postnatal pilates — Blog — Nicole Watkins Pilates

The Science of Aging Well: Strengthening Hips and Balance for Vitality

Use this 20 minute routine to challenge and improve your leg strength and balance. Target key muscles like hamstrings, gluteals, and quads for enhanced stability and flexibility.

Nicole WatkinsMay 7, 2024pilates, restorative, postnatal pilates, alignment, low back pain, legs, hips, core strength, hip stretches, hip mobility, pelvic floor stretches, pelvic floor

Hip Workout for Healthy Aging

Practice aging gracefully and building confidence with this kneeling balance workout that focuses on hip range of motion and strength.

Nicole WatkinsMarch 4, 2024pilates, restorative, postnatal pilates, alignment, low back pain, legs, hips, core strength, hip stretches, hip mobility, pelvic floor stretches, pelvic floor

Daily Hip Mobility to Boost Pelvic Floor Health

Daily hip stretches for balanced hips and pelvic floor. Great for beginners and post-partum.

Nicole WatkinsFebruary 5, 2024pilates, restorative, postnatal pilates, alignment, low back pain, legs, hips, core strength, hip stretches, hip mobility, pelvic floor stretches, pelvic floor

Revitalize Your Core: Pilates with a bit of Foam Roller Magic

Reconnect and build core strength in under 10 minutes using your foam roller.

Nicole WatkinsJanuary 8, 2024pilates, restorative, foam roller, postnatal pilates, alignment, low back pain, core, core length, legs, hips, core strength

Beyond the Roll: Foam Roller for Mindful Core Strengthening

10 Minute Foam Roller Pilates class great for posture, back pain, hip tension, and postpartum issues.

Nicole WatkinsNovember 9, 2023pilates, restorative, foam roller, postnatal pilates, alignment, low back pain, core, core length, legs, hips

Unlocking Core Stability with Foam Roller Pilates: More Than Just Rolling

Use your roller to move into a stronger core in this spine-safe Pilates and movement tutorial. Discover how to improve balance, posture, and core stability through targeted exercises.

Nicole WatkinsNovember 6, 2023pilates, arm circles, restorative, foam roller, core stability, spine safe, postnatal pilates, alignment, low back pain, core

How do you move through low back pain?

Moving when in pain is hard. An unbalanced pelvis can contribute to low back pain, sciatica, even SI joint dysfunction. Here are some easy exercises to alleviate your pain and balance your pelvis.

pre-pilatesNicole WatkinsMarch 1, 2022pilates, low back pain, pelvis stability, sciatica, SI joint, SI joint dysfunction, postnatal pilates