Skipped your workout class? Try this 20-minute at-home Pilates session instead to help improve core strength, posture and balance
Along with helping you feel energized, much more flexible, and perhaps work muscles you didn't even know you had, Pilates has the magical power to strengthen your entire body — and in minutes.
Just take this 20-minute routine from certified Pilates teacher and yogi Nicole McPherson as an example. Using just one of the best yoga mats to help cushion each floor-based move — which makes this session ideal for completing at home, as you won't need to be in a studio or pay for any gym fee or membership — McPherson, who runs her YouTube channel, Move With Nicole , has shared a low impact bodyweight workout that's packed full of slow and controlled moves.
Pilates has a focus on core strength and stability, so these moves are designed to engage your core, build full-body strength, and leave you feeling stronger than the minutes that came before. To get started, keep scrolling to watch the video on how to complete this workout and find out more on whether or not 20 minutes of Pilates is 'enough to notice any of the many benefits this mind-body practice can bring. You may like How to do the 20-minute bodyweight Pilates workout
ne of the brilliant things about Pilates is the fact that most classes won't require anything other than a comfy mat and your bodyweight to begin. And McPherson's workout is no different.
Of course, if you are looking to up the ante, small pieces of fit kit, like the best resistance bands or light dumbbells, can help you take your practice up a notch. But even with just your bodyweight, mat Pilates (and this particular workout from McPherson) can help you target your deep core, like your transverse abdominis, pelvic floor, and multifidus, to help increase your strength, endurance and carve out some muscle definition.
McPherson includes many of the best Pilates exercises for strengthening your core and boosting posture . For example, there are bicycle crunches and scissor kicks included, with other fiery moves, like the Pilates roll-up and pulse lunges thrown in for good measure.
If you've not mastered these moves just yet, don't panic! McPherson guides you through the entire routine, doing the workout with you, while instructing you on how to perfect your form. So have the sound up so you can listen to the Pilates pro walk you through each exercise and hear firsthand how many reps you've got left.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips. 20 MIN EXPRESS PILATES WORKOUT || Moderate to Intermediate Pilates (No Equipment) - YouTube Watch On Is 20 minutes of Pilates a day enough?
Twenty minutes of Pilates might not sound like much, but after completing McPherson's workout, you're bound to feel the burn!
So, to really answer whether or not 20 minutes of Pilates is enough, the answer to this question is it certainly can be. But this will all depend on your current fitness levels and your health and wellbeing goals.
For example, the current Physical Activity Guidelines for Americans recommends that adults complete 150 minutes of moderate-intensity physical activity a week. If broken down, this could result in 30 minutes of exercise five times a week. So this could include 20 minutes of Pilates plus some sort of aerobic activity.
That said, to really boost abdominal strength and endurance, a 2015 study and a 2023 article suggest you'll need to complete two to three one-hour sessions of Pilates a week for 12 weeks. More from Tom's Guide
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
11 hours ago
- Yahoo
Who needs the gym? Longevity expert shares the only 6 exercises you need after 40, 50 and 60 to build strength
When you buy through links on our articles, Future and its syndication partners may earn a commission. As you age, finding exercises that work for your body is crucial to staying strong and active while maintaining both your physical and mental well-being. According to renowned physician and longevity expert, Dr. Peter Attia, just a handful of exercises can 'redefine how you age.' Shared to the YouTube channel Health Reveal and completely accessible to everyone, these six essential exercises could 'transform your body, boost your strength and help you live a longer, healthier life.' Dr. Attia's goal with each move is to build endurance, increase mobility and resilience, and slow down the effects of aging. Here they are, and why you should try them. What are the exercises? As we age, muscle mass decreases and strength declines, leaving us more susceptible to injury and chronic health conditions. That means we need to start training smarter to benefit from the most efficient and effective strength exercises out there. According to Dr. Attia, these are six exercises you shouldn't skip. 1. Dead hang The dead hang tests upper-body endurance and grip strength, just from hanging off a bar. Grip strength has been associated with longevity and overall health, and it's one of the longevity fitness tests touted by Arnold Schwarzenegger via his fitness app. A strong grip also helps make everyday activities easier, like carrying groceries. According to Dr. Attia, men aged 40 years or older should aim for two minutes, while women of the same age should aim for 90 seconds, and this scales depending on age and sex. I personally find even 30 seconds a serious struggle, so try to build up slowly and don't get too hung up on the numbers to begin with. Here's how to do the dead hang step-by-step. 2. 