Size Diverse Pilates

Join me for an inclusive & size diverse Pilates Teacher Training experience.

Pilates Blog

Written to include inclusive ideas on how to practice Pilates in a bigger body.

Written to include tips for teachers who want to be more inclusive in their classes, specifically with their size diverse Pilates students.

"After a session with Rachel, I immediately feel relaxed, stronger, and more flexible."

-J.C.

FAQs

Getting Started

Use my YouTube Channel to find workout videos that include variations and different levels of accessibility.

Practicing Pilates

Consistent practice, listening to your body, and exploring concepts are key to finding your personal Pilates practice.

Benefits of Pilates

Pilates makes you stronger and more flexible at the same time. It can also create an optimal experience for the neurodiverse who have trouble focusing during a workout.

Joining Teacher Training

My program is inclusive and size diverse, catering to all levels. I will help you understand how your body moves and how you can learn to support and challenge your practice AND teach others.

Great for anyone who just wants a DEEP DIVE!

Inclusive Lifestyle

Be inclusive: Listen and understand that each person's journey and body are unique, requiring different approaches to exercise.

Exploring Concepts

Pilates is based on individual connection to the exercises. Learn to understand that each exercise will be experienced and expressed uniquely by every person.

Save the Best for Last will come out in December, which happens to be my birthday month.

It’s going to be such a great theme to end the year - where I’m not really having us focus on quality over quantity, but asking you to become aware of your connections and your body shapes within the work. Hoping to keep us strong for each and every movement we do throughout the entire workout.

And I’m finally going to film an OPC workout on my beautiful blue Contrology Reformer.

#pilates #pilatesreformer #plussize #plussizefitness #plussizepilates #lowimpact #bodyneutrality

POT Chicagoland Day 2!

Lots of highlights! Amazing workshops, fabulous instructors!

Getting to see friends in real life. Lots of hugs! Beautiful!

I was happy to meet some followers today!! Please say “hi” if you see me!

I’m doing The Hip in 360 and Classical for All Bodies tomorrow!

“It’s showtime!”

NEW MONTHLY CLASS DROPPED ON OPC TODAY!!

We’ll do 3 reps of each exercise and then banish it from the rest of the workout…UNLESS one of your teachers shouts out “Beetlejuice, Beetlejuice, Beetlejuice” - if this happens, they might bring back one of the exercises you’ve already done!!! Let’s hope it’s one you love and not one you were hoping would stay banished!

Join me in this fun Chair class all month long.

You can use
OPC.me/RACHEL to get 40 days for $40
#pilates #lowimpactworkout #fitness #plussizepilates #plussizefitness #pilateschair hair

Empower Your Passion for Pilates! 🌟

My Teacher Training Dates are now live on my site, and I'm thrilled to announce that DE+I Applications are open for Pilates Mat! 🎉

For those within 60-100 miles of the Iowa City, IA area, I've partnered with Rivercity Pilates to offer in-studio sessions and mentorship options. And, I haven't forgotten about my global friends - virtual options are still available! 🌎

Check out the details, share with your community, and let me know if you have any questions. I'm working on getting purchase links ready, but I wanted to spread the word about this incredible opportunity.

Remember, anyone can become a Pilates teacher - we believe in YOU and your potential to make a difference! 💪 https://www.sizediversepilates.com/teacher-training

ONE MORE WEEK!!!

I put so many great tips and tricks into the Star workouts. If you know what STAR is - don’t freak out - you’ll be able to do these classes, I PROMISE!!

40 days for $40 [includes ALL equipment classes]

OPC.me/RACHEL

#pilates #lowimpactworkout #fitness #plussizepilates #plussizefitness #accessiblepilates

Where are you lifting from?
What shape are you aiming for in your spine?

Both questions change the exercise.

#pilates #lowimpactworkout #fitness #plussizepilates #plussizefitness #fatpilates #fatandhappy

New workout dropped on OPC today!!!

40 days for $40 using my link: OPC.Me/RACHEL

There’s nothing “little” about the exercise Star, am I right? LOL!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - this week’s workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

There aren’t many exercises in the Pilates method where the side body is the main attraction. I find this very interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - each of these need to call on our side body muscles to help us do the exercises.

