Boost Strength at Home: Pilates Experts Share Top Moves

The popularity of Pilates continues to surge as individuals of all ages embrace its benefits, particularly for strength building. Experts emphasize that anyone can enhance their physical strength at home with just a few simple exercises. The global Pilates and yoga market is projected to reach an impressive $120 billion by the end of 2023, reflecting a growing demand for fitness solutions that prioritize functional movement and overall wellness.

Recent cultural shifts have sparked a significant interest in sustainable fitness practices. As people increasingly seek ways to improve their strength and mobility, Pilates has emerged as a preferred choice. According to a 2025 study, a 20-week Pilates programme demonstrated notable improvements in balance, core stability, and postural control among older adults. This evidence supports the notion that Pilates can effectively enhance strength and mobility at any age.

“Pilates has become the go-to because people want strength that supports their lives, not just aesthetic,” states Bryony Deery, founder of Pilates By Bryony. Claire Mills, a pelvic health specialist and physiotherapist, also highlights that Pilates not only builds muscles but improves overall body function. As more individuals swap traditional workouts for Pilates routines, they find that the practice is both joint-friendly and adaptable for all fitness levels.

Three Essential Pilates Exercises for Strength

For those looking to incorporate Pilates into their at-home workout routine, experts recommend three key exercises that can effectively boost strength. These exercises are designed to engage multiple muscle groups, enhance balance, and facilitate everyday movements.

1. **The Hundreds**: This dynamic core exercise activates all abdominal muscles, promoting circulation and controlled breathing. Typically performed for 100 beats, beginners can start with smaller sets. Modifications include reducing the range of motion for older adults or opting for the full version for those with more experience.

2. **Side Kick Series**: This lower-body sequence targets the gluteus medius, strengthens the hips, and improves balance. Performing 10-12 repetitions per side for 2-3 rounds builds functional lower-body strength. Support from a chair or wall is recommended for those who need it, with the option to adjust leg height as necessary.

3. **The Swan**: Focused on spinal extension, this exercise activates the back, glutes, and core, thereby improving posture and counteracting stiffness from prolonged sitting. Participants should hold the position for 3-5 breaths, repeating 5-8 times. To assist with balance, placing hands under the shoulders or reducing the range of motion can be helpful.

The Benefits of Pilates for All Ages

Pilates offers numerous advantages, particularly for those entering their 40s, 50s, and beyond. As bodies naturally change with age, individuals may experience muscle loss, decreased balance, and increased joint stress. Bryony Deery points out that strengthening Pilates addresses these concerns in a safe, low-impact manner. The exercises target deep stabilizing muscles essential for protecting the spine and maintaining mobility.

Research corroborates the benefits of Pilates, showing significant improvements in lower-body strength, flexibility, and balance among older adults. Systematic reviews have also indicated enhanced posture and a reduced risk of falls. “Clients often notice stronger cores, better alignment, and reduced pain, regardless of age,” Claire Mills explains.

The holistic nature of Pilates fosters not just physical strength but also a sense of capability and stability in daily life. As Joseph Pilates famously stated, “If your spine is still at 30, you’re old. If it’s flexible at 60, you’re young.” This philosophy underscores the timeless applicability of Pilates, making it a valuable practice for individuals seeking to enhance their quality of life, regardless of age.

As the Pilates community continues to grow, the accessibility and effectiveness of these exercises make them a compelling choice for anyone looking to improve their strength and overall well-being from the comfort of their home.