90-degree air squat Squats strengthen your lower body, improve mobility and help prevent falls as you age. The humble bodyweight squat targets muscle groups associated with balance and stability, like your glutes, quads, hips, hamstrings and calves. If you're around 40 years old, try to manage two minutes of squats as a minimum. You're aiming to reach 90 degrees with your legs so that your thighs reach parallel to the floor, and as you get stronger, add reps or weight as needed. Here's how to squat step-by-step. 3. Cardio VO2 max — how efficiently your body uses oxygen during exercise — is crucial for overall cardio fitness and lifespan. A higher VO2 max is strongly associated with longevity, lowering your risk of chronic health conditions associated with the heart and lungs, and also helps improve endurance. Learning how to measure your VO2 max can give you a baseline to work from. Dr. Attia suggests movement like running, cycling, swimming, rowing, or walking, but if you do decide running is your forte, Attia says you should aim to reach the top 50-75% for your sex and age group. This might take some research, but he recommends seven to eight-minute miles if you can, runners. This is just a guideline, and remember to build slowly according to your fitness level. 4. Farmer's walk The farmer's walk targets grip, core and leg strength, and builds functional fitness, stability and endurance. You'll also improve balance and coordination by carrying heavy weights across a set distance, and you can single or double load depending on what equipment you have available. Aim for two minutes while maintaining your breath, form and posture. Add weight and duration as you get stronger, and try to practice this exercise consistently so that you can measure improvements over time. Dr. Attia says men should aim to carry their bodyweight for two minutes (half the total weight in each hand), while women should aim for a minimum of 75% of their bodyweight. This is just a guideline, so if you need to carry more or less to start with, do. Here's how to do the farmer's carry step-by-step. 5. Vertical jump Vertical jumps test for overall leg strength, explosive power and agility as you age. It's a great way to measure overall fitness and power, translating to tasks like standing from a seated position and climbing. You're looking to drive upward as you jump and land softly with a knee bend to reduce the pressure on your joints. Try to measure and increase your jump height as you get better; at least 20 inches is a great starting point, according to the advice in the video. 6. Wall sit Wall sits are great for testing your quad, glute and core strength, and build stamina and stability under tension. The sit is known as an isometric exercise because muscles are held under tension without moving, which is a low-impact way to strengthen the muscles and joints responsible for preventing falls and maintaining posture. This translates to everyday activities like walking or standing for long periods. Aim for two minutes and work on increasing the duration of the hold. Consistent practice will help you maintain stamina as you get older. Here's how to do a wall sit step-by-step. Bottom line Backed by science, these six longevity movements are recommended by a longevity expert to help improve life quality and slow down the impact of aging on the body. Whatever your age, you can stay feeling strong and full of energy, while slowing down muscle atrophy and bone density loss. So if anyone tells you that nature will continue to do its thing, don't listen. You can maintain bone density and lean muscle mass while building a strong and mobile body, reducing the likelihood of chronic conditions and sedentary-related injuries at the same time. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget running and swimming — study finds this sport adds 10 years to your life No, not sit-ups — strength and conditioning coach says 'this is the best abs exercise you're probably not doing' Forget the gym — this 10-minute mobility routine boosts your flexibility and improves your posture without equipment
Yahoo
13 hours ago
- Yahoo
Think Pilates Is Too Easy? Wall Pilates Will Challenge Every Muscle in Your Body.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Despite being a low-impact workout modality that's been around for years, Pilates seems to be hotter than ever. If you're new to the method, you may fall in love with this beginner-friendly twist on the traditional approach: wall Pilates. Pilates is a method of exercise created by Joseph Pilates in the early 20th century, says Ariel Schwartz, a certified Pilates instructor and co-founder of The Workshop Pilates. 'Pilates focuses on strengthening the core muscles, including those of the abdominals and back, as well as improving stability, posture, balance, and flexibility,' she explains. More specifically, wall Pilates is traditional Pilates exercises done against a wall for additional support, stability, or added resistance, says Schwartz. 