Pilates for Hobbies: Improve Your Golf Swing, Gardening Stamina & More!
- Jo Everill-Taylor
- Jul 20
- 4 min read
Summer is the perfect time to get outside and do more of what you love—whether that’s hitting the golf course, digging in the garden, paddleboarding on a sunny lake, or hiking your favourite trail. But if your body isn’t quite keeping up with your hobbies, you’re not alone.
That’s where Pilates comes in. This smart, low-impact form of exercise is designed to build functional strength, flexibility, and control—so you can move better, feel stronger, and enjoy your favourite activities without the aches and niggles.
In this article, we’ll explore how Pilates supports common hobbies—and suggest specific exercises to try for each one.
⛳️ Golf: Improve Your Rotation, Posture & Power
A good golf swing is about more than just strength—it's a finely tuned combination of mobility, control, and timing. According to a 2021 review in the International Journal of Golf Science, thoracic spine mobility, pelvic control, and core strength are key components for reducing injury risk and improving swing efficiency.
Common issues for golfers:
Lower back pain
Limited spinal rotation
Poor balance through the swing
How Pilates helps:Pilates exercises target spinal mobility, hip dissociation (moving the hips independently of the spine), and deep core engagement—all essential for a smooth, controlled swing.
✅ Try This: Spine Twist
A seated Pilates classic that improves thoracic rotation and reinforces upright posture.
Sit tall with legs extended, arms out to the side.
Inhale to prepare, exhale to twist the spine to the right (keep hips grounded), inhale back to centre.
Repeat 5–8 times each side.
🌿 Gardening: Build Strength & Prevent Aches
Gardening might look gentle, but it’s often a full-body workout. Hours spent bending, lifting, digging, or weeding can challenge your knees, hips, and lower back—especially if you’re working in awkward positions.
A 2022 study published in Work: A Journal of Prevention, Assessment & Rehabilitation highlighted the ergonomic risks in gardening and noted that targeted exercise—particularly core strengthening and flexibility training—can reduce musculoskeletal discomfort.
Common issues for gardeners:
Lower back fatigue
Knee or hip strain
Tight hamstrings or shoulders
How Pilates helps:Pilates strengthens your deep core muscles, improves hip mobility, and helps you move with better alignment—making gardening easier and safer.
✅ Try This: Single Leg Stretch
This gentle core exercise strengthens the abdominals while keeping the spine supported—perfect for preventing lower back strain.
Lie on your back, knees bent to tabletop, hands on shins.
Inhale to prepare, exhale to extend one leg long, switch legs like a scissor motion.
Keep your head and shoulders lifted if possible, or keep them down for more support.
Do 8–10 reps per side.
🏄 Paddleboarding: Boost Your Balance & Core Control
Stand-up paddleboarding is all about stability, balance, and endurance—and all three come from your core and stabilising muscles. Many new paddleboarders find that their legs shake or their arms tire quickly, which is usually a sign that deeper muscles aren’t fully engaged.
Pilates, especially mat-based core and balance work, offers fantastic cross-training for board sports. A 2020 study in The Journal of Sports Science & Medicine showed that Pilates training significantly improved balance and trunk endurance in recreational athletes.
Common issues for paddleboarders:
Wobbly balance
Tight shoulders and wrists
Core fatigue
How Pilates helps:Pilates develops deep abdominal strength, shoulder stability, and breath control—helping you stay steady and strong on the board.
✅ Try This: Swimming Prep
A great move for back body strength and shoulder control—essential for paddling with power and protecting your joints.
Lie face down with arms extended forward.
Engage the core and glutes, then lift opposite arm and leg (e.g., right arm, left leg), lower, then switch.
Keep it slow and smooth—no flinging!
Do 8–10 reps per side.
🚶♀️Walking, Hiking, and More: Endurance, Joint Mobility & Stability
Whether you’re out for a coastal walk or planning a summer hiking trip, good movement mechanics are your best friend. Tight hips, weak glutes, or poor ankle stability can all contribute to fatigue or overuse injuries like plantar fasciitis or knee pain.
Pilates focuses on correct alignment, strengthening around the hips and pelvis, and improving ankle mobility and foot control—making every step more efficient.
Common issues for walkers & hikers:
Sore knees
Hip stiffness
Fatigue from poor gait mechanics
How Pilates helps:By strengthening your posterior chain (glutes, hamstrings, calves) and supporting hip mobility, Pilates helps you stride more easily and reduces pressure on joints.
✅ Try This: Shoulder Bridge
This Pilates staple is ideal for glute strength and pelvic control—perfect for long walks or uphill hikes.
Lie on your back, knees bent, feet hip-width apart.
Press into your heels to lift your hips up, engaging glutes.
Pause at the top, then lower slowly with control.
Repeat 8–12 times.
🌞 Why Pilates Is the Ultimate Cross-Training Tool
One of the best things about Pilates is that it works on the quality of your movement. It trains your nervous system, not just your muscles, and teaches your body to move more efficiently—no matter what activity you're doing.
And the science backs it up:
A 2023 review in Healthcare (Basel) concluded that Pilates improves flexibility, balance, muscular endurance, and functional movement patterns in adults of all ages.
It’s also been shown to reduce pain and improve performance in everything from recreational sports to daily activities.
💬 Final Thoughts: Move Better, Enjoy More
You don’t need to be an athlete to benefit from Pilates. You just need to want to move better, feel stronger, and stay injury-free while doing the things you love.
Whether it’s teeing off, digging in the veg patch, balancing on a paddleboard, or just keeping up with the grandkids—Pilates gives your body the support it needs to thrive.
Try this easy postural release to help with all your summer activities!
📆 Ready to Start?
Join our friendly Pilates classes this summer and learn how to build strength for the things you love. We offer face to face and online group sessions, beginner-friendly classes, and expert guidance to help you get the most from your time on the mat—and beyond it.
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