How to Take up More Space in 2026

Stepping into your own and taking up space is a powerful intention, especially for women who are very often taught to shrink themselves—physically, emotionally and energetically. Taking up space doesn’t mean stretching out over three seats on the subway or raising your voice at the waiter when your chicken cacciatore arrives lukewarm; it means standing tall in your body, trusting your strength and allowing yourself to be fully present without apology. It’s about owning your posture, your breath and your presence and recognizing that you deserve to move through this world as yourself. When women feel grounded in their bodies and connected to their strength, they naturally expand—showing up with clarity and a quiet power that doesn’t need permission. While many New Year’s conversations revolve around weight loss—physically shrinking—we think this year it would be powerful to consider setting an intention that allows us to take up more space in the world.

What does taking up more space in the world have to do with Pilates? Great question. At The Pilates Room NYC, we see it every day. Clients leave our studio standing taller and trusting themselves more. Pilates isn’t about developing a new, fine-tuned body, it’s about reconnecting with the strength that you already have (you were wearing the ruby slippers all along!). We believe there’s a link between your physical self and your confidence—when you devote time and energy to something that supports your physical body, you’re also expanding your self awareness, which gives you the confidence to move through the world in a different way. 

One of the first things people notice when they begin Pilates is how aware they become of their bodies. Pilates teaches you how to move with intention—how your spine articulates, how your breath supports your movement and how small adjustments can create big changes. This awareness builds confidence: when you understand your body, you trust it more. Instead of pushing through discomfort or ignoring signals, Pilates encourages you to listen. You learn where you’re strong, where you’re tight and how to move safely and effectively. That sense of understanding replaces fear with curiosity and confidence grows from there.

Pilates builds deep, functional strength, especially in the core, hips, glutes and back. Not so you can beastmode your way through exercises, but rather, so you can practice control, precision and balance. There’s something incredibly confidence-boosting about feeling strong without feeling rigid. As you progress, movements that once felt challenging become smooth and controlled. You realize you can support your own body and maintain stability. That physical capability translates directly into mental confidence—the quiet realization that you can take on challenges and, over time, achieve your goals.

Posture is another powerful way Pilates builds confidence. Strengthening the muscles that support the spine and shoulders allows the body to naturally align itself. Over time, many clients notice they’re no longer slouching at their desks or collapsing into their lower backs. They stand taller without forcing it. Their shoulders soften. Their movements feel more open. With that physical shift comes a change in presence. When you carry yourself with ease and alignment, you naturally feel more confident walking into a room, sitting in a meeting or navigating through the busy streets of Manhattan.

Pilates also builds confidence through consistency rather than perfection. The practice encourages patience and progress over time, honoring the fact that every day in your body feels different. Some sessions feel so strong and energizing, and you feel like you could roll right into another session, while others feel challenging or subtle, and you leave feeling like you’ve run a marathon. Both are valuable. Showing up regularly builds trust in yourself and your ability to care for your body in a sustainable way. Especially in January, when extreme resolutions often lead to burnout, Pilates offers an approach that feels supportive and realistic. Confidence grows when movement becomes something you return to with curiosity and consistency instead of pressure.

Breath plays a central role in Pilates, and learning how to breathe through movement is a powerful tool both inside and outside the studio. Each exercise is supported by intentional breathing that helps stabilize the body and calm the nervous system. As you learn to breathe through challenges, you realize you don’t need to tense up or rush when things feel difficult. You can stay grounded and in control. Many clients find themselves using these breathing techniques in everyday life—before a big presentation, during a stressful conversation with a family member or simply living life at the wild pace we’ve all become accustomed to. Knowing how to regulate your breath builds a sense of calm confidence that carries into everything you do.

Another reason Pilates is so empowering is that it honors individuality. No two bodies move the same way, and the practice allows for modifications, progressions and personalized guidance. This creates an environment where comparison fades away. You’re not trying to keep up with anyone else in the room or fit into a specific idea of perfection. You’re focused on your own movement, your own strength and your own progress. In a city that encourages constant comparison, Pilates offers a refreshing space to reconnect with yourself.

While Pilates is a physical practice, its impact extends far beyond the body. Clients often share that they feel more grounded, more capable and more connected to themselves after just a few sessions. There’s a quiet confidence that comes from knowing your body can support you in everyday life, whether that means lifting a gorgeous piece of furniture that you find on the street, sitting comfortably at your desk or feeling at home in your own skin.

Ultimately, taking up more space isn’t about becoming someone new—it’s about remembering who you already are. Pilates offers a way to reconnect with your body, build trust in your strength and move through the world with greater ease and self-assurance. As you step into 2026, we invite you to consider an intention rooted in expansion rather than restriction: to stand taller, breathe deeper and allow yourself to be fully present in your body and your life.