When Joseph Pilates published Return to Life Through Contrology in 1945, he introduced a movement method designed to strengthen the body through control, precision, and mindful movement.

He called his method Contrology: the complete coordination of body, mind, and spirit.

Pilates himself had struggled with asthma, rickets, and rheumatic fever as a child. Determined to improve his health, he studied anatomy, gymnastics, martial arts, and movement systems. From this research he developed a series of exercises that built strength, stability, and balanced mobility.

Today, Pilates is widely recognised as one of the most effective forms of exercise for improving core strength, posture, balance, and mobility, particularly as we move into our 40s, 50s and beyond.

But the real power of Pilates lies not just in the exercises, but in the principles behind them.

The Six Principles of Pilates

The Pilates method is guided by six key principles that shape how the exercises are performed.

Breathing

Breath supports every movement in Pilates.

Deep, controlled breathing helps activate the deep core muscles and supports the spine. It also improves circulation and can release tension held in the neck and shoulders.

Many people are surprised at how much better they move simply by learning to breathe properly during exercise.

Centering

Pilates movements begin from the centre of the body, often called the core.

This includes the abdominal muscles, pelvic floor, diaphragm and muscles supporting the spine.

A strong centre provides stability for the entire body and supports better posture and spinal health.

Concentration

Pilates calms our mind and requires focus.  

Each exercise is performed with attention to alignment, movement quality and muscle engagement. This mindful approach helps retrain movement patterns and improve coordination.

Spending an hour so focused on ourselves calms our mind and bring so many clients that Pilate glow/

Control

Joseph Pilates believed that movement should never rely on momentum.

Instead, exercises are performed with control so that the right muscles are doing the work. This helps strengthen the stabilising muscles that protect the joints.

For people with hypermobile joints, this control is especially beneficial.

Precision

In Pilates, quality matters more than quantity.  We practice The Hundreds, but whether you do a hundred or not isn't important, it is how long you can do it with precision! 

Each exercise has a specific alignment and movement pattern designed to build balanced strength throughout the body.

Small adjustments often make a big difference, which is where an experienced teacher will bring the most benefits.

Flow

Pilates exercises are designed to flow smoothly from one movement to the next.  Dancers were early adopters of Contrology and even today, you see Pilates taught by many former dancers.  They look amazing!  But don't worry, there are many wonderful teachers that teach Pilates with and for bodies that have lived life in different ways and have different shapes. 

Why Pilates Is Especially Beneficial After 40

As we age, our bodies naturally change.

Muscle mass declines if we do not maintain it, bone density gradually decreases, and balance can become less reliable.

Pilates helps address these changes by focusing on:

• Core strength and spinal support
• Balance and coordination
• Joint stability and mobility
• Posture and alignment
• Functional strength for everyday movement

This means Pilates supports the kinds of movements we rely on every day including standing up from a chair, reaching overhead, walking confidently and maintaining independence.

Pilates for Adults 45+ at Core Strength Pilates

After 25 years of personal practice and more than 10 years teaching adults over 40, I adapt classical Pilates exercises to suit the bodies in the room.  This does not mean it is easier, just adapted to keep us safer and challenged.

Classes include additional focus on:

• balance training

• hip and core strengthening

• shoulder mobility

• functional movement patterns

These elements help keep the body strong, mobile and resilient.

Consistency Is the Key to Results

One of the most important factors in Pilates is consistency.

Practising Pilates one to two times per week can significantly improve strength, mobility and overall movement quality.

Many clients notice that everyday activities feel easier and that their bodies feel stronger and more stable.  Likewise, those who are not consistent loose the strength and mobility they once had when enjoying consistent movement practice!

Start Pilates in the Way That Suits Your Body Best

Whether you're completely new to Pilates, returning after a break, or ready to build a consistent practice, there’s a pathway designed to support you.

1. Safe Start Consultation

Best for: beginners, injuries, or anyone unsure where to begin.

Not sure if Pilates is right for your body?

Start with a Safe Start consultation. You’ll complete a short health and injury form, then book a 20-minute call with Kari to discuss your movement history, goals, and any concerns.

Together we’ll identify the best starting point for your body.

Safe Start Consultation: £24 (or local currency equivalent)

👉 Safe Start Consultation

2. Core Pilates Foundation Course

Best for: learning Pilates properly and building strong technique.

The Core Pilates Foundation Course is a structured online programme designed to help you understand Pilates from the ground up.

Inside the course you’ll find:

• 80+ Pilates exercises
• 5 progressive modules
• 4 months of access
• A monthly live Foundation Clinic for technique coaching and Q&A

It’s perfect if you want to build confidence, refine technique, and understand how Pilates supports your body.

👉 CORE Pilates Foundation Course

3. The Core Strength Pilates Membership Online

Best for: consistent strength, mobility, and ongoing guidance.

Consistency is where the real benefits of Pilates appear.

The Core Strength Pilates Membership includes:

• 2–3 live Pilates classes each week
• An on-demand library of 90+ Pilates flows
• Classes designed to support strength, mobility, balance, and functional movement

You can join live classes or practise anytime with the on-demand library.

👉 The Core Strength Pilates Membership

Prefer In-Person Practice?

You’re always welcome to join studio classes to refine technique and experience Pilates with direct guidance.

We also host Pilates retreats and corporate events, offering dedicated time to deepen your practice, move well, and reconnect with your body.

👉 Explore studio classes and retreats

Join the Core Collective

For Pilates tips, free flows, and updates, you can also join the Core Collective.

It’s where I share ideas, guidance, and short practices to help you move well between classes.

👉 Join the Core Collective