️

✨ New Week, New Playlist!

Ease into movement, build strength, and stretch into calm with February Week 3 — your weekly reset is here.

🎵 Playlist: https://youtube.com/playlist?list=PLiAecv7YEF5ijGcP2Ez_ufCMkG8jQYYnr&si=5fpyehj2GVG32Jhg

📄 Free downloadable wall chart: https://rachellawrencepilates.com/playlists/march-weekly-playlists -4-wall-chart

💛 Love these playlists? A few ways to support this channel are....
👉 Like & save the playlist
👉 Share with a friend
👉 Add a Comment to your favorite class — I read every one
👉 Optional: small thank-you via Ko-fi 🤍
https://ko-fi.com/thegirlwiththepilatesmat

Thank you for moving with me — your support keeps this free Pilates community going!

And a quick reminder that I do TWO new sessions a week on Monday at 4pm and Friday at 10am- both UK 🇬🇧 time.

Come and move with me and all our kind Pilates souls around the world, it's a great community to be part of 🌍 ❤️❤️❤️

Much love,
Rachel ❤️

✨ Welcome to Your Week of Pilates This week is all about mindful movement—designed to nurture your strength, mobility, and ease. Each session in this playlis...

22/03/2026

A little insight into my past today…. do I have a story for you.

Oh my goodness — so there I was, minding my own business in London for a weekend of croissants, gallery-hopping, and a little retail therapy, when I wander into the and literally do a double-take. There, on a display in the middle of an exhibition on Blitz Nightclub and the New Romantic era — a movement that shaped music, fashion, and fearless self-expression in 1980s London — was… me.

Not a lookalike. Not a doppelgänger. Me. Rachel Lawrence, age 16, staring back at myself in my best David Bowie make-up. wearing a silver spacesuit and posing like time didn’t exist. I’d completely forgotten the photographer was even there that night — just one wild, glitter-soaked evening at Blitz, where we were all playing dress-up and inventing ourselves. And now, over four decades later, there I was — immortalised in an exhibition celebrating rebellion, creativity, and the magic of being gloriously, unapologetically young.

I stood there smiling in awe, feeling like I’d time-travelled and high-fived my boldest self. Proof that every version of us — the dreamer, the rebel, the girl who believed she could change the world in a homemade outfit — still lives on. It was a place where you could be your boldest self, be creative and not be judged but celebrated -which in the late 70’s early 80’s was impossible for a working class girl with no money, no connections and no chance of entering the creative world in any traditional way. I’ve been on the Road Less Travelled since then, through many guises and reinventions and can look back now with awe and wonder that she made it eventually to a place of peace, creativity and joy. Here are a few pics from the visit. It’s the last 7 days of the exhibition so do go along if you can and read all about life in the 80’s in the most creative club night in London.

17/03/2026

Strength isn’t about age — it’s about showing up, again and again, with intention and purpose. At 61, this is how I stay strong, steady, and smiling: through the power of Pilates.

The Jack knife isn’t just a move — it’s a mindset. Core engaged, breath steady, trust in the process. Resilience in trying again and again, because the work isn’t the perfect pose, it’s the ability to keep practicing and doing your best. No one can ask or expect more.

Whether you’re just starting or reinventing your practice later in life, remember: your strongest years aren’t behind you. They’re now — and every time you show up for yourself. Keep showing up and stay strong. ❤️

12/03/2026

Pilates isn’t just on the mat.
Joe Pilates knew real strength shows up when you’re on your feet.

This practice wasn’t designed just for the floor — it was built for life. Standing Pilates sharpens your balance, wakes up your posture, and connects your breath to movement in the way that matters most: upright, aligned, and in control.

Whether you’re new to this or returning with wisdom, standing work meets you where you are — no jumps, no strain, just mindful strength, mobility and focus that carries you through your day with ease.

Let’s rise into it together. 💫 ❤️

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! ✨