Rachel Lawrence Pilates

22/06/2026

Hello and Happy Monday, a quick message to say I’m taking a wellbeing break this week but whilst I’m away there’s plenty to keep you busy. New videos in our regularly YouTube schedule of Monday 4pm and Friday 10am plus from today, you can now find me on Spotify! Pls follow and share❤️ Have a great week,
Much love,
Rachel ❤️

Podcast · Rachel Lawrence · Welcome to The Girl with the Pilates Mat — a gentle space for women who want to move with ease, stand with confidence, and reconnect with their bodies. I’m Rachel, Certified Pilates Instructor of 16 years, former TV producer, and a lifelong mover (I started dancing ...

22/06/2026

Hello my fabulous facebook friends,
Exciting News! From today, you can also work out with me via Spotify. Please follow and share ❤️

Podcast · Rachel Lawrence · Welcome to The Girl with the Pilates Mat — a gentle space for women who want to move with ease, stand with confidence, and reconnect with their bodies. I’m Rachel, Certified Pilates Instructor of 16 years, former TV producer, and a lifelong mover (I started dancing ...

19/06/2026

One of the reasons I think the Pilates Industry has so many professional dancers who are Certified instructors is the level of expertise, self - discipline, body awareness and sheer grit that’s needed to train to be a dancer. Years and years of dedication, practice and repetition of movements enable the grace, ease and strength that you see in a dancer. And Pilates is no different, it’s hard work. It is no surprise to me that the majority of the original Pilates teachers- elders- as they’re known were from the dance world. Movement has its own language and becomes intuitive when you’ve been doing it your whole life. The challenge with teaching Pilates is in the translation of knowing that and finding the way to communicate what is natural to you to a class or a client in order to help them find that same state of flow and self-awareness. Having experienced criticism and dismissive behaviour from teachers in my dancing days, ( and once or twice in my more advanced Pilates training ) I cannot emphasise enough how WHAT you say can really affect the person you’re teaching. I’ve felt cut to the quick on occasion and suffered huge amounts of self doubt after one such episode so I’m always mindful of how I communicate, and never assume a student understands what I take for granted in my own practice. One of the ways I like to do that is to describe the exercise choreography and then either acknowledge where it can be felt and highlight what ( of many ) possibilities the client may be feeling, offering reassurance, gentle encouragement and coaching throughout the movement- no matter how simple it may be, no matter how restricted their movement is or indeed, how skilled and experienced they are. Whether you’re a long standing teacher, a budding trainee teacher or an enthusiastic student it’s always good to remember everyone is different and we all see and hear information in different ways. So stay inquisitive 🧐 Stay kind in your teaching and stay kind in your own personal practice. Pilates is always the mind and body working together- a healthy, happy mind goes hand in hand with a healthy, happy body. Have a beautiful day ❤️

08/06/2026

Struggle to do a Pilates roll up? Don’t worry- it is more common than you think. In nearly every matwork class I have ever taught over the last 16 years there has been at least one person who finds this movement difficult or impossible to do. It takes a huge amount of preparation, practice, patience and persistence to get there! ALL the P’s!! And some people never do because it’s just not accessible to their body and that is totally ok too. Here is a variation everyone can practice which hones in on the delicate balance between the psoas ( hip flexor muscles) Re**us Femoris ( quadriceps) Adductors Inner thigh muscles and all the core muscles. They work together to achieve this movement but if out of balance with each other, you will struggle. One of the most common problems when trying to do a Roll Up is the hip flexors taking over. If your hip flexors are doing too much of the work, you will often experience the following:
Your feet pop up or require a heavy strap/anchoring to stay down.
You feel a gripping, cramping, or tension in the front of your hips.
You arch your lower back when you start to roll up.
So let’s keep it simple and only go as far back as you can keep the feet and legs down ( and together) the abdominals drawing in and the shoulders relaxed. Practice, practice, practice and remember, the pilates matwork is a method so your practice is not isolating this one exercise but taking regular matwork classes to build your awareness, strength and control. All of which you can do for free, in your own home with me! 🤗
Much love and thanks, Rachel ❤️

08/06/2026

Join Me Today for my Latest session ❤️

If you want a simple, effective method to tone your arms, this is it! See you at 4pm or anytime after that suits you ###

