Anti-aging skincare and beauty routines are popular for achieving a younger-looking complexion, but when it comes to full-body rejuvenation, exercise reigns supreme. Pilates, a form of exercise known for its transformative effects, has been proven to enhance physique, balance, and overall well-being. The benefits of Pilates extend beyond aesthetics, even for those who begin later in life.
Claire Mills, a physiotherapist and Pilates expert, emphasizes the remarkable impact of consistent Pilates practice: “Joseph Pilates famously quoted – ‘in 10 sessions you will feel the difference, in 20 you will see the difference and in 30 you’ll have a whole new body.'” Research suggests even a single weekly Pilates session offers advantages, but Mills recommends two to three sessions per week for faster and more noticeable improvements in strength and flexibility.
Pilates is an accessible exercise, even for beginners. Its low-impact nature makes it ideal for older individuals, allowing them to maintain flexibility and posture without straining their joints. As we age, maintaining coordination, flexibility, and strength becomes crucial for our bone health and overall well-being.
The anti-aging benefits of Pilates extend beyond physical appearance. Mills highlights the internal rejuvenation that comes from consistent practice: “By improving and maintaining flexibility and strength, you will feel much healthier, and fitter and therefore feel (maybe even look) younger! Pilates also has the benefit of toning muscles due to the nature of the eccentric muscle work, lengthening under a load, particularly through Reformer Pilates which could give the effect of looking younger.”
For those new to Pilates, Mills suggests five specific exercises to get started:
Pilates exercises for beginners:
1.
Toe taps/scissors:
Begin in a tabletop position, with your back pressed flat on the floor and one leg raised at a 90-degree angle. Progress to a double tabletop, ensuring a neutral pelvis and spine. Alternate tapping each foot to the floor while maintaining the tabletop position. Aim for 30-60 seconds (two sets) or 12-20 reps (two sets) to challenge muscle endurance.2.
Shoulder bridge:
Lie on your back with bent knees, hip-width apart, and arms by your side. Exhale as you lift your pelvis and hips, creating a diagonal line from knee to shoulder. Extend one leg straight up, pointing the toe as you lower it and flexing it as you raise it. Repeat 12-15 reps. Mills explains, “This mobilizes and warms up your spine while activating the back line of your body – the glutes, hamstrings, and deep back muscles. It improves spinal mobility and control.”3.
Hundreds:
This abdominal exercise focuses on breathing while engaging your core. Lie flat on your mat, bend your knees towards your chest, and curl up your head, neck, and shoulders, bringing your legs to a tabletop position. Position your arms in line with your torso, palms down. Extend your legs to a 45-degree angle, heels together, and toes apart. Vigorously pulse your arms up and down, five times inhaling and five times exhaling, for a total of 100 pulses.4.
Swimming:
This exercise strengthens the deep stabilizing muscles of your spine. Mills emphasizes the importance of strength from front to back. Lie on your stomach, alternate lengthening your arms and legs, hovering off the mat while maintaining a neutral spine and core engagement. Progress to performing the exercise in a four-point kneeling position. Aim for 30-60 seconds (two sets) or 12-20 reps (two sets).5.
Curl-up/chest lift:
Proper technique is key. Lie on your back and use your abdominal muscles to slide your ribcage down towards your pelvis, rather than lifting with your head, neck, and chest. This isolates your upper abdominals while maintaining a neutral spine. Progress to performing the exercise in a double tabletop position for added lower abdominal work. Repeat for 12-15 reps.By incorporating these exercises into your weekly routine, you can experience the rejuvenating benefits of Pilates and embark on a journey to feeling younger and more vital.