Let’s focus on side body work all week to help us prepare for Star (or any kind of side plank you’d like to try)! And maybe, just maybe, we forget about the stigma STAR may or may not have? :)
�
�Props: �Theraband, Barrel

As in “I was toast” by the time I got to the Single Leg Kick. But I made it through and it was a great reminder in breath and control.

[Sunday sessions]

I might have still been feeling it tonight at Taekwondo….

#pilates #lowimpactworkout #plussizepilates #plussizefitness #fitness

Do you prefer tall spine Double Leg Stretch or in flexion?

#pilates #lowimpactworkout #functionalpilates #plussizepilates #plussizefitness #fatpilates #fitness

Another sneak peek of the newest freebie workout on my YouTube channel.

I put this side bend in with a particular client in mind!

Go to my YT to find this 30 minute workout!

#pilates #lowimpactworkout #functionalpilates #fitness #plussizepilates #plussizefitness

Pilates is FULL BODY work.

And it can be a sneaky SOB.

From toes to the tips of my ‘Shave’ fingers…

If you know, you know.

#pilates #lowimpactworkout #functionalpilates #fitness #plussizepilates #accessiblepilates #fatpilates #plussizefitness

It’s no secret that I really ONLY like doing the core burning variation with a small ball under my hips, instead of actual Overhead.

But this variation totally works in my body and here’s what it is :
- A 2 inch balance pad is underneath my low back and hips (it’s soft and I love it)
- I’ve added an extra half spring to the straps

With this combination, it puts my hips at a higher angle to make it easier to lift my butt, and then with the extra springs, it gives me an extra connection in my upper back and chest to support my hip lift .

I also removed the jackknife “candlestick”, but after doing this a few times, I realized it’s doable so maybe next time I will add it back in.

Or maybe I won’t.

It’s my choice.

#pilates #lowimpactworkout #functionalpilates #fitness #plussizepilates #accessiblepilates

Decided to workout and recorded it to share!

Link in my stories!

30 min Tower Slow Flow
https://youtu.be/hwkcZ-IMHT0

♥️ ♥️
#plussizepilates #sizediversepilates #sizeinclusivepilates #pilates #plussizefitness #fatpilates #functionalpilates #accessiblepilates #fitness #lowimpactworkout

Bigger bodies don’t need to be fixed.

They can connect to the exercises and apparatus even if they don’t “look Instagram-worthy”.

If you are interested in learning more about how to practice the Pilates Method in a bigger body or if you want to understand how to teach bigger bodies (all bodies) - I teach an inclusive and body diverse program. And I’m gearing up for 2026!

I am SITA certified (Size Inclusive Training Academy) AND I LIVE IN A BIGGER BODY. I have always been in a bigger body while practicing Pilates.

I teach people how the body moves and the shapes the body makes, then we apply that to each classical exercise with and without props.

You’ll learn how to SUPPORT and CHALLENGE your own body, plus you’ll learn how to help others do the same.

We spend 6-8 hours alone understanding how all body types move and how to support and challenge an exercise BEFORE you learn the Pilates Mat Exercises. It’s crucial because you can take that knowledge and apply it to ANY PILATES EXERCISE (and even other movement practices).

—————
You don’t need to be fixed, you don’t need to make yourself smaller…you need to be educated on your body and the intent behind EACH exercise. And you need the encouragement, support, and confidence to be yourself AND do Pilates.

2026 Dates COMING SOON!!!!

It feels so good!!!

#pilates #lowimpactworkout #functionalpilates #fitness #plussizepilates #pilatesswan

Woke up.
Taught.
Worked out with Yasmin via @opc.pilates

Now COFFEE.

I love the fact that OPC has two teachers available per week so you can choose the theme that fits your mood the best!

Last week’s workout was Open your Heart, and it sounded like something I needed.

Thanks @purapilates_yasmin!!!
#pilates #lowimpactmovement #functionalfitnesstraining

I forgot to share… We did it! Brown Belt buddies!!

Remember the intent behind every exercise.

Try hard things no matter your body shape.

Pilates isn’t about looking “cool” while you’re working out.

Pilates is meant to challenge you every single day you practice.

Throw away any preconceived notions you might have about having a BELLY and doing Pilates.

Pilates is meant for ALL body types.

It DOES NOT have to “LOOK” a certain way.

Teachers should understand the intent of the exercise and stop focusing on what it looks like.