Standing Pilates Ring Workout to Tone Arms, Back and Shoulders After 40

https://youtu.be/ZxLJ8jbnURc

Welcome to your go to 15 minute Standing Pilates Ring Workout designed specifically for women over 40 who want to tone their arms, back, and shoulders with safe, effective, and low-impact movement. 💪✨
As we age, maintaining upper body strength becomes so important — for posture, daily function, and feeling strong in our skin. But you don’t need heavy weights or high intensity. With the Pilates ring (also known as a magic circle), you can activate deep muscles, improve shoulder stability, and sculpt a more defined upper body — all from the comfort of your living room.
In this standing workout:
✅ No floor work — perfect if you want to protect your knees or have limited mobility
✅ Focus on posture, alignment, and controlled resistance
✅ Ideal for building endurance and toning without bulk
✅ Modifications offered so every level can thrive
Whether you’re new to the ring or have been using it for years, this session will challenge you in the best way — leaving you feeling longer, stronger, and more centred.
👉 Grab your Pilates ring and let’s move with purpose.
No Ring? Here's where you can get the same one I use: https://amzn.to/4omzsZK

❤️ If you enjoy this workout, please like, subscribe, and hit the bell so you never miss a session. Let’s grow this community of strong, vibrant women together.
📌 Follow me on Instagram for daily tips, live Q&As, and behind-the-scenes moments.

Have a wonderful day,
Much love, Rachel ❤️


If you enjoyed this video and would like to help me keep these classes free for everyone, I’d be grateful for your support ( donation) on my Ko-fi page: https://ko-fi.com/thegirlwiththepilatesmat
Every cup of coffee fuels another empowering Pilates session — please support my mission to inspire strong, confident women over 40 💛

Standing Pilates Ring Workout to Tone Arms, Back and Shoulders Afte...

04/06/2026

⭐️Join me LIVE tomorrow for your Friday Pilates Practice- THIS WEEK⭐️

Resistance Band Pilates for Total Body Strength 25 Min

Welcome back to the mat, lovely movers! In this session, we’re taking traditional Pilates to the next level by incorporating a resistance band to build strength, stability, and power — all while maintaining that beautiful mind-body connection we love.
This 25 minute intermediate flow is designed to challenge your core, sculpt your arms and legs, and fire up those deep stabilising muscles. We’ll use the band not just for support, but as an active tool to intensify movements like:
🔥 Side-lying leg series with added resistance
💪 Dynamic intermediate planks with band engagement
💫 Controlled pulses and holds to build endurance
Whether you’re recovering from a busy day or warming up for a longer workout, this session delivers a balanced blend of strength, alignment, and flow. It’s perfect for women who want to feel strong, capable, and energised — no matter your age.

See you on the mat!
Much love,
Rachel ❤️

Resistance Band Pilates for Total Body Strength 25 MinWelcome bac...

02/06/2026

How Progressions Unlock Advanced Pilates Moves Fast 💫

You don’t need to rush to see results — you just need the right roadmap. 🌱

Progressions are the secret sauce to mastering more advanced Pilates movements with confidence, control, and ease. It’s not about how fast you get there — it’s about building strength, alignment, and body awareness step by step.

In today’s video, I break down a simple but powerful progression that bridges the gap between beginner and advanced moves — no magic, just mindful movement. ✨

Want the full session? Click the link today’s story for the Free session on and flow with me from foundation to freedom.

Because strong, capable bodies aren’t built overnight — they’re built one intentional move at a time. 💪

Much love,
Rachel ❤️

01/06/2026

Standing Pilates for Women 65+ | Improve Balance, Strength & Posture

Join me for a gentle, standing pilates class designed for women 65+ who want to feel stronger, stand taller and be more confident in daily life. This is also DAY 1 of my 28 Day Pilates Challenge for for Women 65+- you can find the full 28 day playlist here: https://www.youtube.com/playlist?list=PLiAecv7YEF5hP0fmT5CV_dad1rQrAefn8

You’re very welcome here — whether you’re new to Pilates or returning after years. This is a safe, judgment-free space to move mindfully, improve stability, and reconnect with your body. No mat needed!
In this session, we’ll focus on:
✅ Balance & coordination
✅ Leg and core strength
✅ Joint mobility (especially ankles, knees & hips)
✅ Functional movement for real life — getting up, reaching, walking, playing!

👉 Use a chair or wall for support if needed
👉 Wear comfy clothes and bare feet (or grippy socks)
👉 Breathe, smile, and move at your own pace

Let’s move with intention, live with confidence, and embrace every stage of life with strength and grace. After the class, stay and say hello in the livestream chat — I’d love to hear how you’re feeling or what you’d like to work on next.
With love,
Rachel ❤️


https://youtube.com/live/f-W-KWcOJlg

28 Day Pilates Challenge for Women 65+ Improve Posture • Build Core & Standing Strength Improve Balance & Move with Confidence, Safely & Joyfu...

