I swapped my usual core workout for this 25-minute Pilates session — here's what happened
This 25-minute workout from Pilates instructor Nicole McPherson, who goes by Move With Nicole on YouTube, is the perfect example of this.
It's a Pilates session where your core stays constantly engaged for long periods as you move through slow sets of exercises that will not only sculpt your abs and obliques but also build deep strength in your stabilizer muscles.
As a runner, I'm always looking for sessions like this to help me maintain my form deep into longer training runs and races, but everyone can benefit from improving their core strength and the only equipment you need for this workout is one of the best yoga mats.
The workout moves through a series of exercises to target the upper and lower abs, along with your obliques and deep core muscles.
Nicole does the workout with you and provides advice on breathing as well, so make sure you can see and hear the video during the session.
I gave it a go myself this week, swapping out my usual core routine for this slow and controlled session to see how it felt. Here are my main takeaways.
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I often go into workouts with the attitude that I just want to get through it, and end up rushing at times. With core workouts, that means I quickly exhaust my abs in particular and have to take breaks.
I'm still getting a good workout done, but actually controlling my movements and maintaining a slow pace through the long sets in this session seemed tougher and also more effective.
It maximized the time under tension for my core and pushed me to really engage the right muscles with each exercise. Don't be afraid to reduce your speed and let the deep burn come slowly.
Nicole advises on how to breathe throughout each movement in the workout, and it's important to heed that advice, because I found it a lot easier to push through the harder sections when I was breathing correctly.
It also helps you move at the right pace, moving slowly while you take long inhales and exhales, and lets you get deeper into stretches as well.
I don't think this is a particularly beginner-friendly workout, because some moves require a fair amount of strength even to just get through a couple of moves, and there aren't really many modifications available for most exercises.
If you're new to Pilates-style workouts, try this six-minute core session instead, or focus on building up your core strength in general before trying Nicole's workout.
That goes for me too — I'd want to be a bit stronger before I did it again, as there were points where I had to rest for stretches during sets because I wasn't strong enough to maintain the movements.
Along with the challenge to your core strength and endurance, this workout also requires some flexibility in your hips and legs I do not possess, which made some moves even harder.
I already like doing a lot of yoga for runners, but clearly need to work on this more to get into a seated bend position or fully extend my leg above me when lying down.
Pilates can be an intense workout that gets your heart rate up to burn calories, but that's not the case with this workout because of the slow pace you're moving at.
I burned 52 calories in 25 minutes according to my Garmin Venu X1. It's a very effective workout for building strength, but if you're looking to burn calories, a faster training session like these HIIT workouts for beginners would be better.
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Tom's Guide
13 hours ago
- Tom's Guide
No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
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Newsweek
2 days ago
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Alzheimer's: Scientists Reveal Diet That May Stave Off Disease
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Woman looking in fridge thinking about what to eat. shurkin_son/Getty Images "This cohort study of autopsied participants found that MIND diet adherence during follow-up was associated with a lower likelihood of HS, HS with LATE-NC [the most recently identified form of dementia, noted for its similarity to Alzheimer's disease] and hippocampal neuronal loss [damage to neurons in the part of the brain crucial for memory]," the researchers wrote in the study. "The association of diet with dementia was partially mediated by its association with HS. These findings suggest that the MIND diet may reduce adverse brain health outcomes." HS is a common marker of aging characterized by severe neuronal loss and injury in memory-associated regions in the hippocampus. 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This study investigated the association using postmortem brain tissue from a community-based sample of older adults and further investigated whether the association of the MIND diet with dementia diagnosis close to the time of death was mediated by HS. "Overall, this study supports that among older adults, adhering to a healthy dietary pattern, such as the MIND diet, is associated with reduced likelihood of hippocampal degeneration of aging, as indicated by HS, HS with LATE-NC and hippocampal neuronal loss," the researchers explained. "Our findings also support that the association of the MIND diet with hippocampal health may partially explain the association of a healthy diet with reduced dementia risk. "Further studies should investigate potential neurobiological mechanisms explaining these links, including neuroinflammation and brain oxidative stress, proposed mechanisms for the association of diet with dementia." Do you have a health story to share with Newsweek? Do you have a question about Alzheimer's? Let us know via health@ Reference Agarwal, P., Agrawal, S., Wagner, M., Cherian, L. J., Aggarwal, N. T., James, B. D., Holland, T. M., Bennett, D. A., Barnes, L. L., Leurgans, S. E., & Schneider, J. A. (2025). MIND diet and hippocampal sclerosis among community-based older adults. JAMA Network Open, 8(8). Wilson, R. S., Yang, J., Yu, L., Leurgans, S. E., Capuano, A. W., Schneider, J. A., Bennett, D. A., & Boyle, P. A. (2019). Postmortem neurodegenerative markers and trajectories of decline in cognitive systems. Neurology, 92(8), e831–e840.