Exercises will NOT look the same on every body.

Exercises SHOULD NOT look the same one every body.

Because every person has a different lived experience.

Please do not limit yourself or your practice based on what you see on social media (or maybe even based on what a teacher has said to you).

TRY.

Because you fail 100% of the time you don’t try.

Be messy. Be human.

#pilates #lowimpactworkout #functionalpilates #fitness #plussizepilates #plussizefitness #contrology

So smooth…

These are the heavier Contrology leg springs and a must for training.

#pilates #lowimpactworkout #functionalpilates #fitness #accessiblepilates

Sometimes you film a class and there are things you have to cut because you went a little too long!!!

Don’t worry, there’s plenty of asymmetrical work in a class that will show up in October for OPC!

If you like this, then you’ll end up loving this monthly class. COMING SOON!

In the meantime, give this a try and let me know what you think!

#pilates #lowimpactworkout #functionalpilates #plussizepilates #fitness #fatpilates #accessiblepilates

Give it a try!

I liked the openness it created. I did it in extension, as well, but I think I liked the plank a little more.

#pilates #lowimpactworkout #functionalpilates #plussizepilates #fitness

Looking forward to practicing with these Sai!!

The OPC Monthly themes are out!

We are a little more than halfway through the year. It’s time to check in with yourself!
Pilates is all about uniform development; equalling out both sides of the body by building strength and creating flexibility. It’s why we love this practice so much!
It also helps us with stability and balance, physically and mentally, so let’s make this month about you! Focus on yourself all month long and check in with yourself, and your body, during each workout.

We’ll be giving you some great variations to help you explore the asymmetrical aspects of different exercises. And, of course, we’ll give you some tips on how to balance it all out!

OPC.me/RACHEL

#pilates #lowimpactworkout #inclusivefitness #sizeinclusive #pilatesmethod

My favorite Side Bend variation is with the Circle Band (aka Hip Band aka Booty Band) and keeping my bottom leg down and bent.

The Band creates resistance as you go into the Side Bend, which might help you find connections.

Keeping the leg down creates stability, which might help you from putting extra pressure on your shoulder. As you lift the hips, the bottom leg will rotate.

Lining yourself up, though, is key. For this variation or any other.

Line up the heel of your foot with your hip bone and then both of those need to line up with the heel of your hand.

When you do, you might notice that your side bending becomes a little straighter and maybe a little easier (and hopefully more connected).

It doesn’t matter how much of your body is behind you (meaning the line up works for those who have abundance in their back side). It also works, no matter how long or short your legs are.

Lift those hips up proudly and with power!!!

Last, your arm is your kickstand. By engaging the muscles around your shoulder blade it can help you keep that kickstand solid!

I love a nice solid Side Bend!! Do you?

To all my bigger #pilates baddies…I see you!

If you have trouble with Short Spine you are not alone, but it’s NOT a YOU thing.

First off, my beautiful bigger baddies, not all reformers are created equal. I’m not talking classical vs not, either.

I’m talking about strap length, where the straps are coming from (above or below the frame), the types of springs you have access to, how many springs are you using and what are the weights of each, are you geared in or out - this ALL makes a difference in how you should be taught to do Short Spine.

Literally, even the same model from the same company can have slight variations (there’s a plus/minus spec on every piece that goes into one piece of equipment).

I wrote an article on this specific exercise and mentioned all these things. But, we forget, don’t we. We’d rather think it’s an US problem.

I like to think that it’s definitely NOT an US thing. We just need more information and teachers who understand the equipment and how to teach BIGGER BODIES!!

I will say that some exercises take years to do and that’s fucking fine, in my opinion, because we have our whole lives to do Pilates. Right?!

I want to mention that you’ve gotta use your BUTT! Legs and butt, actually. It’s not all abs, friends. You can have a whole lot going on in your middle and still be able to do Short Spine.

Here are 2 of my favorite Short Spine building blocks:

1 - Small ball BARELY hanging on between the heels. Better if you let a little air out. This helps you find a connection from your heels up. Use your legs and your butt!

2 - Push Through Bar - NO spring. It’s a sneaky devil, but it typically makes the choreography easier to learn. It can make hip lifting more accessible. And you can typically take your time with it since it isn’t spring loaded.

