Rachel Lawrence Pilates

31/10/2026

The Benefits of Using a Pilates Mini Ball for Pelvic Floor Health - Post Partum and Post Menopause

🌸 Let’s talk about something so many of us experience but rarely discuss: pelvic floor health.
If you’ve ever laughed, sneezed, or jumped and felt that uh-oh moment… you’re not alone. And here’s the good news: gentle, mindful Pilates can help — not with quick fixes, but with sustainable strength and confidence.
✨ Why Pilates + Mini Ball?
* It’s not just Kegels: The mini ball adds proprioceptive feedback (helping you feel the right muscles engage) while building full-body stability — because your pelvic floor doesn’t work in isolation.
* You’ll work your entire core cylinder: pelvic floor, deep abs, obliques, and back extensors — plus leg/ankle mobility and balance challenges that keep it fun, engaging and challenging enough for you to feel the workout.
Here are 3 movements I use to help clients reconnect:
1️⃣Single Leg Lift with Ball under sacrum
2️⃣Side Stretch whilst sitting on the Ball 3️⃣Standing Adductor & Pelvic Floor Activation 👉 Your invitation:
Join me for this beginner-friendly 30-min Mat Pilates Mini Ball Workout — designed to improve pelvic floor control while strengthening your whole body, enhancing balance, and leaving you feeling more grounded in your movement.
📺 Full video here: https://youtu.be/j_V_9KR9jS4?is=oxymHtd85GCdvM0P 
(Or search: “Mat Pilates Mini Ball Workout for Pelvic Floor Health 30 Min” on my channel)
💛 Remember: This is your practice. If anything feels off, modify or rest. Progress isn’t linear — it’s about showing up with kindness for yourself.
If you found this helpful, I’d love it if you:
💾 Saved this post for your next Pilates session
💬 Comment “💧” if you’re prioritising pelvic floor health this week & I’ll DM you the link 🔗 
🔁 Share it with a friend who might appreciate this gentle approach
You’ve got this. Moving with confidence starts with one mindful breath — and one small, consistent step.
Much love,
Rachel 🌿

30/10/2026

Hello and Happy Friday! ❤️

I've had so many messages from our community talking about the trouble they have sleeping, or staying asleep. So with that in mind I have created a lovely session to encourage an evening wind down that settles the mind, stretches and releases tension in the body and restes the nervouse system in preparation for sleep. I understand that some of you may be doing this on Friday morning and I can reassure you that it will be a good routine for a quiet, calm start to your day too.

Really hope you enjoy it 🙏
Much love,
Rachel ❤️

Bedtime Pilates for Better Sleep 15 Min | Relax Your Body, Stretch ...

26/10/2026

Hello and Happy monday!

If youya rea green fingered 🪴 and suffer with an achey back post a stint in the garden then this is for you ❤️ It's also for anyone with a stiff, achey back who's looking to release the stiffness, improve joint mobility and strengthen their core.

It'ss premiere today at 4pm GMT 🇬🇧

See you there!
Much love, Rachel ❤️

23/10/2026

Hello 👋 And Happy Friday!

Join me for a fun, 12 minute standing leg workout inspired by dancer‑style moves. This routine is designed to strengthen, tone and lengthen your legs while improving balance and coordination – all without any equipment. Perfect for beginners and seasoned movers alike, you’ll feel the burn in your quads, hamstrings, calves and glutes as we flow through pliés, lunges, leg lifts and graceful stretches.

💃 What you’ll get:

• A quick, effective workout you can do anywhere

• Modifications for different fitness levels

• Tips on posture and alignment to protect your joints

• A energising finish that leaves you feeling taller and stronger and more flexible

👉 If you enjoyed this video, please hit the like button, subscribe and ring the bell so you never miss a new session. Let’s keep moving together – stronger, healthier and more confident every day.

