Set your posture straight with this easy at-home pilates workout

Work at a desk? Suffer from back pain? It’s very possible your posture has something to do with it. Co-founder of Peach Pilates, Tori Clapham, co-founder of Peaches Pilates shares with us an easy workout to straighten up and fly right. 

Whether you work at a desk or suffer from back pain, the niggles of poor posture can result in long-lasting aches and pains, including headaches/migraines, poor circulation, poor digestion, even impaired lung function.

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If you are prone to kyphotic posture – a condition caused by a rounding of the shoulders, and forward head posture – or perhaps you are noticing neck and shoulder discomfort due to working from home, and not having access to your usual office furniture – this Posture Hero workout was designed to help you.

This series specifically focuses on your trapezius – the muscle responsible for moving, rotating, and stabilising the shoulder blades and extending the head at the neck.

Use your entire posterior chain in this holistic workout designed to perfect your posture, so you can stand tall and say goodbye to an aching back.


  • Start on your hands and knees, head facing down towards your mat.
  • Place your left hand behind your head and draw your elbow in.
  • Taking a deep breath and as you exhale, twist open towards the ceiling.
  • Repeat x 4 times, switch sides.

More twists

  • Lay face down on your mat, legs straight.
  • Bend your elbows placing one hand on top of the other, under your chin.
  • Place your forehead on top of your hands.
  • Lift everything off the mat, then lift your left elbow off the mat and tap your right elbow on the mat.
  • Come back to the centre, then left your right elbow off the mat, tapping down with your right.

Repeat twice, then come into Child’s Pose.

Activating the trapezius

  • Return to your mat face down to use sliding disks.
  • Put hands on each disk.
  • Slide your hands towards your chest, but keep your arms straight in a tiny movement at repeat 4 times.
  • Next, slide your hands towards you, lifting your chest and use your tummy for support.

Repeat 8 times.

Pilates swimming

  • Lying face down on the mat, legs extended.
  • With your hands on the sliding disks, draw your hands in towards you, sweep them around and extend them out, similar to breaststroke.

Repeat 8 times.

Rest in Child’s Pose

  • Pilates swimming in reverse.
  • Same movement as before but perform the movement in reverse.

Repeat 8 times.

Rest in Child’s Pose

Full body swimming

  • Come back onto your tummy, legs extended and arms out in front of you with a slight bend.
  • Lift your arms and legs off the floor.
  • Lift your right arm up, left leg up.
  • Lift your left arm up, right leg up.
  • Repeat 8 times (4 each side).
  • Rest your head to the left.
  • Repeat the above again, then rest your head to the left.


  • Tummy on your mat, legs extended and arms out in front of you with a near-right angle bend.
  • Tuck your chin, inhale and lift your arms and legs off the floor.
  • Hold for 10 seconds.
  • Rest your head to one side


Rest in Child’s Pose

Leg flutters

  • Return with your tummy on your mat.
  • With one palm on top of the other, squeeze your shoulders.
  • Lift your legs off the ground and flutter them for 10 seconds.


Kick swimming

  • Similar to leg flutters but this time lift your chest off the ground as well.
  • With straight legs, kick them as if you were swimming for 10 seconds.

Pelvic tilts

  • On your back, bend your legs so that your feet are flat on the mat.
  • Ensure your shoulders are away from your ears and there is a gap under your lower back.
  • Tilt your pelvis back to feel your lower back press into the mat, then release 4 times.
  • Then, tuck under and push your weight into your heels.
  • Lift just your tailbone off the mat, then release.

Repeat 4 times

  • With the same movement, lift up to belly button height.
  • Repeat 4 times.

The same movement again, lift just to the top of your ribcage, release vertebrae by vertebrae.

Repeat 4 times.

  • The same movement again, tuck under, push your weight into your heels and squeeze your butt.
  • Vertebrae by vertebrae, slowly peel your back off the mat in a full pilates bridge.
  • Slowly place your back on the mat, trying to articulate your spine

Repeat 2 times.

  • Your next lift, stay up and place your arms straight above and behind your head.
  • Release and squeeze your butt, not letting it touch the mat.
  • Repeat 8 times.


Repeat the exercise for 10 counts.

Time to stretch.

Tori Clapham is the founder of Peaches Pilates. Follow her on Instagram @toriclapham and @peachespilates.