Boobs and Pilates: let’s talk about it

We’ve talked about shoulders, hips, spines and cores – but there’s one area we don’t always give enough airtime to: breasts. 

Having larger breasts can affect how we move, how we feel in our bodies, and how we approach exercise.

Let’s just say it – big boobs bring big considerations.

Posture and centre of gravity

Larger breasts can pull the upper body forward, leading to that rounded-shoulder, head-forward posture we often see (and feel). 

This shift can change the whole chain – tightening the upper back, straining the neck, and impacting breathing patterns.

They also affect our centre of gravity. 

When the weight at the front of the body increases, the rest of the body compensates – often by arching the lower back or locking the knees. 

It’s subtle, but it matters. 

This compensation can create a domino effect of tension and imbalance.

So, how can Pilates help?

The beauty of Pilates is that it’s all about awareness, control, and bringing the body back into balance. Here’s what we focus on:

• Opening the chest and strengthening the upper back – to counter that forward pull and support good alignment.
   
• Core stability – because with a shifted centre of gravity, the core needs to be switched on and supportive.
   
• Breath work –  larger breasts can restrict rib expansion, so learning to breathe fully and freely makes a real difference.
   
• Supportive adaptations – some positions just aren’t comfortable – and that’s OK. There’s always an option. Side-lying instead of prone, or using props to reduce pressure on the chest. It’s not about pushing through discomfort; it’s about working with your body, not against it.
   

A word on bras

Supportive bras aren’t just about comfort – they’re about function. 

A well-fitting sports bra can make all the difference in how you move and feel. Don’t underestimate it.

And finally…

It’s not just about making exercise bearable – it’s about making it empowering. 

If you’ve ever felt that your chest was ‘in the way’ or held you back from certain movements, know that with the right support and awareness, you can move in a way that feels strong, confident and free.

Sam ‘feeling greatful  for small boobs’