30/05/2026

Congratulations! And NEW Challenge for Women over 65 starts Monday
Dear Supporters,

What Can I say but a huge WELL DONE for taking on the 28 Day Pilates Reset Challenge. The idea behind it was to get you into a daily practice and help you feel the benefit of regular exercise AND regular self-care. That's the way I see it and would love you too. ❤️ But what next? Well first, let me tell you you are not alone, in fact just under 6000 people worldwide have taken the challenge with you! Isn't that wonderful?! Now is your time to decide how you want to continue. You can choose to schedule time in your diary 3-4 times a week to practice with me on Youtube, choosing what suits you best from my many Playlists, which you can find on the Home Page of my YouTube channel here: https://www.youtube.com/c/TheGirlWithThePilatesMat Choose by level of challenge Beginner, Mixed Ability, Intermediate or Advanced, or choose by the time you have - Under 10 minutes, 10-20 min, 25-40min or 40+ min Or, choose something specialised such as Pilates with Small Equipment ( ring, ball, weights, resistance band) or Standing workouts. If you have a medical condition or injury you need help with, do check out my specialised playlist here: https://www.youtube.com/playlist?list=PLiAecv7YEF5iv8AE0NJgfvUs04BEswVLf
Where you will find 75 pilates lessons created to provide support and guidance for a whole array of conditions.

What's important now is to take some autonomy over your practice. Joseph Pilates believed passionately in this, and it was something he instilled in his clients- his wish being that people all over the world would get up every morning and do his exercises. Now, you are one of them! ❤️ I will continue to teach an intermediate level class LIVE on Fridays at 10am so you have that new session every week, and the rest is up to you.

Next Month- starting this Monday June 1st- I will be running a 28 day challenge for women over 65. Here are the details:

🌟 28-Day Gentle Pilates Challenge for Women 65+ 🌟 Rebuild Strength, Improve Balance & Move with Confidence — Safely & Joyfully

This month, let’s come together to move with purpose, grace, and consistency. The 28-Day Gentle Pilates Challenge is designed specifically for women 65+ who want to feel stronger, more stable, and more at ease in their bodies — no matter your starting point.

Each day, you’ll enjoy a short, thoughtfully paced session that builds:

✅ Core strength & postural support

✅ Balance and coordination

✅ Joint mobility and body awareness

✅ Energy, focus, and a sense of calm

Drawing on the original Pilates principles and infused with my love for fluid, dance-inspired movement, every class is adaptable, low-impact, and rooted in safety. We’ll work seated, standing, and on the floor — with options always available so you can move in a way that feels right for you.

Why 28 days? Because four weeks of consistent, mindful movement can make a real difference. You might notice standing taller, getting up from a chair with more ease, or simply feeling more connected to your body. Small shifts, big impact.

This isn’t about intensity — it’s about showing up for yourself. About choosing movement that nourishes rather than depletes. About building a practice that supports you for years to come.

If you're managing stiffness, recovering from injury, or just want to stay active and independent, this challenge is for you. Let’s move with kindness, with rhythm, and with joy.

Ready to feel stronger, steadier, and more like yourself? Let’s begin — one breath, one movement at a time.

Click here for the Playlist: https://www.youtube.com/playlist?list=PLiAecv7YEF5hP0fmT5CV_dad1rQrAefn8

Click here for the downloadable calendar: https://rachellawrencepilates.com/playlists/june-playlist -wall-chart

I'll see you LIVE on Monday 1st June 4pm UK 🇬🇧 Time ( or you can catch up anytime after that )

Much love,

Rachel ❤️

28 Day Pilates Challenge for Women 65+ Improve Posture • Build Core & Standing Strength Improve Balance & Move with Confidence, Safely & Joyfu...

29/05/2026

Hello my fabulous Facebook friends,

Here is today's LIVE session and one to celebreate YOU! Wherever you are at in your Pilates journey, this is all about enjoying what you can do, having fun with a little challenge and knowing that, wherever you are in the wokrd you are in this beautiful community of kind, supportive souls.

The class is 25 min and that chat afterwards is full of questions, answers and tips you may find very interesting- it really was a very good chat today! Once class is done, make yourself a cup of something and listen in!

Much love,
Rachel ❤️

Celebrate Your Strength! Pilates Flow & What Comes Next (Day 26 che...