So, what do you think? Because I think you can find a hundred ways to do the intent behind Short Spine, without ever doing Short Spine.

My legs, ankles, and feet were so swollen when I got back from tournament and vacation.

2 days of tournament + walking
11.5 MILES of walking at Disneyland
Then
Sitting on planes for 6+ hours

I spent my first #pilates session back doing all things FEET UP!!

OOV with feet up
Leg Springs with Feet up
And this…

My legs and feet were cramping up something fierce, but we must persist.

The best things we can do is to keep moving in some way. I love the way Pilates has so many options and variations to help us heal or just get back to normal.

If you missed my last post, I’m sharing my power breaking from last week’s 2025 Kukkiwon World Taekwondo Hanmadang in Anaheim, CA.

A few people wanted to see the videos of me breaking.

Very thankful for my coaches and team!! It was an amazing experience for me and my kiddo (who also got 2 Golds).

A few people wanted to see some footage of my GOLD medal wins at the 2025 Kukkiwon World Taekwondo Hanmadang last week in Anaheim, CA.

This is Power Knife Hand.

You only have ~2.5 inches or so of the side of your hand you can use to break the boards or you’ll be disqualified.
If you don’t hit it right, it can hurt - a lot. And maybe break something.
When you hit it right, it’s like butter.

It felt like BUTTER! I really surprised myself.

Very proud of myself. I was out there surrounded by black belts, but have had some great technique training from my Grandmaster. This is the first time I tried knife hand - I prefer hammer fist :)

I will say it, again (and multiple times), #pilates helped make all of this possible. I have a strong core. I understand where my body is in space. I know how to breathe to make the most out of my movements.

I LOVE pairing my Pilates passion with Taekwondo. It’s been an amazing experience over the last year.

#taekwondo #functionalpilates #plussizepilates #martialartsstudent

I ended up with gold in all three of my events at the World Games in Anaheim!

I got a great poomsae score, broke all 4 of my boards for Power Breaking Side Kick, and broke both boards for Power Breaking Knife Hand (my first actual time doing that break).

Long day of competing and rooting for the team.

Grateful for an awesome coach Grandmaster @lonniematthews11 and the best teammates!

I gave the Chair version to my Saturday clients last weekend and they were like “what the fresh hell is this?”

They aren’t wrong, are they? HAHAHA!!

I do love it, though!

What an amazing way to spend a Tuesday?!

Pilates with my mentor, then taekwondo with my other mentor.

And I get kid time in the car to TKD and back.

So grateful for the memories and opportunities!

We’ve been working hard!

One week until we head off to the World Games to compete with GrandMaster Ms Lonnie Matthews and the rest of the Mireu Martial Arts team @lonniematthews11

Noting this picture was taken at the end of a practice when it was in the 90s in an in-air conditioned space 😜🥵

It’s been a while since I’ve posted and since I’ve done this particular exercise, which has always been one of the hardest exercises for me.

Reminder : it doesn’t matter what it looks like when you do Pilates or any other movement practice.

Movement is so good for everybody for so many different reasons. So go ahead and move your body the way you want…

No matter your size.
No matter your age.
No matter your ability.
No matter what.

Don’t let anyone dictate what you should be doing or how you should be doing it.

You get to decide.

It’s going to be so good!

Join me Thursdays at 4p CST for #pilates mat flow.
30 minutes go by quick!!

With @rivercitypilates

This week I’m featuring the sensory sticks from @naboso_technology

My next monthly class starts on May 1 and it’s all about building into exercises using the Chair!

Here’s what I love about this theme: I’m slowly building you into a specific exercise…BUT you don’t have to do that exercise. You can do anything you already did and it’s the same muscles and work!

If you’re ever wondering what exercise you should sub in, this is the class for you. You’ll be able to see and try the exercises in all different ways.

Want to try OPC for 40 days? It’s only $40
Using url

OPC.me/RACHEL

Don’t forget that my LIVE Reformer class is this Friday! Come hang out with me!

I make my appearance on the @be_it_pod with some of the loveliest humans @opc.pilates.

It was fun getting together and chatting about our experiences and we could have kept chatting for hours!

Find the podcast is ALL the places tomorrow when our episode drops!!
#beitbeforeyouseeit #beyourself #beyou #pilates

Chair is an amazing apparatus to work on balance whenever and wherever you can.

