11/09/2026
Why do we layer Pilates exercises?
Sometimes in Pilates, the movement itself doesn’t change much - but the challenge does.
This is a simple example of how I might layer one movement rather than jumping straight into the most challenging version.
🟢 Layer 1 - Build the foundation
Lying on my back, arms relaxed by my sides, one foot on the small ball. I roll the leg out over the ball and bring it back in.
The floor and my arms give me plenty of feedback and support, so I can concentrate on controlling the movement and keeping my pelvis and trunk stable.
🟠 Layer 2 - Add the lift
Now I gently tuck the tailbone and peel the pelvis and lower back away from the floor - while keeping the same leg movement.
Suddenly, there’s less contact with the floor and my body has to work harder to maintain stability while the leg moves.
🔵 Layer 3 - Remove even more support
Arms float up towards the ceiling and I repeat the movement while maintaining that lifted position.
Now my arms can’t help me by pressing into the floor, so my trunk has to work harder to control what’s happening underneath.
Same basic movement. Three different levels of challenge.
That’s one of the things I love about Pilates - we don’t always need to add more reps, heavier weights or faster movements to make something more challenging.
Sometimes we simply change the amount of support, stability and control required.
And that’s where the magic happens. 💜
