Blog — Nicole Watkins Pilates

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.

3 Moves to Relax Neck and Shoulder Tension

Release Neck & Shoulder Tension daily with these 3 moves. If you have neck pain or shoulder pain, these exercises can provide relief from the patterns and activities that create the tension throughout your day. These moves are designed to alleviate stress from daily activities like computer work, phone use, cooking, plus improve shoulder mobility.

Pilates Side Leg Lifts for Toned Glutes and Strong Legs

Discover the benefits of performing controlled leg lifts in a side-lying position in this video where you isolate and activate your gluteal muscles while simultaneously building leg strength.

Nicole WatkinsJuly 5, 2023hips, hip strength, legs, leg strength, side legs, pilates, glutes, glute medius

Seated Side Bend

Gentle seated stretch for easing neck tension and back pain. Simple enough for beginner Pilates student. Easy stretch to do at your desk.

Nicole WatkinsFebruary 6, 2023

Should you do hip flexor stretches?

Should you do hip flexor stretches? Why stretching is not the only answer to pain and mobility issues and what you can do.

Nicole WatkinsJanuary 30, 2023

Alleviate Low Back Pain | Bird Dog Exercise

Improve your core stability and alleviate low back pain: Bird Dog Exercise. This exercise uses the whole body to balance and strengthen your core, hips, and back muscles. Learn how to do this well in at home, in yoga class or at the gym.

Nicole WatkinsNovember 30, 2022

3 Myths About Your Core

Why abs won’t help your back pain and other myths about your core that could be holding you back from progress in your body.

Nicole WatkinsOctober 30, 2022

Upgrade your posture in under 10 minutes

Use these simple shoulder stretches to shift your posture.

Nicole WatkinsApril 4, 2022

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.

3 Steps to Reconnect to Your Core

I’m sharing my top 3 things I do to hit the reset button. This pre-Pilates sequence leaves you more aligned, a little stronger, and with plenty of time to make dinner.

pre-pilatesNicole WatkinsFebruary 3, 2022pre-pilates, pilates, core, restorative, alignment, mom, diastasis, spine safe