Strengthen your entire body and relax your mind with this 15-minute Pilates workout
If you're looking for a more gentle approach to building a strong, stable body that can stand the test of time, Pilates is a good way to go. It not only improves strength, balance, and flexibility, but also supports mental well-being through controlled breathing and mindful movement. This Pilates strength workout will give your lower and upper body a boost in 15 minutes, using nothing but your bodyweight. Plus, it'll leave you feeling calmer and reconnected with your body.
Studies have also shown the benefits of Pilates go far beyond just physical. A recent small study revealled that middle-aged adults who did Pilates once a week for 12 weeks experienced significant improvements in mental health and stress-related behaviours – such as being able to take their mind off work during their free hours – compared to those who didn't.
For this workout, work your way through the seven exercises below, flowing from one move to the next with no rest in between. Once you've completed one round, rest for 60 seconds, then go in and repeat the entire sequence two more times. Make sure you perform each exercise slowly with control, while focusing on your breathing to enhance core engagement. If you're unsure about any of the moves, just watch the short video above. Here's the workout:
Squat to rise – 12 reps
Squat to side lift – 12 reps each side
Tricep press – 12 reps
Tabletop lift – 12 reps
Hover taps – 12 reps
Slow climbers – 12 reps
Leg pull – 12 reps
If you enjoyed this workout and want more that are similar, check out this 8-move sequence with a focus on longevity and improving musculoskeletal health. Again, no equipment needed. Alternatively, if you want to give your core a little more TLC, then try this five-move workout that strengthens deep abdominal muscles, improves posture, and supports overall stability.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
New York Post
8 hours ago
- New York Post
This science-backed workout makes you taller, studies suggest
A trendy workout has been praised not only for improving fitness and flexibility but also for its potential to make you look taller. Pilates, which has soared in popularity in recent years, is said to increase people's height due to its posture-improving benefits. Through pilates, strengthening and lengthening the core and spinal muscles can help you stand straighter, reduce slouching or spinal compression, and potentially add centimetres in height by promoting better alignment. Scientific studies have shown that pilates enhances postural alignment by increasing head and spine angles and decreasing thoracic kyphosis (the 'hunchback' appearance) and lumbar lordosis (the curve in the lower back). This improved alignment supports a taller, straighter look, creating the illusion of added height. One study found that this exercise style could increase height by up to 2.7 cm, especially after 10 weeks of pilates mat training. Pilates can help reduce slouching and spinal compression, potentially adding centimeters in height. REUTERS The researchers noted that this gain reflects better postural alignment, not real bone growth. Another controlled trial reported a significant height increase in a pilates group of middle-aged women, attributed to improved posture. Simon Ngo, Director of Pilates & Yoga at Flow Athletic, said that this effect is more about 'regaining our height' than actually growing taller. 'Due to gravity and us holding ourselves upright, over time the spine gets compressed and congested. Movements in all planes and directions, which are typically part of a pilates class, help decompress the spine and let us feel longer and taller,' he told He mentioned he personally feels more 'lengthened' after pilates due to certain movements he includes in his classes. 'Spinal flexion, extension, lateral flexion, and rotation help the most,' he explained. 'In other words, any movements that involve bending forward, back, side to side, or twisting will help, with back bending being the most effective in countering the effects of prolonged sitting in today's lifestyle.' He mentioned that visible posture improvements won't happen overnight, but with consistent effort, 'perhaps 30 sessions or more' you might notice some changes. One study found that pilates could increase a person's height by up to 2.7 cm. Stephen Yang Chloe Atkinson, 25, told that she has noticed an increase in height since starting pilates at age 17. 'I'm hypermobile, and the body awareness pilates gave me helped me stand properly with less pressure on my knees, which made me seem taller,' she said. 'I'm about 5'8' and a half. Before pilates, I measured consistently at 5'7'. I also started strength training at 21, which helped my posture too.' Emma Maslen, 49, realised she was getting shorter over the years because of poor posture. Since beginning pilates three months ago and practising five to six days a week leading up to her wedding, she now 'finally' has good posture, reduced her 'hunchback,' and appears taller. 'I would estimate I gained a few centimetres, back to my original height,' she revealed. Deepak Shukla, 35, said that after sticking with pilates, he went from being a 'slouched office worker' to a 'confident six-footer'. 'Sure, the height might be due to better posture, but it feels real when I walk around feeling like I'm owning the room!' he said.