'Wall Pilates movements are based on movements you would see in both the class repertoire created by Joseph Pilates and those you might typically see taught in a group mat or reformer Pilates class.' Keep scrolling for more info about wall Pilates, including the benefits and five moves you can do at home. Meet the expert: Ariel Schwartz is a certified Pilates instructor and co-founder of The Workshop Pilates. What is wall Pilates? Wall Pilates involves performing traditional Pilates exercises with the support of a wall, Schwartz reiterates. The idea is that the wall provides extra support, stability, and added resistance, she explains. There isn't necessarily a standardized set of exercises that are considered 'wall Pilates,' but the method is an adaptation of mat and reformer Pilates exercises that are executed with a part of the body pressed against the wall, says Schwartz. Typical wall Pilates exercises include glute bridges, abdominal curls, side-lying hip and glute work, and planks. The low-impact workout is also great for *all* levels since it can be a full-body burn or catered to a specific muscle group such as your core, glutes, or hamstrings, she adds. 5 Wall Pilates Exercises To Try At Home Instructions: Complete the following exercises as a circuit three times through. Roll Up How to: Start lying on back, legs hip-width apart, feet flexed against the wall, arms reaching overhead. Inhale to prepare, then exhale and raise arms in line with the ears, nodding chin to chest as you begin to peel the spine off floor. Continue to roll forward, reach arms toward toes, and restack the spine to a tall, seated position. Keep feet actively pressing into the wall to provide stability of the lower body as you engage abdominal muscles. Inhale at the top, then exhale as you scoop through the low belly creating a rounded 'c-curve' shape of the spine, rolling back down vertebrae by vertebrae. When shoulder blades meet the ground, reach arms back overhead. That's 1 rep. Do 8 reps. Side-Lying Hydrant How to: Start lying on side with back up against the wall, bottom arm bent underneath head, knees bent and resting in front of the body. Keep top knee at a 90-degree bend. Inhale to prepare, then exhale as you lift the top knee up toward the ceiling. Remain active through the bottom side waist as you try to lift the bottom ribs away from the ground. The wall should provide tactile feedback to ensure hips stay stacked throughout the movement. Inhale and slowly lower back down to starting position. That's 1 rep. Do 10 reps on each side. Pro tip: If you're ready to level-up, Schwartz suggests pulsing the knee toward the ceiling at the top of the movement, drawing circles with the knee, or keeping the heels connected for a 'clam' shape. Glute Bridge How to: Start lying on back about shin length away from the wall, knees bent, feet pressing into the wall at knee height, arms long by side. Inhale to prepare, engage your hamstrings, glutes, and core, and exhale to lift hips up to a bridge position. Inhale at the top, then exhale to slowly lower back down to the starting position. That's 1 rep. Do 10 reps. Pro tip: Looking for something extra spicy? Schwartz recommends adding a march when the hips are lifted (alternate pulling one knee into the chest at a time), performing the bridge with one foot on the wall and one leg extended toward the ceiling, or pulsing the hips up and down at the top of the bridge. Roll Down To Pushup How to: Start in a standing position with back up against the wall, arms long by sides. Inhale to circle the arms up and overhead, then exhale as you slowly roll down, reaching palms to the floor. The wall offers feedback as you articulate the spine to roll down. Inhale and walk hands out to a plank position, then bend at elbows to lower chest toward the floor for a pushup. Exhale as you push back to a plank position, then walk hands back to the feet as hips lift toward the ceiling. Inhale as you hold the stretch, then exhale to engage core, and roll back up to a standing position. That's 1 rep. Do 8 reps. Pro tip: Add additional pushups between each rep if you're looking for an extra burn. Squat How to: Start in a standing position with back against the wall, legs slightly wider than hip-width apart, toes slightly rotated outward. Inhale as you bend knees and lower down into a squat position, keeping chest lifted as though you are sliding back down the wall. Engage inner thighs, glutes, and lower abdominals, then exhale to straighten the legs, and return to a standing position. That's 1 rep. Do 10 reps. Pro tip: To increase difficulty, add a pulse or heel raises while at the bottom of the squat. Benefits Of Wall Pilates Beginner-friendly. If you're just dipping your toe into the world of Pilates, wall Pilates is great for beginners since it only requires a wall, says Schwartz. 'The wall offers extra stability (such as holding on), can help with form and alignment (such as lying against the wall on your side), or resistance (bridging off the wall),' she explains. Once you're comfortable with the fundamental exercises, you can then level up by adding additional challenges like hand or ankle weights, a Pilates ball, or resistance band, she says. Accessible. Not only is wall Pilates free, but it doesn't require any additional equipment, says Schwartz. It's also a great workout when you're traveling, short on time, or craving a quick burn. Decreases stress. Any movement can be beneficial for your mental health, but Pilates may be particularly helpful in managing stress, says Schwartz. This may be in part thanks to the focus on breathwork and emphasis on the mind-body connection. Boosts body awareness. Using a wall can help you understand where your body is relative to space, says Schwartz. This is especially helpful for focusing on proper alignment when you don't have a Pilates instructor cueing your routine and monitoring form, she explains. Provides a full-body workout. Wall Pilates can be designed to target different muscle groups, such as the abdominals, glutes, hamstrings, and arms for a total-body workout, says Schwartz. Many