Easy Pilates Exercises To Help With Posture

Want to look and feel younger, healthier and more attractive? Try these easy Pilates exercises to help with posture!

By Chere Di Boscio

It’s a simple thing, but few of us do it, and it’s a shame: sitting up straight does so much good for your body. Without proper alignment, we get back and muscle aches, headaches, and less mobility. As the founder of the exercises, Joseph Pilates said:  ‘If your spine is inflexibly stiff at 30, you are old. If it’s completely flexible at 60, you are young.’

Indeed, posture is important!

You can improve it with various ways. For example, there are sustainable bras and tops by Kinflyte that are designed to improve posture. These wire-free bras help you move better and improve your posture, thanks to the use of cleverly placed fabric that supports your chest, shoulders and back. Those fabrics are, specifically, 79% upcycled polyester (rPET) and 21% spandex, sustainably made.

Kinflyte uses zero waste 3D construction to help cue your body into better alignment. Whether your issue is ‘tech neck’ or ‘mom posture’, all you have to do is let the bra do the work!

Do Some Work To Get The Look


But of course, it helps to do exercises, too! Yoga, ballet and Pilates all help improve your posture. However, there’s a bit of apprehension by some to do Pilates. Specifically, some people believe that you need a Reformer machine or an instructor to give you some help. While these things are useful, they’re not necessary. You can easily do Pilates posture poses yourself! And with regularity, you will see results within three weeks.

No matter what age you are, Lynne Robinson of the Body Control Pilates has come up with 5 essential Pilates moves that will improve posture. Practiced regularly, Pilates gives you both the strength and endurance to stand, sit and  walk tall. Not only will you feel better and move better, you will look taller, thinner and more elegant. Lynne advises it is always a good idea to check with your doctor before exercising.

Lynne says  that for each exercise, breathe in wide to the lower ribs to prepare and moving on the out breath. Use your deep core muscles gently as needed to control your movements. And of course, wear ethically made, comfortable clothing!

5 Easy Pilates Exercises To Help With Posture

#1 Relaxation Position  

This is one of the easiest Pilates exercises to help with posture! It can be used to check your alignment, breathing and centering at the  start and end of a session. Or you can simply use it for a rejuvenating relaxation when you  need to recharge your batteries.

Lie on the floor with knees bent and the entire shoulder blade and lower back resting on the floor. Ensure there is no gap between your shoulder blades and the floor. Hold for one minute, pressing the shoulders into the ground.

Pilates exercises to help with posture

#2 Spine Curls

To do this Pilates exercise to help with posture, stay in position 1. Then raise your bum off the ground slowly, vertebra by vertebra, lengthening, lengthening…

Tighten your rear end and hold for five seconds, then  release the spine back down slowly, vertebra by vertebra. Repeat five times.


#3 Single Leg Kick

One of the most fabulous Pilates exercises to help with posture also strengthens the buttocks, legs and spine. Lie on your stomach, then raise yourself slowly on your elbows. Whilst there, tighten your core and bend your left leg. Point the toes to the sky and lift your knee off the ground slightly, tensing the rear end. Hold for 30 seconds then switch legs. Repeat 5 times on each side.


#4 Side Reach

Kneel with the legs about one foot apart. Put your left arm straight down your side and raise your right arm. Bend gently from the waist whilst keeping the spine straight and the head up, as though being pulled up by a string. Switch sides. Repeat 5 times. This is a feel good stretch that’s one of the best Pilates exercises to help with posture. It both works out and strengthens the waist.

Pilates exercises to help with posture

#5 Waist Twist

The ability to rotate the spine with length is vital to good posture and movement. Stand up with legs slightly parted. Bend your arms at the elbow with the left arm atop the right. Keeping the spine straight and the hips squared, twist to the left and to the right slowly five times. Spiral upwards  as you twist. Switch the position of the arms and repeat.

Pilates exercises to help with posture

You can learn more about Pilates at the Body Control Pilates studio website or on one of  Lynne Robinson’s DVDs or free YouTube videos.  With these simple Pilates exercises to help with posture, you’ll be standing tall in no time!

All images courtesy Asquith.

Chere Di Boscio
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