The 3 simple pilates moves that ‘sculpt’ a more youthful body in weeks

What sets Pilates apart from other exercise regimes is its holistic approach to wellness. Developed by Joseph Pilates from Mönchengladbach, Germany, the practice focuses on core strength, flexibility, and overall body awareness. As we age, maintaining these elements becomes crucial not only for appearance but also for vitality.

Speaking to Express.co.uk, Katy Moore, PURE Pilates Instructor at Core LDN said that in addition to improving flexibility, which is a sure sign of a youthful body, Pilates “increases muscular strength and tone, particularly for your abdominal muscles, lower back, hips and buttocks” – (the ‘core’ muscles of your body).

Katy added: “If you want to truly sculpt your body (whatever your body shape) this is the workout for you. It also enhances your muscular control of your back and limbs – so important to keep us feeling strong throughout our lives as back ache and back issues can be so common.”

She continued: “Pilates improves the stabilisation of your spine… oh yes, as Joseph Pilates says ‘You are only as young as your spine is flexible‘.”

As for getting the best results, doing just three moves little and often can provide results within weeks, according to experts.

1. The hundred

The hundred is a classic pilates exercise that helps to improve cardiovascular fitness, strengthen the core and enhance overall endurance. Also known to promote better posture and spinal alignment, its spine-elongating benefits mean it’s great to help reduce the appearance of ageing, claimed Whitney Berger, a certified yoga instructor and founder of WhitFit NYC.

To perform this move, start by lying on your back with your knees bent and feet flat on the floor. Lift your head, neck and shoulders off the mat and extend your arms out straight in front of you at shoulder height. Pump your arms up and down in a small, controlled motion while inhaling for five counts and exhaling for five counts.

Repeat this for 100 counts. Whitney suggested doing this move three to four times a week for optimal results.

2. The roll-up

Excellent for improving flexibility, in particular in the spine and hamstrings, the roll-up is a strengthening move known to minimise back pain and maintain a youthful posture.

To perform the roll-up, begin by lying on your back with your arms extended overhead and legs straight. Inhale deeply and as you exhale, slowly roll up one vertebra at a time, until you are sitting upright. Continue rolling down, one vertebra at a time, back to the starting position. Repeat 10 times.

Do this up to three times a week to see improvements in flexibility and core strength.

3. Leg circles

This move is great for improving hip mobility and strengthening hip and thigh muscles, thus preventing injuries related to stiffness and immobility.

To perform leg circles, lie on your back with your legs extended straight up towards the ceiling. Keep your hips stable and circle your legs in a small, controlled motion. Perform 10 circles in one direction, then switch directions.

Incorporate leg circles into your routine three to four times a week for better hip mobility and strength.