I have my chair on a mat, so it wouldn’t slide while I tried to pick my leg up and put it in place for a figure 4 stretch.

Oohweeee - tricky, but satisfying.

When Short Spine feels fine…we frog it out!

Check this out!

A Swimming variation that helps you build flexibility and strength for both Swimming and SWAN DIVE.
Do you see it??

Great options for Mat and Reformer - and only one more week to go for One Hit Wonder!!

@balanced_body @contrology.bb

Colorful life. Full life.

Spring Training!!

Finally, a workout that works for YOU.

This Spring, train differently with OPC, with a program you’ll easily stick with. Come and join our amazing teachers and the BEST community for 7 days of Online Pilates - April 27–May 3—and start feeling stronger, more confident, and more at home in your body.

And who knows… you might just fall in love with it and stick around 💕

This is a 100% virtual event—so show up in PJs, messy buns, with kids, pets and all your beautiful chaos. No makeup required and no Pilates Police or Bootcamp vibes. Just real movement. Real support. Real you.

We’ll help you:
✓ Trust yourself
✓ Feel confident showing up (even if you don’t “feel ready”)
✓ Find joy in power and movement
✓ Build strength in a safe, non-judgmental way

GUIDED BY CERTIFIED PILATES TEACHERS WHO ACTUALLY SEE YOU. SURROUNDED BY A COMMUNITY THAT SUPPORTS YOU

Mat-Only $28 or All Equipment $38.
✓ Daily 30-minute Pilates classes (April 27-May 3)
✓ Q&A for real-time form tips
✓ Mat-Only or All-Equipment options
✓ Replays available until May 10
✓ OPC members join FREE!

The hardest part is showing up. After that, we’ve got you.

Use my affiliate to come play!
OPC.me/RACHEL

I've done a version of this class EVERY year I've been with OPC. It's a way for you to try one of each of the exercises in the mat and reformer order.

It helps you get through the order, it helps you LEARN the order, and it allows you to give each exercise a try and just MOVE ON. No judgement.

Last year I started teaching every MAT class for OPC using a roll out Pilates mat. Nothing fancy. We use props to find connections and make the mat work more accessible.

I hope you'll join me this week and try some of the variations I've put into the workout to help you build strength and flexibility. I like focusing on the INTENTION of the exercise, so you'll see that throughout the workouts.

That’s okay. This one is so much work!
3 was good enough for me today.

I highly recommend not doing a leg series and Airplane and some other flying stuff before doing this one 😂

I always forget about this one because it’s an archival one, but I really love it! It’s all about control…and maybe not getting too cocky as you go along.

Have you tried this one? If so, do you love it???!!!

♥️ ♥️
#plussizepilates #sizediversepilates #sizeinclusivepilates #pilates #plussizefitness #fatpilates #functionalpilates #accessiblepilates #fitness #lowimpactworkout #sizediversepilatesteachertrainingprogram #pilatesreformer #pilatesmat #pilateschair #pilatescadillac

Virtual Pilates with OPC (40 days for $40 using opc.me/RACHEL)
@contrology.bb

I adjusted my side wheels and greased it up and it’s ready to go!

It took me a bit to find my connections to my new piece, but this first Short Spine was indeed DIVINE!

♥️ ♥️
#plussizepilates #sizediversepilates #sizeinclusivepilates #pilates #plussizefitness #fatpilates #functionalpilates #accessiblepilates #fitness #lowimpactworkout #sizediversepilatesteachertrainingprogram #pilatesreformer #pilatesmat #pilateschair #pilatescadillac

Virtual OPC (40 days for $40 using opc.me/RACHEL)
@contrology.bb

Bring the floor UP!

Use your high mat, a chair, a countertop (whatever won’t slide away from you) to bring the floor up to where you need it for Push Up!

#marchmatness2025 @marchmatness

Day 31

@contrology.bb (Reformer / Tower in Admiral Blue)
@expanseactive (leggings)
@opc.pilates (40 days for $40 using opc.me/RACHEL)
@rivercitypilates (in person options in Iowa)
@for_theloveofmovement

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Size Diverse Pilates

Pilates Blog

Neurodivergence & Martial Arts

Size Diverse Pilates Prop List

Pilates Myth Busting: The Roll Up

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