Online and in-person Pilates and Pilates fusion classes taught by Sophie Edwards
14/07/2026
💊 “If physical activity were a drug, we would refer to it as a miracle cure.”
That’s how the UK’s Chief Medical Officers describe movement in the newly updated UK Physical Activity Guidelines. The evidence is clear: regular physical activity is one of the most powerful things we can do to improve our physical and mental health, and every movement counts.
Swipe through to discover the key messages from the new guidance. 👉
If you’re a regular at both my in-person and online classes you’ll know that over the past few months I’ve introduced Jump Training.
Jumping is one of the most underrated things we can do for healthy ageing 💥
These explosive movements train plyometric strength, the ability to produce force quickly, which helps us stay powerful, reactive, mobile and resilient as we get older. Think balance, coordination, stability and reducing fall risk later in life.
The impact from jumping also helps stimulate bone remodelling, supporting bone mineral density and stronger bones over time. This becomes increasingly important as we age, especially for women approaching midlife and beyond.
And, it’s fantastic at getting your heart rate up quick and building your cardiovascular fitness. Just a few minutes is sometimes all you need!
We don’t stop jumping because we get old…we get old because we stop jumping 😉
The Summer Strength Club gang working hard this week. Well done guys 🙌
03/07/2026
We hear the cue “breathe” in almost every Pilates class, but have you ever been told why?
Your breath does far more than stop you holding it. It plays a key role in core function, movement and control.
Swipe through to learn why Pilates breathing is such a powerful tool. ➡️
Have you ever had a moment in class when your breath and movement have come together at the perfect moment and you suddenly understand the reason why we do it?
Progressive overload isn’t just about lifting heavier weights.
It’s about gradually increasing the challenge placed on the body so it continues to adapt and get stronger.
This side plank sequence from one of my online Classic Mat Pilates classes is a great example.
Starting with bent knees shortens the lever and reduces the amount of body weight being supported, allowing you to build strength, stability and control.
Progressing to straight legs creates a longer lever and increases the demand on the core, shoulders and hips.
The exercise is the same. The challenge is not.
And that’s progressive overload in action.
Other ways to progress this exercise could include:
✔ Holding for longer
✔ Stacking the feet
✔ Lifting the top leg
✔ Introducing instability with movements like rotation
Small changes. Big adaptations.
29/06/2026
Doing the same workout over and over again might maintain your fitness, but if your goal is to get stronger, fitter or more resilient, your body needs a reason to adapt.
That’s where progressive overload comes in.
it’s not about making every workout harder, it’s about making small, meaningful progress over time.
Swipe through to learn one of the most important principles in exercise science and how it applies to pilates too.
29/06/2026
Before strength comes skill. And before skill comes learning.
Single Leg Circle is all about hip mobility + core stability ✨
As one leg moves freely through the hip joint, the deep abdominals and pelvic stabilisers work to keep the pelvis and torso steady and still.
A brilliant exercise for improving coordination, core strength, hip mobility and lower back support, especially if you spend lots of time sitting.
As your core strength and stability improves increase the range of movement.
23/06/2026
For years we’ve been told that running “wears out” the knees and hips… but the research paints a much more nuanced picture.
For me, a small amount of running alongside Pilates & strength work makes me feel stronger, fitter, more capable and more resilient in everyday life. Let’s see what the research says!!
The goal isn’t just to avoid injury, it’s to build a body that can keep doing the things you love for decades to come 💛
✨ Leg Kick in Shoulder Bridge ✨
A beautiful exercise from Joseph Pilates’ book Return to Life Through Contrology that challenges strength, control, coordination and pelvic stability all at once.
In this exercise, the hips stay lifted in Shoulder Bridge while one leg kicks up and down without the pelvis dropping or twisting. Sounds simple… but it’s a serious test of core and glute control 🔥
✅ What to focus on:
• Keep the hips lifted and hip bones level
• Press firmly through the standing foot and activate glutes and hamstrings
• Move the kicking leg without tilting the pelvis
• Lengthen through the spine rather than gripping the lower back
• Control is more important than height or speed
💪 Benefits:
• Strengthens glutes and hamstrings
• Improves pelvic and spinal stability
• Challenges unilateral control and balance
• Builds posterior chain endurance
• Encourages coordination, concentration and body awareness
A perfect example of how Pilates is about precision and control, not just flexibility.