Return to Life Pilates

🙋🏼‍♀️ The 6 Pilates principles 🙌🏻

👉🏻 Pilates Principles are the foundation of every practice — not just how we move, but how we connect, focus and feel in our bodies.
👉🏻 Breath, concentration, control, centring, precision and flow all come together to create movement that feels strong, intentional and supportive.
👉🏻 Sometimes it’s not about doing more. It’s about slowing down, coming back to your breath, finding your centre, and moving with more awareness.

👉🏻That’s where real progress begins — building strength, control and confidence one movement at a time. 💫

Which Pilates principle do you connect with most right now? ✨🙃

🙋🏼‍♀️ Strong centre, stronger movement 🤍

👉🏻Our RTLP instructors demonstrating an energising Pilates abs series to build core strength, improve stability, support posture, and enhance control in every movement. 🙌🏻☺️

💫 Keep showing up, keep moving, and let’s build a stronger body together!


Rise & Smile Pilates Siân Brown

🙋🏼‍♀️ Foot work prenatal variations on reformer 🙃

💫 Focusing here is on footwork variations (double and single leg) in a supported supine position on the wedge, side-lying with head support, and all fours kneeling — all using the jump board for added feedback and control. 👌🏻 yes to also ankle mobility work 😌

💫 This kind of work helps maintain strength, stability, circulation, and connection to the body during pregnancy, while supporting the pelvis and spine in a safe way. Emphasis on breathing. 😮‍💨

Movement continues to be my anchor — keeping me strong, grounded, and energised. 💪🏻😌

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🙋🏼‍♀️ We’re taking a short summer break 🌿

💫 The studio will be closed from Monday 3rd August until Sunday 9th August, reopening on Monday 10th August.

💫 We’re aiming to return with a full schedule, but as many of our regular clients will still be enjoying their holidays, classes may vary slightly week to week depending on bookings.
💫 This is also a great opportunity for new clients to join us and try our Full Pilates Experience Package, available for the summer:
Including: 2x mat classes, 4x reformer classes, and a 1x private intro session — the perfect way to begin your Pilates journey. 🙌🏻
💫 Even during the break, we’ll still be checking emails and responding to any enquiries, so feel free to get in touch.

💫Behind the scenes, we’ll be preparing for a busy autumn and planning ahead for Viktoria’s maternity leave cover from October. We’re excited for this next chapter and working towards a smooth transition.

👉🏻 Enjoy your summer holidays everyone, and we look forward to welcoming you back soon 🤍

🙋🏼‍♀️ Prenatal mat series - hips and glutes 🙃

A little mix of standing balance and hip stability work on a small block, followed by side-lying series (clams with internal and external rotation), leg extensions, circles, and bridges with the Pilates ball. Finished with some gentle inner thigh stretching.
I’m really noticing how essential hip and pelvic stability work feels during pregnancy. Moving with intention helps me feel calm, supported, and strong in my body.
Staying active throughout pregnancy has been such a positive experience for me, and I truly believe movement (when done safely) can make a big difference in how we feel.
Always listen to your body and consult with your healthcare provider, but if you can—keep moving 🤍

returntolifepilates

🙋🏼‍♀️ Upper body - unilateral work on Reformer 💪🏻

Keeping it strong in the second trimester 💪✨

Its all about working smarter — side-lying unilateral work hitting the lats and triceps, all-fours targeting the deltoids and triceps with a little leg extension to fire up that core stability, and finishing off with triceps push-ups.
💫 Light resistance, big effort. Safe, intentional movement for me and baby 🤍 I hope you enjoy! ☺️

🙋🏼‍♀️ Stability chair 💫

Pulling this one from the archive vault 🗂️ because also the Stability Chair deserves the attention! 🪑

💫 Single-leg balance, pedal pumps, and that chef’s kiss high-kneel leg press with arm scissors… your body will never be bored 🔥

The Stability Chair is one of the most underrated tools in Pilates — here’s why it deserves a spot in your routine:
🦵 Challenges balance & proprioception in ways the reformer simply can’t
💪 Builds deep unilateral strength — one side at a time, no cheating!
🧠 Demands serious mind-muscle connection and focus
🙌 Targets glutes, legs, core AND upper body all at once
🔄 Complements your reformer or mat practice beautifully

Whether you’re an athlete, a dancer, or just someone who wants to feel ridiculously strong — the Chair is for you.
Classes available now at

👇 DM us to book your spot

🙋🏼‍♀️ Upper Body Strength ✨

Second trimester feels good to train! 💪🏻😌

💫 Moderate strength training has always been an important part of my movement journey, and I love incorporating it into my pregnancy training too.
Maintaining strength is so important, as many of our daily activities depend on it. During pregnancy, strengthening the back becomes especially valuable as our changing body and growing bump can make good posture more challenging. ☝🏻

This upper body series focus included bicep curls, overhead presses, alternating dumbbell snatches, forward bend rows, tricep extensions (seated and high kneeling), alternating overhead presses, and all 4 kneeling single-arm rows for added core stability.

I usually perform 2 rounds of 10–12 reps, with plenty of hydration and rest in between. 🙃

Every pregnancy is different. Always consult your healthcare provider before starting or continuing an exercise program.
Strong, controlled movement for a stronger, more supported body 🤍

🙋🏼‍♀️ Lower Body | Unilateral Reformer Work ✨

Side-lying single leg work with a mini band for some extra spice 🌶️, followed by all 4 kneeling leg press and leg sweeps to challenge glute strength, stability, and control.

This is the kind of work we also practice in our classes—slow, controlled, and intentional movement that builds strength, balance, and body awareness. Great workout for everyone 🙌🏻🤍



20 weeks pregnant and moving strong. 💪🏻

🙋🏼‍♀️ Soft weights, strong connections ✨

Exploring arm/shoulder and hip/glute work with the foam roller — it’s all about control, alignment, and breath. Core and pelvic stability throughout 🔥
From my own practice, however inspired by a wonderful teacher 💛 (and yes… we’ve been playing with this in our classes too ☺️)

Join us on Mat 💫 We love good alignment work, variety and working out the whole body! 💪🏻🙃