Pilates exercises

Our Pilates classes utilise a range of stretches and exercises to help build strength and flexibility.

To help you develop your technique, we have put together some information and instructions on the most common movements within Pilates. Click through on the below options for information and videos demonstrations of the most common exercises in Pilates.


Bridging exercise is an exercise which helps to increase muscle strength of the hip extensors (gluteal muscles) and to improve core stability (transverse abdominus, rectus abdominus).

Find out more about how to do a Pilates bridge exercise

Pilates exercise the cat stretch

Cat Stretch

Cat stretch is a great way to gently mobilise your whole spine, in particular the thoracic (mid) spine. Cat stretch exercise is often used for individuals with stiffness in their spine or people with lower back pain.

Find out more about how to do a Pilates cat stretch exercise

one leg stretch pilates exercise

One leg stretch

This exercise is designed to challenge the body’s lumbo-pelvic control with leg movement, which is closely related to walking. This exercise also engages the body’s anterior oblique sling (consisting of the internal and external oblique muscles) which is important to maintain stability at the pelvis on activities such as walking

Find out more about how to do a Pilates one leg stretch exercise

Pilates-exercise-the side kick

Side Kick

Side kick movement aims to increase the activation and endurance of glute medius muscle. It also challenges the rotatory control of the pelvis as well as the body’s balance and stability in side lying.

Find out more about how to do a Pilates side kick exercise

Pilates exercise side plank

Side Plank

Side plank exercise engages the core muscles. It specifically helps to strengthen the obliques, quadratus lumborum, transverse abdominus and rectus abdominus muscles

Find out more about how to do a Pilates side plank exercise

Pilates-exercise-the clam

The Clam

Clam exercise is a pilates exercise that aims to strengthen the hip abductors, primarily the posterior fibres of glute medius muscle. The clam is often taught as an exercise for individuals with low back pain and hip pathologies

Find out more about how to do a Pilates clam exercise