Find HIIT workouts too intense? There is another way to build strength and fitness. Here, trainer Paola Di Lanzo explains how her concept of ‘soft strength’ shapes the body while being gentle on joints

When Paola Di Lanzo founded Paola’s BodyBarre (PBB) back in 2008, she wanted to redefine strength as the result of an activity that empowers rather than exhausts – and time has shown she was onto something.

A fusion of Pilates, barre, yoga and functional training, PBB was created before Pilates was in demand – Google searches for the discipline are up by 70 per cent since last December alone – and ahead of functional fitness being the popular workout it is today. PBB was arguably years ahead of its time, and its longevity in the fitness business is, perhaps, testimony to that. But what makes it such a hit? Certainly, Di Lanzo’s ‘soft strength’ method plays its part.

‘In a world where high-intensity workouts and sweat-drenched routines often take centre stage, the power of soft strength is finally having its moment,’ Di Lanzo explains. ‘Soft strength, which comes from low-impact, mindful movements such as Pilates and barre, offers a transformative approach to fitness that builds resilience, tone and power without breaking your body down.’

The results are worth moving for, with Di Lanzo’s focus on building muscle tone, stability and endurance through controlled, intentional movements. ‘Unlike high-impact routines that can strain joints, soft strength focuses on precision, alignment and fluidity, using bodyweight resistance, small movements and mindful breathing,’ she reveals. ‘It creates strength from the inside out, and is a lifelong fitness solution because it’s about longevity and injury prevention. Strong, yet soft – that’s my philosophy, and I invite you to make it yours.’

5 moves for building soft strength

Perform each of the following exercise for 10 reps and two sets, ensuring you work both sides of your body:

Side Bends

iPhone 15 Pro Max · f/1.78 · 1/100s · 6.7649998656528mm · ISO160

The side bend strengthens the obliques, shoulders and hips while improving core stability, balance and lateral flexibility.

  • Start by lying sideways with your weight on one side of your pelvis, legs bent and feet staggered, and your lower arm supporting you with an engaged shoulder. 
  • Inhale as you lift your pelvis, pressing through your bottom foot and raising your upper arm to shoulder height, forming a T shape. 
  • Exhale, engage your lateral muscles and arch your rib cage upward as your upper arm reaches overhead. 
  • Inhale to return to the T shape, then exhale to lower your body close to the floor without touching it. 
  • Repeat for 10 reps then switch sides on the second set.

Single-Leg Glute Bridge

iPhone 15 Pro Max · f/1.78 · 1/100s · 6.7649998656528mm · ISO160


The single-leg glute bridge strengthens the glutes, hamstrings and core while improving hip stability and balance.

  • Start by lying on your back with one knee bent and the other leg extended straight up toward the ceiling. 
  • Keep your arms by your sides for support and plant your grounded foot firmly on the floor. 
  • Inhale as you engage your core and press through your heel to lift your hips. Lower leg until there’s a straight line from your shoulders to your raised foot. 
  • Squeeze your glutes at the top, then lower your hips gently to the floor on the exhale.
  • Maintain control and avoid arching your lower back to ensure proper form.
  • Repeat for 10 reps then switch sides on the second set.

Pilates Roll Up

iPhone 15 Pro Max · f/1.78 · 1/100s · 6.7649998656528mm · ISO160

A Pilates roll-up is a classic low-impact, core-strengthening exercise that enhances spinal flexibility and control.

  • Start by lying flat with your legs extended and arms reaching overhead.
  • Inhale as you lift your arms, then exhale while gently and slowly curling your head, neck and spine off the mat, driving the movement from your core rather than momentum (this is super important).
  • Once upright, reach forward toward your toes, keeping your legs grounded.
  • Inhale to begin rolling back down, then exhale as you lower one vertebra at a time with control, returning to the starting position. 
  • Focus on engaging your abs, maintaining a smooth motion. Avoid any jerky movements for optimal form.
  • Aim for 10 slow reps.

Side-Kneeling Side Kick

iPhone 15 Pro Max · f/1.78 · 1/100s · 6.7649998656528mm · ISO160

The side-kneeling side kick strengthens the glutes, core and hip stabilisers while improving balance, flexibility and overall lower-body control.

  • Start in a kneeling position and extend one leg straight to the side, foot flexed. 
  • Place your supporting hand on the mat beneath your shoulder while keeping your other hand on your hip or behind your head. 
  • Engage your core and lift your extended leg to hip height. Inhale as you kick the leg forward with control, then exhale as you sweep it back, pointing toes. 
  • Keep your torso stable and avoid leaning. 
  • Repeat for 10 reps then switch sides on the second set.

Second Plié to Goddess Plié

iPhone 15 Pro Max · f/1.78 · 1/100s · 6.7649998656528mm · ISO160


This move strengthens the legs, glutes and core while improving balance, flexibility and lower-body endurance.

  • Start in a wide Second Position with your feet turned out and knees aligned over your toes. 
  • Lower into a deep plié, keeping your chest lifted and core engaged. 
  • As you transition to Goddess Plié, lift your heels onto demi-pointe, and bend your knees deeply while maintaining an upright posture. 
  • Hold briefly, then lower your heels and return to Second Plié with control.
  • Focus on balance, smooth transitions and engaging your inner thighs and glutes throughout.
  • Aim for 10 reps followed by 10 pulses.

Meet the expert

Paola Di Lanzo, founder of Paola’s BodyBarre (PBB), is a wellness pioneer and fitness trailblazer. PBB has been transforming bodies since 2008 with its unique fusion of Pilates, barre, yoga and functional training, delivering a low-impact yet high-intensity burn. Find out more at instagram.com/paolasbodybarre