Health & Wellness Natural Pilates Press

Press Hit: Chalkboard

Can Adding Just 10 More Reps Change Your Life? by The Chalkboard Editorial Team

Natural Pilates founder, Laura Wilson, explains her motto “10 more reps can change your life”.

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Press Hit: Beverly Hills Magazine


From Two-Time National Champion Archer in Romania to Highly Sought-After Pilates Trainer in America, Laura Wilson is Making Her Mark One Studio at a Time

Natural Pilates Press Pilates Exercises

Press Hit: Prevention

The 11 Best Pilates Exercises to Strengthen Your Core, According to Experts by Nicole Natale

Natural Pilates founder, Laura Wilson, recommends 11 exercises to strengthen your core and improve posture.

Health & Wellness Mat Workout

Mental Health Benefits of Pilates

Pilates is a low-impact exercise with many physical benefits, but did you know it also improves your mental health? Here are just a few of the benefits that go beyond strengthening the body and improving flexibility.

Mat Workout

Workout: Booty Band Burn

Light up your lower body with this quick and effective 12-minute workout with Natural Pilates Master Trainer, Laura Wilson. Get ready to feel the burn in your legs and glutes!

Health & Wellness Natural Pilates Press Pilates Exercises

Press Hit: Livestrong

The 5 Worst Oblique Exercises if You Want a Smaller Waist by Kim Grundy

Natural Pilates founder, Laura Wilson, recommends 5 Pilates exercises to strengthen and tone your midsection with video demonstrations.

Health & Wellness Natural Pilates Press

Press Hit: Prevention

8 Pilates Rings to Strengthen and Tone Muscles, According to a Fitness Expert by Nicole Natale

Prevention Magazine has featured Natural Pilates founder, Laura Wilson in its article about Pilates Rings (aka Magic Circle) and it’s many benefits.

Health & Wellness Pilates Exercises

Keeping Your Knees Healthy

Keeping Your Knees Healthy & Happy

Whether it be Pilates, running, HIIT workouts, or just daily life – your knees are usually a pretty important part of staying active and mobile. They’re also one of the most overused parts of the body and if they’re tight and achey, it can lead to pain and potential injury. Here are some tips and tricks from Master Pilates Trainer and Natural Pilates Founder, Laura Wilson.

​​Typically, tightness in one part of the body is correlated with weakness in another, so it’s necessary to assess the surrounding joints and musculature for instability or weakness. For the knee joint, it is possible that there is weakness in the hip or ankle joint or both. Based on the findings we can recommend stretching and strengthening exercises for the muscles around the knee.  It is important to remember that when we are strengthening one area of the body, the opposing muscles are on the stretch, and vice-versa. In this way, we can increase flexibility in one joint through strength training in the joint or the adjacent joints. 

Rather than stretching the knee, Laura recommends building strength and control in knee movements and addressing flexibility in the hip and ankle. Active stretching within a range of motion that’s comfortable and causes no pain can be a great complement to building strength and control.

Recommended Pilates Exercises:

This exercise activates the hamstrings and glutes while also actively stretching the front of the thighs and tops of the knees.  

Lying on your back, knees bent with feet flat on the mat hip distance apart. Be sure your heels are not too far from your hips. Slowly roll your spine off the mat one vertebra at a time, hold at the top, then slowly roll back down. ​​

3 sets of 10-20 reps, adding pulses at the top for more challenge. Be sure your knees stay aligned with your hips (knees should not touch or open wider than the hips or feet).  

Hip Strengthener

Lying on your side, stack your shoulders and hips (place a pillow under your head or use your arm), bend your knees to a 90 degree angle at your hip and channel your inner Jane Fonda. 

Hip Strengthener Variations:

a) Clams: Keep your heels connected and lift your knee as high as possible, maintaining everything else stable.

b) Hydrants: Lift your hip, knee, and ankle as high as possible, keeping hips stacked.

c) Leg Circles: With a bent or straight knee, draw circles with your thigh bone.

3 sets of 10-20 reps of each (3-5x a week)

Knee Flexion & Extension / Hamstring Stretch

Lying on your back with both knees bent, soles of the feet on the floor or mat. Bring one knee toward your chest, stopping with the knee over the hip joint. Holding the back of your thigh to stabilize your hip joint, extend your leg up to the ceiling for a hamstring stretch. 

This can also be done with a Flex Band around the foot, bending and extending the knee against the band’s resistance. 


In a reduced range of motion and moving to full range of motion as the knee tightness improves.

With feet either hip width apart, hinge the hips back while maintaining a neutral spine and bending the knees forward, Inhale and hold at the bottom, Exhale and squeeze the legs to initiate, come back to standing, squeeze the glutes at the top.

Modification: For single leg squat prep: lift one heel up and continue with the squats, but keep the focus and center of mass over the grounded leg.

3 sets of 10-30 reps depending on fitness level (3-5x a week)

Footwork Exercises on Reformer

Footwork exercises on the Pilates Reformer for muscle activation starting from the ankle all the way to the glutes and hips.

Feet positions on the foot bar can be: Heels Together, Toes Apart; Parallel; Heels on; Heels High (toes on the footbar with lifted heels); Second Position

How To: Inhale to prepare – Exhale and extend the knees and press the carriage up to fully extend the knees, Inhale to return

Modification: Hold a Pilates Ball between the knees to strengthen the inner knee and thighs.

15-20 reps depending on fitness level (3-5x a week)

Staying active and including low-impact workouts that incorporate mobility, flexibility, and strength training (hint: Pilates!) can keep your knees healthy.

Follow @NaturalPilates on YouTube and Instagram for free Pilates workouts and subscribe to for hundreds of Mat & Reformer workouts and subscriber-only livestream workouts you can do from home or on-the-go with our app.

Pilates Exercises Uncategorized

Pilates Sculpt Mat Workout

Join Laura Wilson for a 45-minute full body Pilates Sculpt mat workout. Grab your dumbbells and let’s get moving 🔥

Pilates Exercises Prenatal Pilates

Workout: Prenatal Full Body

Prenatal Mat Workout

Calling All Soon-to-Be Mamas! Here’s a quick 13 minute Prenatal Mat Pilates workout led by Laura Wilson and Natural Pilates instructor, Julia Titus.