moves are also compound exercises which work multiple muscle groups at the same time. Will I see results with wall Pilates? Wall Pilates is great if you're unable to get to your local Pilates studio and/or looking for a quick burn, but it doesn't necessarily match the benefits of reformer Pilates or resistance training, says Schwartz. If your goal is to maintain strength, wall Pilates is an awesome workout. However, if you're looking to lose weight or gain muscle, you need to add a weighted aspect to your regimen like using a reformer or lifting weights, she explains. Combining wall Pilates with other mat Pilates exercises and adding additional resistance with weights or resistance bands will create a more dynamic, challenging, and effective workout, she adds. That said, one TikToker felt a core and booty burn after 10 minutes of wall Pilates, while another user noticed more ab definition after 10 days. Just remember, much like any fitness regimen, consistency is key to seeing wall Pilates results, says Schwartz. Her suggestion? Opt for a longer, 45-minute, full-body workout three to four times a week, or split up your training with shorter, 15- to 20-minute workouts that target a specific muscle group five to six times a week for maximum results. However, because wall Pilates is low-impact, you can totally incorporate it into your daily routine if it's something you enjoy, she adds. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
17 hours ago
- Yahoo
My favorite Pilates instructor just shared this 5-minute weighted core workout
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're looking for a quick core workout to get your abs popping this Monday morning, I've found it — my favorite Pilates instructor, Lilly Sabri, just shared this five-minute weighted core workout. All you'll need to complete it is a set of light dumbbells (check out the best adjustable dumbbells for working out at home here) and five minutes. The workout will strengthen, sculpt, and build stability in your core, without having to head to the gym. As a reminder, a strong core encompasses much more than visible abs. Your core is the link between your upper and lower body, and is crucial for maintaining balance and improving athletic performance. Your core muscles also protect your lower back from injury, reduce back pain, and give you better balance and stability as you perform everyday tasks. Pilates has a strong emphasis on strengthening the deep core muscles, including the transverse abdominis (the "corset" muscle that wraps around your trunk), the multifidus (the tiny muscles that support your spine), and the pelvic floor. Sabri is a qualified Pilates instructor and offers modifications. However, if you're new to exercise or returning to exercise after an injury or pregnancy, it's always a good idea to consult with a doctor or personal trainer before starting a new workout routine. What is the workout? The workout is designed to be tagged onto the end of a longer strength workout or cardio session, as a finisher to blast your core. There are five exercises in total, which you'll do for 50 seconds, followed by a 10-second rest to reset. Here are the exercises: Sit-up and press: For this exercise, the goal is to move at a pace during the sit-ups. At the top of the movement, you'll press both arms above your head for the press-up part of the movement, adding some upper-body work to this core exercise. Remember to control the movement as you lie back down on the mat, keeping your core engaged throughout. Russian twists: Remember to follow the weights with your eyes during this exercise — it'll help ensure you're twisting your whole torso and working your body hard. Keep the movement controlled, and your feet down on the mat. Pilates hundreds: This is the classic Pilates move, lying on your back, core engaged, legs in tabletop, and pumping your arms up and down; however, to increase the intensity, you're going to place one of the dumbbells between your legs, with your legs crossed. Remember to keep your head and neck off the floor if you can, but if you feel any strain in your neck, to lower it back to the mat. Leg extensions: For this exercise, the added intensity of holding a dumbbell in each hand above your head will mean your core is working harder during the leg extensions. It's important to ensure your lower back is pressed into the exercise mat. To do this, really think about engaging your core. Tabletop hold: This exercise looks easy, but holding it for 50 seconds will really leave your core shaking. The key is tilting your pelvis back and keeping your ribcage down and in. What weight should you choose? The right weight for you will be challenging by the final few reps, but never impossible. As a reminder, the right weight for you will be challenging by the final few reps, but never impossible. If you find you're arching your back during sit-ups or peeling off the floor during leg extensions, it might be that your core isn't quite strong enough yet, and the weight you've selected is too heavy. You'll still get a great workout doing these exercises with a lighter set of weights, or no weights at all, so don't be tempted to reach for the heavier dumbbells too soon. Moving with incorrect form puts you at risk of injury, so if in doubt, just use your bodyweight. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable Forget crunches — a Pilates instructor shares 9 exercises to target your deep core The 8 best core workouts to build stronger abs and boost your balance without weights