Much love, Rachel ❤️

22/10/2026

To recognise and support this year I created a special session for my channel combining the elements that helped me most through my own perimenopause and menopause. And, I might add continue to help me post menopause. It was not an easy time for many reasons but today I really want to focus on what helps and to show there’s life, fitness, joy and positivity afterwards! ❤️ Details below ⬇️

Join me for a seamless 30 minute menopause workout blending standing weights for strength and bone health, and mat pilates for restorative mobility and flexibility to melt away stiffness and tension, strengthen the pelvic floor muscles and core. This is based on my own experience of perimenopause and menopause, I know how challenging, emotional and scary it can be in this stage of life so know you are not alone. I am now 62 and maintaining my strength whilst allowing for the changes that are natural to all women. Really hope this gives you some comfort and confidence. 🤗

In the spirit of supporting women worldwide, I’d love you to share this reel with a woman you know who’s nearing, or in any of these stages of life. Let’s take care of all women, 🤗
Comment ‘Meno’ and I’ll DM you a link to the free session in YouTube. Remember you have to follow me to receive a DM from me ❤️
Have a wonderful day,
Much love, Rachel ❤️

14/10/2026

Absolutely thrilled to have my latest book 📕 The Little Book for Pilates Lovers featured in Women's Fitness UK this month. I’ve been doing Pilates over 27 years now. From my first mat class in 1999 through to discovering the pilates apparatus studio as a client in 2000, I was a convert from the very beginning. I never enjoyed the gym, try as I might it did nothing for me. When I found Pilates it was a revelation, really challenging but graceful, really hard but satisfying when I ‘got’ the exercise, and my old knee injury and back pain completely disappeared. That’s why I trained as a teacher in 2010 at age 46. I could see this was my exercise for life. ❤️ I did it the traditional way, studying anatomy, learning to teach the classical exercises on the mat as well as all studio apparatus. Training was incredibly hard, especially as I was already 20+ years older than the other students; I felt older, I felt out of place, I battled a huge amount of social anxiety to turn up each day for the 8 hours of intensive training over 2 months but I was determined to prove to myself I could do it. I took my exams and then on qualifying as a teacher did my Pilates apprenticeship by shadowing more experienced teachers in both mat and studio sessions until I was signed off as experienced enough to take on my own clients and classes. Now I’ve got more certifications than you can shake a stick 😂 And every day I learn something new because I’m fascinated with learning how best to take care of my body with Pilates as I age. Alongside this I research the history of exercise which led me to writing 📚 When I told my YouTube community about my books, I got so many messages of support which was wonderful and one burning 🔥 question- ‘Why aren’t you on the cover?’ That I cannot answer other than to say, it’s the publishers choice, not mine. 🤗 But I did want to prove that I practice what I preach so take a scroll through these slides to the very last picture to see what’s achievable in your 60’s if you keep up your practice. Not as bendy a spine as the cover girl but not bad for 62! 🥴 Hopefully I’ll still be doing this in another 20 years!

09/10/2026

Hello and Happy Friday ❤️

Here is todays session- just 15 minutes- you can do it! ⭐️

Standing Pilates Full Body Workout 15 Min | Intermediate Pilates

Discover a powerful, upright Pilates routine that builds strength, improves posture and engages every major muscle group—all while you stay on your feet. This 15‑minute workout is perfect for intermediate practitioners who want a full‑body challenge without needing a mat or lying down.

What you’ll gain

• Functional strength: Standing moves load the legs, glutes, core and upper body, helping you develop power that translates to everyday activities.

• Better posture: By focusing on alignment and spinal elongation, the workout encourages a tall, balanced stance and reduces the tendency to slump.

• Core stability: Even though you’re upright, the deep abdominals and pelvic floor stay activated throughout, giving you a strong centre.

• Mobility & flow: Dynamic stretches and controlled movements keep the joints supple and promote smooth, graceful motion.

How to make the most of the video
1️⃣ Clear a little space around you so you can move freely in all directions.
2️⃣ Follow the breath cues—inhale to prepare, exhale to engage the centre.
3️⃣ If a position feels challenging, reduce the range of motion or hold a sturdy chair for light support until you build confidence.
4️⃣ Aim to practise this routine 2‑3 times a week alongside your regular Pilates or strength work for continued gains in strength, posture and overall body awareness.

Remember: Consistency beats intensity. A regular standing Pilates practice builds lasting strength, improves posture and keeps your body feeling aligned and energised. 🌿

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 ❤️

03/10/2026

⭐️⭐️⭐️UPDATE ⭐️⭐️⭐️

I've had lots of enquiries about where my book can be purchased in the US- the publisher has told me that if will not be available in the US until January 2028 but it can be bought at any of theses places and shipped. I've already had a few US cistomers tell me this works just as well so rest assured you can get your copy this way ❤️

Where you can order your book in the UK that ship internationally: https://link.amazon/B02UfhL0u

Other places that are taking pre -orders that ship anywhere:

https://blackwells.co.uk/bookshop/product/The-Little-Book-for-Pilates-Lovers-by-Rachel-Lawrence/9781837999897

https://www.abebooks.co.uk/Little-Book-Pilates-Lovers-Rachel-Lawrence/32524404978/bd

EXCLUSIVE - UK RELEASE DATE for my new book 📖
I’m delighted to be able to tell you that I have a release date in the UK for my Second Book- The Little Book for Pilates Lovers-October 8th!

