Rachel Lawrence Pilates

🎯 Self-care isn’t one thing — it’s your toolkit. Try this as one of your tools 🧰 Alongside my Mat Pilates, Equipment Pilates, and yes — my weekly tap dance classes (I live for those shuffle-ball-changes! 👠💃) — I also rely on body work for its therapeutic magic. I see my osteopath regularly, treat myself to deep tissue massage when I can, and in between? I roll out tension with my trigger point ball.

It’s expensive to see someone on a regular basis so this is how I take care of myself between visits and whenever I feel my body needs some extra help. This is how I roll….Literally!! 😄

In this gentle 15-minute guided session on my YouTube channel I show you exactly how I use a trigger point ball (or even a tennis ball to start) to ease tightness in my hips and lower back — areas that hold so much tension from sitting, standing, or just living. You’ll learn:
🔹 Where to place the ball (glutes, piriformis, legs)
🔹 How much pressure to use (“good hurt,” never sharp pain)
🔹 Simple breathing to help muscles release
🔹 Why this complements Pilates — not replaces it

💡 Important: This is self-care, not medical advice. Always listen to your body, move slowly, and check with your provider if you have injuries or chronic pain. Think of this as your “in-between appointments” ritual — a daily act of kindness.

👉 Try it today — grab a ball (or a tennis ball!), find a quiet spot, and let’s release together.
👉 Save this post for your next self-care session!
👉 Follow me for more Pilates, tap snippets, and real-life wellness: Rachel Lawrence

You deserve to feel ease in your body — and sometimes, all it takes is a little ball and a lot of joy. Have a beautiful day ❤️

Hello and Happy Monday!

Here is your session for today, you'll be able to access it for free on YouTube from 4pm UK 🇬🇧

Enjoy! Much love, Rachel ❤️

Standing Pilates Full Body Workout with Resistance Band for Beginners | 20 Mins Standing Pilates Full Body Workout with Resistance Band for Beginne...

Try this variation of the Pelvic Curl, great for isolating and then releasing tense areas of the spine. I love this for my scoliosis ❤️ 💕

The Leg Circle done slowly with control but not so much that the spine can’t respond is a beautiful way to relieve hip and back tension. Done this way 3-5 is plenty! ❤️

This is a great one to do when the muscles are overworked, tired or sore. It’s also perfect in a heatwave. One of the hardest movements for people to ‘feel’ - most people feel the hamstring stretch but not the spine stretch which is the name of the exercise. My recommendation is to keep the knees as bent as needed, and think of sit bones 🦴 really heavy and anchoring you down throughout. That way you get the feel of the oppositional work of abdominal contraction and spinal stretch. Try just 3 like this, it feels wonderful!❤️

You can try all these exercises by taking my 15 Minute Heatwave Pilates class on my YouTube channel. It’s FREE and I’d love you to come and join my community ❤️Link in bio 🤗

⭐️⭐️⭐️ATTENTION SENIORS 65+ ⭐️⭐️⭐️

I'll be teaching LIVE today at 4pm 🇬🇧 UK time.
Come and join me for a gentle stretch ❤️

Morning Wake Up and Stretch for Seniors | 15 Min Standing Pilates and Stretch

Start your day with gentle movement made for vibrant bodies 65 and over. This 15-minute wake-up stretch is designed to ease morning stiffness, improve flexibility, boost circulation, and leave you feeling more supple, aligned, and energised—ready to meet the day with ease.
We’ll move slowly and mindfully through safe, effective stretches for the neck, shoulders, spine, hips, and legs—all performed standing or seated comfortably, with an emphasis on control, breath, and body awareness. No floor work, no strain, just kind, purposeful movement to help you wake up feeling your best.
Whether you’re looking to maintain mobility, support joint health, or simply begin your morning with a moment of self-care, this routine is made for you.

See you soon! ❤️

www.youtube.com

Hello dear friends,

Thanks for your understanding about my being unwell on monday. I have now rescheduled the live class for this coming Monday 10th. I'm much better and will be teaching Live on You Tube tomorrow ( Friday) with this session:

https://youtube.com/live/_YVK-uSeduw

See you soon!

