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Strengthening Your Posture: The Best Pilates Exercises and How to Execute Them Perfectly

Pilates is a transformative exercise regimen that not only improves your physical strength, agility, and flexibility, but also enhances body posture, fostering a healthier, more centred, and poised version of yourself. This blog post will walk you through the top Pilates exercises that have proven highly beneficial for posture enhancement. We'll unravel the step-by-step guide on how to execute them accurately, ensuring you derive maximum efficiency from each precise move.

Pilates and Posture

The Pilates Hundred

To start off, the Pilates Hundred is an exercise that's great for introducing oxygen into your system and warming your body up while engaging your abdominal muscles - core of your postural strength.

1. Lie flat on your back with your legs in the tabletop position - knees directly above your hips and shins parallel to the floor.

2. Exhale and curl your head and shoulder blades off the mat while extending your arms straight and parallel to the floor.

3. Start pumping your arms up and down while you inhale for a count of five and exhale for a count of five. This reaches a total of hundred when done correctly - hence the name.

Pilates hundred physio southend

Spine Stretch Forward

Stretching your spine is pivotal in enhancing your posture. This exercise enlightens you on the proper way to bend forward from your spine.

1. Sit tall on your sitting bones with your legs extended in front of you, slightly wider than hip-width apart.

2. Inhale and lengthen your spine; exhale and start bending forward, leading from the top of your head and aiming to stretch your spine into a C-curve.

3. Reach forward towards your toes while keeping your abdominal muscles pulled in so that you control the stretch.

4. Inhale and stack your spine back up to a sitting position.

Lumbar Spine Stretch Forward

Swan Dive

The Swan Dive is a potent exercise that strengthens the back extensors, the muscles responsible for keeping us upright.

1. Lie down on your stomach and extend your arms overhead.

2. Engage your abdominal muscles and lift your upper body and legs off the floor simultaneously.

3. Flutter your arms and legs up and down while maintaining the lifted position. Remember to keep your gaze down to keep the neck strain-free.

Swan Dive - Lower back strengthening


The Saw helps to improve rotation in the spine, ultimately improving posture by creating balance and strength in the back muscles.

1. Sit tall with your legs open about as wide as your shoulders. Extend your arms to the sides.

2. Twist your torso to the right, and as you exhale, reach your left hand toward your right foot, as though you're "sawing" off your little toe.

3. Inhale and return to the centre, then repeat on the opposite side.

Saw Exercise Pilates - Lower back stretch

Side Kick Series

This engages your core muscles, and it's crucial for improving posture and balance.

1. Lie on your side with your body in a straight line, prop your head up with your hand, and place your top hand on the mat in front of you for balance.

2. Keeping your hips stacked, lift your top leg to hip height, then swing the leg to the front and back in a controlled motion.

3. Repeat this on the other side.

Side Kick Series Pilates

Remember, consistency and the perfection of form are key in Pilates. If you're a novice, it may be beneficial to start these exercises under professional guidance. Get ready to enjoy the subtly strengthening effects of these exercises on your posture, as they help you move towards a healthier lifestyle.


From fitness enthusiasts to rehabilitation patients, people across the spectrum have embraced and lauded Pilates for its immensely positive impacts on physical strength and posture. With the specified exercises, you are on your way to improved carriage, poise, and overall wellness. But, don't rush the journey – enjoy it. After all, the heart of Pilates lies in each mindful movement you make.


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