Pilates instructor Rebecca Dadoun shares a simple poolside Pilates workout to help you stay strong, mobile and energised on holiday
Holidays are the perfect opportunity to keep moving without the pressure of squeezing in an intense gym session. Whether you’re spending the day by the pool, relaxing on the beach or simply enjoying a slower pace, Pilates offers a gentle yet effective way to maintain strength, improve posture and ease stiffness after long flights or hours spent on a sun lounger.
The best part? You don’t need any equipment. These exercises can all be performed in just a few minutes on a towel or yoga mat before breakfast or while unwinding by the pool.
Pilates is particularly effective at building core strength because it teaches the body to stabilise some areas while mobilising others, all while coordinating movement with the breath. The core is made up of the abdominal muscles, back muscles, diaphragm and pelvic floor, and each of these muscle groups is activated throughout a Pilates session.
Even movements that appear to target one area of the body often recruit multiple muscle groups. For example, exercises that focus on the hips and glutes also engage the deep stabilising muscles responsible for maintaining alignment and balance.
Here are four simple exercises to add to your holiday routine.
Side Leans
Start in a high kneeling position and extend your left leg out to the side. Interlace your fingers behind your head and lengthen through the crown of your head.
Inhale to prepare, then exhale as you gently bend your spine away from your extended leg, keeping your pelvis facing forwards. Inhale to return to the starting position while staying grounded through the extended leg.
This movement strengthens the obliques, improves balance and encourages pelvic stability during side-to-side movement. It’s an ideal exercise for loosening up after travelling or spending time relaxing by the pool.
Toe Taps
Lie on your back with your knees bent, feet on the floor and arms by your sides. Find a neutral pelvis before lifting your legs into a tabletop position.
Inhale to prepare, then exhale as you lower one foot towards the floor by hinging at the hip, taking care not to arch your lower back. Inhale to return to tabletop before repeating on the opposite side.
Toe taps are an excellent exercise for beginners, helping to strengthen the deep abdominal muscles while teaching control and pelvic stability. They’re also gentle enough to perform outdoors as part of a quick morning workout.
Bridge Taps
Lie on your back with your feet hip-width apart, knees bent and arms by your sides. Slowly peel your spine off the floor one vertebra at a time until you’re in a bridge position.
Inhale as you lift one heel and gently tap it down before exhaling to return it. Repeat on the other side while keeping your hips level throughout.
Bridge taps strengthen the glutes, hamstrings and posterior chain while challenging stability through the pelvis. They’re particularly useful after long walks or extended periods spent sitting or lying down.
Pilates Scoop
Begin on all fours with your hands directly beneath your shoulders and your knees under your hips.
Inhale as you extend your opposite arm and leg away from each other. As you exhale, round your spine into a gentle C-curve, drawing your elbow and knee together underneath you before inhaling to lengthen back out.
This full-body movement combines two classic Pilates exercises to strengthen the core, improve shoulder stability and glute strength, while increasing spinal mobility. It provides an energising workout without placing excessive strain on the joints, making it perfect for a holiday fitness routine.
• Rebecca Dadoun is Pilates Instructor and Founder of Pilates Prescription
