Consider these Pilates exercises as investments in your future physical flexibility and strength, according to a Pilates instructor: these three moves will help maintain your agility as you grow older.
Pilates, a low-impact mind-body practice, is an excellent way to invest in your future self, as emphasised by Paola Di Lanzo, the founder of Paola's Body Barre. By focusing on building strength, mobility, and resilience, these exercises can help you maintain ease of movement and reduce injury risk as you age.
Three future-proofing Pilates moves recommended by Paola Di Lanzo for building lasting strength and mobility are the glute bridge, the roll down to plank, and the seated spine twist.
The Glute Bridge
To perform the glute bridge, lie on your back with knees bent and feet hip-width apart. Arms rest by your sides. Inhale to prepare, then exhale and press through your heels, tuck your pelvis, lift your hips, engage your buttocks, and avoid overarching your lower back. Roll down with control when finished. This exercise, as recommended by Paola Di Lanzo, involves 3 sets of 8-10 repetitions.
The Roll Down to Plank
Stand tall, inhale to lengthen your spine, exhale, tuck your chin to your chest, and roll down one vertebra at a time until your hands reach the floor. Walk your hands forward into a high plank position, hold for a breath or two, lift back up to a plank, walk your hands back toward your feet, and slowly roll up to stand. The roll down to plank exercise, as recommended by Paola Di Lanzo, also involves 3 sets of 8-10 repetitions. This exercise encourages proper alignment and core stability, helping to maintain the spine and hips moving freely.
The Seated Spine Twist
Sit on the floor with your legs extended straight in front or slightly bent if needed. Extend your arms out to the sides at shoulder height, palms facing forward. Inhale, engage your core, exhale, rotate your torso to one side, keeping your hips level. Inhale, return to centre, exhale to rotate to the other side, and avoid leaning backward or forward. This exercise, as recommended by Paola Di Lanzo, also involves 3 sets of 8-10 repetitions.
These exercises, when practiced regularly, can help you future-proof your body by building and maintaining strength to support bones and joints, keeping your spine and hips moving freely, and encouraging proper posture through alignment and core stability. Embrace Pilates as an investment in your future self and enjoy the benefits of better balance, more efficient movement, and reduced risk of injury as you grow older.
[1] Source: Paola Di Lanzo's Body Barre exercises and recommendations.
Fitness-and-exercise, such as the Glute Bridge, Roll Down to Plank, and Seated Spine Twist recommended by Paola Di Lanzo, are scientifically proven methods within health-and-wellness to build and maintain strength, improving mobility and reducing injury risk as one ages. Regular workouts from Pilates, a mind-body practice, can future-proof your body by supporting bones and joints, enabling free movement of the spine and hips, and fostering proper posture through alignment and core stability.
