Tips on how to start your Pilates journey this January

Health and fitness becomes more important than ever to us in the New Year and loads of people will be thinking about starting Pilates.

It’s a great form of exercise to help begin the journey to a better you, according to Nina Falconer, who owns popular Pilates studio, The Cabin, in Mossley Hill.

Nina said: “It’s so adaptable, you can have an injury, and it can be changed to suit and accommodate that.

“You can be any age.

“You can start slowly – and I always say slow and steady wins the race – because you can build the foundations of the movement, all the basics which can be the hardest part. Or you can go into it more dynamically.

“It’s really easy to see progression, because things you maybe couldn’t do at the start, six months down the line you can do with ease and comfort.”

Nina adds: “Pilates works hand in hand with everyday life and complements other sports and exercise, as well as standing on its own to support physical and mental health. It’s for everybody.”

We asked Nina for her tips on why you might consider Pilates and how best to get started … 

What is Pilates?

Pilates is a low-impact practice built around slow, controlled movement, allowing you to fully focus on the time you’ve set aside for yourself and give your mind a break from the demands of everyday life. 

It’s an extremely effective way of movement when practiced on its own, and blends seamlessly with other styles of training, complementing strength work and supporting performance across all sports. With a wide range of approaches — from classical to contemporary, as well as strength-focused Pilates — it’s a versatile exercise that can be tailored to suit different bodies, goals, and lifestyles.

What are benefits of Pilates?

“Pilates improves posture and alignment by strengthening deep stabilising muscles, and by building functional strength that supports everyday movement,” explains Nina. “It enhances core strength, which underpins balance and stability, and so prevents injury; and it increases flexibility and mobility.”

It also:

• Supports injury rehabilitation and helps prevent recurring pain, particularly in the back and hips

• Promotes mind–body connection through controlled, intentional movement

• Reduces stress and tension by encouraging breath awareness and nervous system regulation so improving mental health

• It is adaptable for all ages, fitness levels, and life stages – including pre and post-natal clients

• Helps improve other forms of exercise by improving movement efficiency and body awareness

“Crucially,” adds Nina, “it encourages long-term, sustainable movement habits rather than short-term fitness fixes.”

What Nina’s clients said …

* “Pilates really resets my mind — I leave feeling refreshed and ready to take on whatever the workday throws at me.”

* “As a mum of four, that one hour of low-impact, mind-focused Pilates makes all the difference. I feel calmer and stronger.”

* “I feel more focused, calmer, and stronger than ever. It has encouraged me to live a healthier lifestyle, making small changes and adding daily habits in, a daily walk, cooking nutritious healthy meals … I feel like a different person than I was last year.”

How do you get started?

1. Find a time that works for you, whether that’s first thing in the morning, after school drop-off, at lunchtime or later: “Find something that’s sustainable and gets you into a routine.”

2. Look around for classes and try different ones at least a couple of times, and try different styles of Pilates: “Find a class and instructor that you like and enjoy, because then you’re more likely to keep going.”

3. If you’re nervous, try a more intimate setting, 1-1, 2-1, or small classes, before going into group classes, or reach out to talk to Nina at The Cabin for advice.

Try these exercises at home 

Roll down

Benefits: Helps spine mobility & articulation; relives tension & stiffness; helps regulate breath; stretches the spine, and can relieve lower back pain.

To do: Stand with your feet hip-width apart. Inhale (through your nose) to prepare, slowly dip your chin to your chest and start to roll your head and shoulders downward from the top of your spine.

Gently curl inward, drawing in your abdomen and allowing your arms and shoulder blades to hang freely at your sides as you continue to roll down through your spine. When your hands reach around knee level, take a breath in. As you exhale, engage your abdominal muscles.

Slowly roll your body back up, initiating the movement from the lower back, gently drawing in your abdominal muscles.  Keep your shoulders relaxed and hanging loosely throughout the entire movement. At the end, gently uncurl the neck and draw the shoulder blades back to return to the starting position.

Standing Table Top Lift

Benefits: Strengthens the deep core muscles, including the abdominals and lower back; improves balance and stability; builds strength in the hips and legs; encourages good posture and pelvic alignment, and enhances body awareness and control.

To do: Stand tall with your feet hip-width apart and your weight evenly distributed. Engage your core by gently drawing your abdominals in and up. Inhale (through your nose). Shift your weight slightly onto one leg while keeping your pelvis level.

Exhale (through your mouth) gently engaging the lower core as you slowly lift the opposite knee up toward hip height so the thigh moves toward parallel with the floor, forming a tabletop position. 

Keep your spine long, chest open, and shoulders relaxed. Hold briefly while breathing steadily, then lower the leg back down with control. Repeat on the other side.

Note: Beginners can lift the knee lower than hip height if balance or strength is challenging, or hold onto a wall, chair, or barre for added support. They can also keep the lifted foot lightly touching the floor and slide it forward instead of fully lifting, move slowly and reduce the hold time.

Nina at The Cabin is open 6 days a week, morning-afternoon and some evening, running waitlists alongside all slots – check out her instagram here.

Here are 10 more tips to get your fitness back on track in 2026.

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