When was the last time you paid any attention to your posture? We often only think about how we hold ourselves when we’re in pain. After all, we know that having good posture is important for reducing neck and back strains. But what if we told you that it can also impact our state of mind – and specifically, our confidence?

You might have heard of the term ‘power posing’, popularised by a viral Ted Talk back in 2012. In a nutshell, standing with an open stance and confident demeanour has been shown to increase feelings of power and self-worth. And with studies showing that practising pilates can help with postural alignment and body awareness, what better way to tap into the benefits of power posing than with some targeted pilates exercises?

Here’s everything you need to know about the link between pilates, posture and confidence. Plus, five moves you can use to get started at home.

Regular pilates can offer a myriad of benefits for our posture. It teaches us to stand taller, with our shoulders back and chest open. It strengthens our core and encourages us to breathe properly. And with many of us spending most of our waking hours hunched over a screen, it’s never been more important to stand up straight. 

But the ramifications of poor posture extend way beyond the purely physical. Poor posture can affect your confidence and wellbeing, with research showing that our body positioning is linked to self-esteem and stress levels. 

In fact, in one study, students completing a difficult task found it significantly easier and less intimidating when they were sitting up straight as opposed to being hunched over. While there could be a physiological reason for this – sitting up straight stops our lungs from being compressed and boosts oxygen flow to the brain as a result – experts also believe the way we sit sends signals to the body. For example, slouching or curling inwards can make us feel more defensive and unsafe.

It makes sense, then, that an exercise that can help us to stand straighter and stronger can have a big impact on confidence levels.

“As a pilates instructor, I’ve witnessed firsthand the powerful connection between posture and confidence,” says Kristina Rudzinskaya, a pilates instructor and founder of Etalon. “When you hold yourself upright with an open chest and a lifted spine, you’re not just standing taller physically, you’re also sending signals to your brain that you’re more confident. This inner conviction radiates outward, affecting how others perceive you.”

As well as increasing confidence by working on our posture, pilates can also boost confidence by improving our overall mental health.

“Pilates enhances confidence through heightened body awareness, improved posture, and increased muscle tone,” says pilates instructor Alexsandra Warburton. “At its core, pilates as a practice focuses on the principles of concentration, control, centring, precision and flowing movement and breath, which all contribute to a strong mind-body connection, fostering emotional regulation and a sense of control.”

1. The hundred

“The hundred is the first move in the classic pilates repertoire, and one of my personal favourites,” says Warburton. “This move works by engaging and strengthening the core (the powerhouse), improves breath work and enhances overall body awareness.” 

How to do it 

1. Lie on your back. 
2. Lift your legs to table-top then straighten to a high diagonal.
3. Hover the arms an inch off the floor with your palms facing down. 
4. Pump the hands up and down while inhaling for five counts and exhaling for five counts. 
5. Aim to repeat to a total of ‘100 breaths’ in and out.

2. The swan dive 

“How could you not feel confident when performing an exercise named ‘the swan dive’?” asks Warburton. “This move strengthens the back muscles, opens the chest and encourages a confident, extended posture.”

How to do it 

1. Lie on your stomach with your elbows bent in line with the shoulders in a ‘U’ shape on the floor
2. Lengthen and lift your upper body while reaching your arms forward and legs backwards. 
3. Aim to repeat 5-8 times.

3.  Back extension 

“This exercise improves posture by teaching you to use your upper back,” explains pilates instructor Stacy Weeks. “You will feel taller every time you do this. It’s also great for those triceps.”

How to do it 

1. Lie prone (face down) with arms straight, hands holding the side of your body. 
2. Feel a lift in your abdominals like you’re trying to protect something precious by pressing your pubic bone into the mat. 
3. Inhale and pull your face and neck away from the floor while still looking down keeping your chest heavy. 
4. At the same time press your hands into your thighs, keeping your arms as straight as possible. 
5. Exhale and lower back down. 
6. Repeat 5-10 times.

4. Spine twist 

“A spine twist improves spinal mobility, stretches the thoracic spine (mid-back) and enhances overall flexibility, contributing to better posture,” says Warburton. 

How to do it 

1. Sit with your legs crossed or extended, arms in front of the body, wrists stacked on top of one another. 
2. Twist your torso to one side keeping your eyes on the horizon. 
3. Then twist back to the centre and over to the other side. 
4. Repeat 5 times in each direction.

5. Pilates roll-up 

“A classic pilates move, the roll-up strengthens the core, improves spinal flexibility and promotes a sense of control,” says Warburton. “Strengthening the core not only improves physical stability but also creates a sense of internal strength. A strong and stable core can contribute to improved posture and a more confident presence.”

How to do it 

1. Start by lying on your back with your legs bent or straight.
2. Begin to slowly roll up to a seated position, one vertebrae at a time, reaching for your toes. 
3. Then slowly roll back to lying flat on the floor. 
4. Repeat 5-8 times.

Images: Getty