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That said, research by Sainsbury's from January 2021 revealed that just 28% of households were sharing the same meal in the evening and 55% stated they struggled to sit down together for family meals. The impact of late-night eating According to Belsham, eating a large meal late at night can interrupt our circadian rhythm – the body's natural internal clock which regulates sleep, hormone production, and metabolism. "Digestion increases metabolic activity, raising body temperature and diverting blood flow to the gut when the body is preparing for rest. This misalignment can impair sleep onset and quality," she explains. Moreover, late-night eating is linked to impaired glucose metabolism. "Studies show that consuming high-calorie meals closer to bedtime can reduce insulin sensitivity, leading to higher blood sugar levels overnight, which over time may increase risk for metabolic conditions such as type 2 diabetes." But then, when we look to our Mediterranean counterparts, who generally eat far later than we do, they are the picture of health – with one study from Harvard suggesting they live longer, have better brain and heart health and have reduced risk of cancers. In fact, the Mediterranean diet and lifestyle is something many of us Brits try to emulate, owing to its many benefits. On this topic, Belsham notes: "Despite later dinner times, Mediterranean populations often exhibit excellent metabolic health and lower rates of chronic disease. This seeming paradox can be explained by meal composition and lifestyle. Mediterranean dinners emphasise nutrient-rich foods like vegetables, legumes, whole grains, lean proteins, and healthy fats, foods that produce a more gradual rise in blood sugar and are easier to digest. "Additionally, portion sizes tend to be moderate, and meals are typically social and relaxed events, which may reduce stress-related digestive issues and improve nutrient absorption. The physical activity common in these cultures also helps regulate metabolism and supports cardiovascular health," she adds. The best (and worst) times to eat your dinner As Belsham says, individual factors such as your lifestyle, digestive health, and sleep patterns will influence the optimal timing of your heaviest meal. "If you experience acid reflux, poor sleep, or discomfort after late dinners, it's worth experimenting with eating earlier (ideally finishing at least two to three hours before bedtime)," she recommends. On the other hand, if you routinely eat later without any negative symptoms and maintain good sleep and energy levels, your current routine may be well suited to your biology, per the expert. Practical recommendations Aim to complete your largest meal two to three hours before you go to bed to allow digestion to progress before sleep. Prioritise balanced meals rich in fibre, healthy fats, and lean proteins to stabilise blood sugar and reduce digestive strain. If you prefer later dinners, keep portions moderate and avoid overly fatty or spicy foods that can interfere with rest. Monitor your body's responses and adjust timing accordingly for optimal wellbeing. Ultimately, Belsham says, while there is no universal "perfect" dinner time, understanding how meal timing interacts with your circadian biology and lifestyle can help you make informed choices that support digestion, sleep, and long-term health. Read more about health and nutrition What you need to know about Japanese walking and how to do it every day (Yahoo Life UK, 4-min read) How to BBQ – and not poison your guests (Yahoo Life UK, 7-min read) Why you shouldn't drink iced coffee on a hot day (Yahoo Life UK, 3-min read)
