Stack your habits - how to sneak Pilates into your day!

What if I told you that adding more movement to your day doesn’t have to mean blocking out an hour, rolling out your mat, or changing into workout gear?

It can be as simple as… boiling the kettle.

Welcome to habit stacking - one of the most effective ways to build consistency without the overwhelm and create a Pilates daily habit.

What is habit stacking?

It’s the simple idea of pairing a new habit (like movement) with an existing one (like brushing your teeth or boiling the kettle). It’s a small shift, but it works — because you’re not trying to find more time. You’re just using the time you already have a little differently.

Why habit stacking works for movement:

Most of us spend our days in repetitive positions — standing still, sitting for hours, rounding forward and we wonder why our bodies feel stiff or tired.

You don’t need a long workout to feel better.

You just need small, intentional moments of movement, repeated often.

Here’s how to start - no fancy equipment or change of clothes needed.

Unloading the dishwasher?

Add these 3 Pilates-inspired stretches before or after you unload your dishwasher.

1. Standing Downward Dog Place your hands on the counter or top dishwasher rack. Step your feet back and hinge at your hips. Let your chest melt down and feel the length through your spine and backs of the legs. A perfect posture reset after sitting or bending.

2. Side Bend Stretch Reach one arm up and over while softening through the ribs and grounding through both feet. Switch sides. Great for opening the side body and unwinding tension.

3. Roll Downs Start standing tall. Tuck your chin and slowly roll down through the spine. Let your head and arms hang. Take a breath. Then gently roll back up. Mobilises the spine and helps you reconnect with your breath.

Boiling the kettle?

Use that 2–3 minutes to:

• Do some double or single leg calf raises

• Try hip circles or a few standing leg swings to free up stiff joints.

• Practice deep belly breathing with a hand on your heart and your belly.

On a work call or watching TV?

Don’t just sit there — stack in a little strength or stretch:

• Try wall sits during Zoom meetings or phone calls - slide down the wall and hold for 30 seconds at a time. Great for building leg strength and focus.
  

• When you are watching TV, sit on the floor instead of the sofa and do spinal twists, hamstring stretches, or glute stretches.
  

• Roll out your mat and hold a gentle bridge or supine twist while catching up on your show!
  

The key takeaway?

It’s not about doing more. It’s about weaving movement into the moments that already exist. Movement doesn’t have to be separate from life. It can be life - just more conscious, more nourishing, and more aligned with how you want to feel.

Let your day be your playground. Your kitchen can be your studio. And your habits can become your biggest allies in feeling stronger, lighter, and more present - without adding to your already full plate.