Much love,
Rachel xx

20 MIn Summer Pilates Routine | Slow Flow for Hot Weather 20 MIn Summer Pilates Routine | Slow Flow for Hot WeatherBeat the...

https://ko-fi.com/post/QUICK-ANNOUNCEMENT-CHANGE-OF-SESSION-FOR-TODA-B5H824E9JU

⭐ QUICK ANNOUNCEMENT 📣 CHANGE OF SESSION FOR TODAY The Girl With The Pilates Mat published a post on Ko-fi

Hello and Happy Friday,

Just in case you haven't joined my Ko-fi community yet here is this weeks Friday catch up! Much love, Rachel ❤️

Would you like to see video recipes? And Next week's Playlist The Girl With The Pilates Mat published a post on Ko-fi

What does a real week of Pilates look like when it’s made for women like us?

Spoiler: it’s not about perfection, it’s about feeling good in your body, everyday.

No gruelling routines. No comparison. Just gentle, intentional movement that builds strength from the inside out- so you can move with more ease, confidence and genuine joy.

That’s what my weekly playlists on YouTube are all about.

Beat the heat with this refreshing 7-day Pilates playlist — designed especially for warmer days, tired bodies, and anyone seeking mindful, low-impact movement that cools, strengthens, and restores.
Each video features slow, flowing Pilates sequences focused on breath, alignment, and gentle toning — perfect for managing heat-related fatigue, supporting joint mobility, and nurturing your well-being without overheating. Ideal for all levels, including beginners, returners to movement, and those over 50 who want to stay active with kindness and care.
☀️ What’s inside:

• 7 days of 10–20 minute Pilates flows

• Cooling breathwork & posture tips

• Modifications for every body

• No jumping, no strain — just graceful, sustainable movement

💧 Stay hydrated, wear light clothing, and move at your own pace.
👉 Tap the link in my bio to find this week’s playlist. Hit Subscribe and turn on notifications 🔔 so you never miss a mindful movement moment.
Much love,
Rachel ❤️

Hello my fabulous friends,

Here is my latest vidoe for you. It'll go love at 4pm UK. Enjoy! ☺️
10 Minute Standing Pilates for Strong Legs, Hip & Core. Improve Strength and Balance

Build strength, stability, and tone in your legs, hips, glutes and core with this 10-minute standing Pilates workout—designed for intermediate levels who want to challenge their strength without equipment.
This dynamic, low-impact session uses controlled, precise movements to activate and sculpt your lower body while engaging your core for balance and alignment. Perfect for building functional strength, improving posture, and enhancing mobility—all from a standing position.
We’ll focus on targeted exercises that fire up your thighs, glutes, and hips, helping you feel stronger, more grounded, and energised—ideal for women who want to stay strong, capable, and confident in their bodies.
💡 Tips:

• Move with control and intention—quality over speed

• Keep your spine long and core engaged

• Breathe steadily with each movement

• Modify range as needed, but aim to challenge yourself safely

👉 If you enjoyed this video, please like, comment, and subscribe for more free Pilates workouts designed to support women’s strength, wellbeing, and confidence at every stage of life.
Let’s rise up—stronger together. 💚

Have a wonderful day,
Much love, Rachel ❤️

10 Minute Standing Pilates for Strong Legs, Hip & Core. Improve Strength and Balance 10 Minute Standing Pilates for Strong Legs, Hip & Core. Improve Str...

💪 Strong Core, Stronger You – Especially After 40
Let’s talk about your core—not just for aesthetics, but for real-life strength.
As we move through our 40s, 50s, 60’s and beyond, a strong core becomes one of our greatest allies. It’s not about six-packs—it’s about:
✅ Better posture (say goodbye to slouching!)
✅ Less back pain and stiffness
✅ Improved balance & stability (hello, confidence on walks or stairs)
✅ Easier everyday movements—lifting, bending, playing with grandkids
✅ Deeper breath and greater mind-body connection
Pilates-based core work is perfect for this stage of life: low-impact, mindful, and deeply effective. You don’t need hours—just consistent, intentional movement.
👉 Try this today: Lie on your back, knees bent, feet flat. Inhale to prepare, exhale as you gently pull your belly button in and slightly upward ( without moving any joints or your spine) to the count of 5. Then repeat and try and inhale for the count of 5 too. Repeat 5x. That’s your core waking up and great practice for The Hundred Exercise that’ll come later.
You’ve got this. Strong core. Strong life.