Yahoo
8 hours ago
- Yahoo
Hot vs cold: which is better for muscle recovery? New study says this is the answer
When you buy through links on our articles, Future and its syndication partners may earn a commission. We're hardly short on ways to boost muscle recovery, whether it's pummeling ourselves with the best massage guns or paying a visit to the local physiotherapist. But a debate has been simmering in the background about hot and cold therapy, and it's this: is heat or ice better for muscle recovery? Or both? Growing up, I've always been taught to apply ice to swollen ankles or sore muscles post-workout, but then the rise of heat therapy came along, and suddenly, you're either jumping into an ice bath, braving an infrared sauna, or flipping between the two in something called 'Contrast Water Therapy.' Now, a study says this is the real answer. Here's what it shows. What is the study? A study published in the Journal of Physiology looked at the effects of hot water and cold water therapy on muscle recovery in 34 participants. They found evidence to suggest that hot water immersion therapy significantly improved recovery compared to cold water. They found evidence to suggest that hot water immersion therapy significantly improved recovery compared to cold water. Researchers simulated a muscle injury in a lab setting, then used several modalities to see which would offer the most improvement. Participants were offered three recovery methods: cold (15 minutes at 12 degrees Celsius / 53.6 Fahrenheit), hot (60 minutes at 42 degrees Celsius / 107.6 Fahrenheit) and room temperature (30 minutes at 12 degrees Celsius / 53.6 Fahrenheit), all performed daily for 10 days. Recovery was monitored using inflammation markers, muscle biopsies and performance testing. While strength improvements were similar in each setting, hot water showed to reduce perceived muscle pain and improve muscle damage markers; cold water didn't improve perceived muscle pain or reduce markers of damage. In short, the experiment found that hot water immersion could be more beneficial than cold water and room temperature immersion recovery methods for muscle regeneration and injury. Benefits of cold water immersion Whether it's wild swimming, cryotherapy, or ice plunges, subjecting the body to temperatures below 15 degrees Celsius (59 degrees Fahrenheit) has been thought to have multiple benefits for the body, including boosting mood and focus and enhancing recovery. One study published in Biology reported participants felt more alert and attentive and less nervous or distressed after cold water bathing. The American Heart Association (AHA) warns of some risks associated with cold water immersion, and the data surrounding the practice is limited, so always exercise this form of recovery with caution and seek medical advice if you're unsure. Benefits of hot water immersion There are many types of heat therapy, such as infrared saunas, traditional saunas, steam rooms and heat packs. However, it's hot water immersion — think hot tubs or similar — that could be the most effective. A study found that soaking in a hot tub, or soaking in hot water in general, could boost blood flow, immune response and cardiovascular health compared with traditional or infrared saunas when assessing heat methods. This could be in part because the immersion method helps raise core body temperature more effectively, which could be a key stimulus for the responses the study found. Then, there's contrast therapy, or hot and cold therapy (as it's also known). This involves switching between both methods in the same recovery session, allowing you to benefit from the energizing and mood-boosting benefits of cold water, followed by the soothing and relaxing benefits of heat. Here's a little evidence to support the method: a study published in PLoS One found that contrast therapy outperformed passive recovery or rest in reducing muscle pain after workouts in athletes. The next time you're faced with the decision: Hot or cold? Now you know which way to swing. 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 Forget running — new study shows this exercise can burn body fat as much as cardio Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
Yahoo
8 hours ago
- Yahoo
'I've been training my mom for 6+ years, she's 70, but has the mobility of a much younger person' — expert coach shares why
