Pilates foot towel curls, is a type of exercise commonly used in Pilates and physical therapy settings to strengthen the muscles of the feet and improve overall foot function. This exercise is particularly beneficial for anyone who wants to strengthen the foot and improve balance. Here’s how you can perform Pilates foot towel curls:


Equipment Needed:

  • A small hand towel or tea towel
  • A flat, comfortable surface to perform the exercise like a tile floor



Preparation: Start by sitting on a chair with your legs bent. Hip in line with knee and knee inline with ankle.
Placing the Towel: Place the towel flat on the floor in front of your feet.

Foot Placement: Position your feet on the towel so that your toes are at the edge of the towel and your heels are on the floor.

  1. Curling action: While keeping your heels on the ground, press your toes to the sky then grab the towel. This action should create a bunching or wrinkling of the towel under your feet.
  2. Towel Curl: With your toes pressed into the towel, begin to scrunch the towel toward your heels by curling your toes. Imagine that you’re using your toes to grip and pull the towel toward the arches of your feet.
  3. Reverse: Continue curling the towel until it’s completely bunched up under your feet. Hold this curled position for a moment to engage the muscles of your feet. Then, gradually reverse the curl by reaching your toes forward and allow the towel to straighten out again.

Repeat: Perform the towel curl exercise for a set number of repetitions, usually around 5-10 repetitions to start. You can gradually increase the number of repetitions as your foot strength improves.


Pilates Tips:

  • Focus on using your toe muscles to shorten and curl the towel. Sit up tall without slouching.
  • Keep your heels on the ground throughout the exercise to encourage the muscles of your arch to work.
  • Work your breath with each movement.



Pilates foot towel curls offer several benefits, including:

  • Strengthening the muscles of the feet. Think of the small ones.
  • Enhancing toe flexibility and mobility.
  • Improving overall foot strength and function.
  • Increasing foot alignment
  • Improve balance up the chain to the hips


It’s important to note that like any exercise, proper form is crucial to injury. If you’re new to this exercise or have any foot issues, it’s recommended to consult your doctor before adding this to your routine.

If you have any other questions, please reach out. Our goal as your Denver Pilates Teacher is to make you feel comfortable and encourage you with your Pilates practice. We hope to see you in the studio soon.