Rebuilding strength from the inside out
After periods of rest, stress, or holiday indulgence, it’s common to feel out of sync with your body. Clients often say, “I feel stiff, weak, or like my body isn’t moving the way it used to.”
The good news? You don’t have to start by lifting heavy weights or doing high-intensity sessions. True, lasting strength - and confidence in your movement - begins from the inside out, with stabilising muscles that support every Pilates exercise and every strength move. By reawakening these muscles, you create a foundation that allows you to safely progress in whatever movement practice suits you.
Understanding your stabilising muscles
Deep stabilisers are your body’s behind-the-scenes heroes:
Glutes (medius and minimus): Control hip stability and alignment
Multifidus: Small spinal muscles that support vertebrae
Pelvic floor muscles: Aid posture, control, and stability
Deep spinal stabilisers: Keep your spine aligned during movement
These muscles work quietly, allowing both Pilates and strength exercises to be more effective and safe. Weak stabilisers can make even gentle movements feel challenging, and lead to compensation patterns or discomfort.
“You can’t move with confidence without a strong foundation.”
Why rebuilding strength starts from the inside
Whether your goal is Pilates-based flexibility, mobility and control, functional strength, or a combination, engaging your stabilisers first ensures every movement is efficient, safe, and more effective. Reconnecting with these muscles helps you:
Move with better posture and alignment
Reduce aches and prevent injuries
Feel stronger and more confident in everyday movement
Improve performance in both Pilates and resistance exercises
“Reawaken the muscles you didn’t know you had - they support everything you do.”
How Pilates and strength work together
Pilates and strength exercises complement each other beautifully:
Pilates: Focuses on precision, stability, and controlled movement
Strength training: Builds muscle, power, and resilience
Combined approach: Stabilising muscles activated in Pilates support the larger muscle groups used in strength work, enhancing movement quality and protecting joints
Example practices include:
Pelvic tilts, bridging, and standing stabilisation drills to engage deep stabilisers
Gentle load-bearing exercises for legs, arms, and back
Integrated movement sequences that combine stability with strength
Even small sessions, repeated consistently, make a noticeable difference in how you move and feel.
Tips for making it part of your routine
2-3 Pilates sessions per week for stabilisation, mobility, and control
Add light strength or functional exercises as your foundation improves
Focus on quality over quantity - control and precision come first
Monitor progress through simple movement checks, like balance or stability holds
This approach ensures both Pilates-focused clients and those exploring strength work benefit equally, creating a holistic, functional, and enjoyable movement routine.
Reconnect with your body and rebuild strength the smart way. My Happy Body Pilates classes and strength programmes guide you in activating stabilisers, improving posture, and integrating complementary strength exercises, so you can move with confidence every day. Explore my classes and start your journey today.