This book is a hardback with full colour photos and the result of six months research and writing last year. This book covers all aspects of Pilates Mat, Equipment and Lifestyle.

Inside you will find:
⭐️An introduction to Pilates and its benefits
⭐️Tips on getting started
⭐️Instructions on how to perform a range of Pilates exercises, from beginner to advanced
⭐️Guidance on maintaining posture, balance and coordination
⭐️Advice to help improve your body awareness and breath control- Pointers on how to elevate your practice.

No matter if it’s your first time trying these exercises or if you’re a self-confessed “Pilates lover”, within the teachings of this book, you are guaranteed to discover poses that are suitable for all ages and fitness levels.

In the publishing world, the success of a book is often determined by pre-orders, the more orders, the more publicity for the book. So if you can, and you are able to, please do consider ordering your copy now. I would so very much appreciate it. ❤️

Have a wonderful weekend, keep going with your practice and see you soon.
Much love and gratitude,
Rachel ❤️

02/10/2026

⭐ CALLING ALL INTERMEDIATE LEVEL PILATES FANS⭐️

Here's a class for you 🤗

30 Minute Mat Pilates using the Foam Roller.
Elevate your practice with this flow session that uses the foam roller to boost strength, stability, challenge your core control and improve flexibility.

Hope you can join me!

Click below to join the class.
https://youtu.be/EFKLk__s5lg
Much love,
Rachel ❤️

Mat Pilates Workout with Foam Roller | 30 Min Intermediate Pilates ...

28/09/2026

Hello and Happy Monday!

Here's your gentle reminder that we have a new workout coming TODAY at 4pm GMT 🇬🇧

Standing Pilates Full Body Workout with Weights to Strengthen Legs, Back & Core | 25 Min
https://youtu.be/_maIsDbXatQ

Join me for a Ballet Inspired Full Body Standing Pilates Workout with Weights suitable for all ages. This workout will strengthen your legs, arms, glute and back muscles, improve your balance and give you great posture. I would recommend this pilates workout to anyone wanting to get a good full body workout. It is also created to be safe for people who have Osteoporosis or Osteopenia and are looking for a good workout to improve their strength, fitness, bone density and wellbeing in an appropriate way for their condition. I will be using 1KG or 2 pound weights in this session. You can go lighter or do without weights if you prefer. These are the weights I will be using: https://amzn.to/3t71akm

And for afterwards I HIGHLY RECOMMEND you add my New Video from Friday:

Post Workout Stretch After Weights 12 Minute Recovery Flow | Full Body Stretch Routine
https://youtu.be/Rutj1y2xAE4

Give your muscles the care they deserve after a heavy lifting session. This 12 minute stretch routine is designed to release tension, improve flexibility, and support injury‑rehab and rehabilitation. Whether you’ve just finished a strength workout or are easing back into movement after an injury, these moves will help:

• Lengthen tight muscles and reduce post‑workout soreness

• Boost circulation to speed up recovery

• Enhance joint mobility and prevent stiffness

• Promote relaxation and mind‑body connection

What you’ll need: a mat or comfortable surface (no props required).
How to use:
1️⃣ Press play and follow along at your own pace.
2️⃣ Breathe deeply into each stretch, easing a little further on the exhale.
3️⃣ If any movement feels painful, ease back or skip it—listen to your body.
Tip: Make this stretch a regular part of your post‑weights routine, or use it on rest days to keep your muscles supple and ready for the next session.
👉 Subscribe for more Pilates‑based workouts, mobility flows, and rehab‑friendly routines: https://www.youtube.com/c/TheGirlWith...
👉 Like the video if you found it helpful, and comment below with how you felt after the stretch—I love hearing about your progress!

Remember: Consistency beats intensity. A few minutes of mindful stretching each day can make a big difference in how you feel and perform. 🌿

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 ❤️

Standing Pilates Full Body Workout with Weights to Strengthen Legs,...