Build Strength & Stability With This Low-Impact Pilates Workout

Hi everyone!

I LOVE mixing up my workouts, and one of my favorite ways to keep my body strong, flexible, and feeling good is by incorporating Pilates! It is such a wonderful complement to traditional strength training, especially as we get older. And today, I have a fun, low-impact workout that puts a little extra focus on your LOWER BODY!

One of the things I love most about Pilates is that it challenges your body in a different way. Instead of focusing on lifting heavier weights or moving quickly, Pilates encourages you to slow down, connect with your breath, and really concentrate on each movement. It's wonderful for building balance, improving mobility, and strengthening those deeper core muscles that wrap around your midsection and help support and protect your spine.

And here's another BIG benefit: low-impact exercises are gentler on your joints while still helping you build strength and endurance! As we age, it's so important to find ways to keep moving that feel good for our bodies. Pilates is a great way to add variety to your weekly fitness routine while working muscles you might not always target during your regular strength workouts.

My biggest tip? FOCUS ON YOUR FORM AND YOUR BREATH! Pilates is all about control. Every movement has a purpose, and taking your time helps you connect with the muscles you're working. You'll also be challenging your balance and stability along the way!

So, roll out your mat, find a little space, and let's get MOVING! Here are six of my favorite low-impact moves to strengthen your lower body, engage your core, and leave you feeling STRONG!

First, Let's Talk About Pilates Breathing!

Breathwork is such an important part of Pilates! It helps you connect with your core, control your movements, and get the most out of every exercise.

Here's how I like to approach it:

• Breathe IN through your nose: Let your ribcage gently expand outward and into your back, almost like opening an accordion. Keep your tummy gently engaged rather than pushing it outward.
• Breathe OUT through your mouth: Slowly draw your belly button inward and upward toward your spine. Think about gently tightening your waist and engaging those deep abdominal muscles.
• Connect your breath to your movement: Inhale as you prepare for an exercise, and exhale as you move through the most challenging part. This helps you stay controlled and connected to your core!

Remember, breathing should feel natural and steady. No holding your breath!

Your 6-Move Low-Impact Pilates Workout!

EXERCISE 1: Find Your Center – Pilates Breathing

Let's start by connecting with our bodies!

Sit comfortably on your mat or lie on your back with your knees bent. Place your hands gently around the sides of your ribcage. Take a slow breath in through your nose, feeling your ribs expand. As you exhale through your mouth, gently draw your belly button inward toward your spine and engage your deep core.

Repeat for several slow, controlled breaths. Relax your shoulders and really focus on finding your center!

Remember: Your breath is the foundation of every Pilates movement!

EXERCISE 2: High Plank

YOU KNOW I LOVE A GOOD PLANK!!! This is one of my favorite full-body moves because it activates your arms, shoulders, core, and legs all at once!

Start on your hands and toes with your arms extended. Stack your shoulders directly over your wrists and keep your hips in line with your spine. Engage your abs, squeeze your glutes, and keep your body in one long, strong line.

Hold your plank while breathing steadily and keeping your core engaged. Start with 15–20 seconds and gradually work your way up!

My tip: Think about pulling your belly button inward and keeping your hips steady. Quality over quantity!

Want to see how to do it RIGHT? Watch my [Do It Right: High Plank video](INSERT YOUTUBE LINK)!

EXERCISE 3: Lateral Lunge With Alternating Toe Taps

Let's get those legs moving! This exercise is wonderful for working your thighs and glutes while also challenging your balance and coordination.

Stand tall with your feet hip-width apart. Step out to the side into a gentle lateral lunge, bending one knee while keeping your opposite leg extended. As you shift your weight, reach your opposite hand toward your extended foot for a toe tap.

Push through your bent leg to return to standing, then alternate sides, reaching your left hand toward your right foot and your right hand toward your left foot.

Keep your chest lifted and your movements controlled!

Repeat 10 times on each side.

EXERCISE 4: Standing Glute Kickbacks

Time to target those BOOTY MUSCLES! This is a great way to strengthen your glutes while practicing balance and stability.

Stand tall with your feet hip-width apart. Plant one foot firmly into the floor and gently engage your core. Slowly extend your opposite leg behind you, lifting your foot just a few inches off the ground while squeezing your upper glute.

Pause at the top, then slowly lower your leg without letting your hips twist. Keep your standing leg slightly soft and your upper body tall.

Repeat 10 times on each side.

And ladies, use a chair or countertop for extra balance if you need it! I want you to feel strong and steady throughout the movement!

EXERCISE 5: Reverse Crunches

Let's get those DEEP CORE MUSCLES working! This exercise focuses on your lower abdominals and helps you practice controlling your movements.

Lie on your back with your head supported by a small pillow or rolled towel. Bring your knees toward your chest, keeping your abdominal muscles gently engaged.

Slowly extend your legs away from your body, then bring one knee at a time back toward your chest, giving it a gentle hug. As your knee comes in, exhale and engage your abs to create a small, controlled abdominal curl.

Keep your lower back comfortable and supported throughout the movement.

Repeat 10 times on each side.

As you get stronger, you can progress to bringing both knees toward your chest together!

EXERCISE 6: Pilates Leg Raises

One more great move to finish our lower-body and core series!

Lie on your back with your head supported by a small pillow or rolled towel. Extend both legs upward over your hips, keeping your feet flexed and your thighs engaged. Gently brace your core and keep your lower back comfortable and supported.

Hold this position while breathing steadily. Then, slowly reach your arms overhead, keeping your core engaged and your ribs relaxed.

Bring your arms back to your sides with control.

Repeat 10 times.

If you feel your lower back arching, bend your knees slightly or lower your legs higher to maintain proper form. Remember, we want to strengthen our core WITHOUT straining our backs!

Let's Put It All Together!

Here is your low-impact Pilates-inspired circuit:

• Exercise 1: Pilates Breathing – Find Your Center
• Exercise 2: High Plank
• Exercise 3: Lateral Lunges With Alternating Toe Taps
• Exercise 4: Standing Glute Kickbacks
• Exercise 5: Reverse Crunches
• Exercise 6: Pilates Leg Raises

Complete 10 repetitions on each side where applicable, and repeat the circuit 3 times! Take breaks whenever you need them and move at a pace that feels right for your body.

Don't Forget to Stretch!

Finish by lying comfortably on your mat. Extend your arms overhead, lengthen your legs, and reach through your fingertips and toes for a wonderful full-body stretch. Take a few deep breaths and give yourself a BIG pat on the back!

Girls, remember that getting stronger isn't always about doing MORE or moving FASTER. Sometimes it's about slowing down, focusing on your form, and giving your muscles a new challenge. I LOVE how Pilates helps me feel stronger, more balanced, and more connected to my body! If you liked this Low Impact Pilates workout I have tons more like this in my membership, where I guide you through each exercise!! Keep mixing up your workouts, keep challenging yourself, and most importantly, HAVE FUN!

Let's live FIT, HAPPY and HEALTHY - together!

Denise