When you buy through links on our articles, Future and its syndication partners may earn a commission. I train my dad, who is in his 70s; we do two one-hour sessions per week, starting with mobility exercises and then moving into weightlifting. So, when I hear about other coaches training their parents, it piques my interest and makes me happy. Although sarcopenia — the loss of muscle mass — accelerates after 50, it doesn't spell the end for your body. You can boost longevity and increase and maintain lean muscle mass and bone density through a consistent exercise program — you just need to know what to do and what works for your body. I'm obsessed with The Knees Over Toes Guy, who specializes in reducing knee pain through exercise and runs an online coaching program called ATG. He shares four exercise methods he uses with his mom to increase longevity and help anyone live better (and younger). What's the secret to longevity? My dad's exercise program includes weightlifting, compound exercises and mobility work, and I'm not surprised to see a similar approach here. Maintaining mobility and as much range of motion as possible in the joints is crucial as you age, as is resistance training to maintain muscle mass and prevent atrophy. Here are the methods discussed in the video. 1. Resist from the ground Don't worry, you don't have to push or pull very heavy weights to benefit from this one. It should be used as a foundation and can include sled or resisted treadmill training. Simply, it means powering up the legs and working the hips, core, glutes, quads, hamstrings, and calves. This is great for increasing your heart rate and also boosting circulation as you work your legs through resistance. I recommend watching the video from start to finish to understand what this means for you. 2. Stretch-strength This is my bread and butter, and I rate it as one of the best ways to bulletproof the body against injury. You can build all the strength in the world, but if your joints are immobile and muscles are tight, you'll struggle to move properly. As pointed out during the video, stretch-strength is described as 'yoga and lifting combined.' I don't expect this to mean adding dumbbells to your downward dog. I recommend practicing yoga, Pilates, or a gentle stretching and mobility routine several times a week alongside lifting weights a couple of times per week, even once if you don't have more time. As said in the video: 'Youth equals flexibility, adulthood equals strength.' Finding the time to lift weights or build out a well-rounded strength program might seem like hard work, so keep it simple and focus on two full-body resistance sessions per week or between one and three sessions split by upper-body workouts and lower-body strength. If you're short on time, add mobility exercises relevant to the muscle groups you're training before you start exercising, then focus on some light stretching of the same muscle groups afterward. I like to include a yoga or Pilates session once per week to support my weightlifting efforts. 3. Explore An exercise or workout might seem intimidating, but we're all capable of trying out the same exercises and seeing what works for our bodies. Besides, learning new skills keeps us mentally sharp and engaged. For example, a few years back, my dad and I set the target for him to barbell deadlift 100kg by the end of the year — we smashed that target, and he found a new one-rep max in an exercise he didn't know existed until earlier that same year. It's never too late to learn something new, and I truly believe there's something for everyone. If you have an injury, health condition, or are pre- or post-natal, I recommend speaking with a qualified medical professional if you're unsure. 4. Equipment or no equipment You don't need a home gym or even a public gym to exercise, but it is a common barrier for people. Instead, think outside the box by using anything you can find outdoors or at home to exercise with. Sofas, park benches, chairs, monkey bars, or even stairwells work. I've been known to program a few staircase workouts — it's incredible how effective the stairs can be for lunges, squats, push-ups, and even cardio. Remember, a lot of effective mobility exercises can be done on an exercise mat using your bodyweight or even a resistance band or yoga block, so don't be overwhelmed by the options. And the same can be said for bodyweight workouts, too. I've included a short mobility routine you can follow below to help you get started. More from Tom's Guide Forget running and swimming — study finds this sport adds 10 years to your life Forget sciatica, this 2:1:2 method can relieve back pain in just 10 minutes, according to a physiotherapist New study shows you can exercise less and see better results — here's exactly how
