Regular physical activity is key to staying healthy and fit as you age, and guidelines recommend at least 150 minutes of moderate-intensity exercise each week. Swimming, running, strength training, and cycling are all good options, but they’re not the only ingredients for healthy aging. Sometimes you just have to stay still.
Isometric exercise (holding stationary poses for a period of time to build muscle) is a great way to build low-impact fitness. Review of 270 studies published in British Journal of Sports Medicine They concluded that isometric exercises such as planks and wall sitting are more effective in lowering blood pressure than other exercises. But that’s not the only benefit of bodyweight Pilates workouts. Squat holds are extremely important for building strength, as anyone who has noticed shaking during squat holds during their home Pilates training will tell you.
This is the type of exercise that 50-year-old Pilates and barre expert Tara Riley prioritizes, even alongside her strength training sessions. “Some of the most powerful strength training exercises don’t require equipment; they require control. Years of bodyweight training have taught me that true strength is not just how much you can lift, but how well you can stabilize, balance, and support your body across space, a belief that has only deepened into middle age,” she says. woman and home.
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“While dynamic, fluid movement still brings me joy, I’ve become increasingly conscious of developing static strength and control. Bodyweight Pilates workouts, when done well, can strengthen your deep core, support joint stability, and sharpen your neuromuscular awareness in an incredibly supportive way as you age. This translates to real life: lifting, balancing, slowing down, and moving with confidence.”
Try these five bodyweight holds in Pilates.
1. Plank
Widely known as one of the best full-body exercises (even Oprah Winfrey thinks so!), planks are key to building stability and strength. Tara says, “Deep core strength and support is essential for spinal stability, posture, and lower back protection. The plank is a good exercise to strengthen your deep core, especially your transversus abdominis, shoulders, and glutes.”
Here’s how to do a plank.
- Start in a forearm plank with your elbows under your shoulders and your legs long behind you.
- As you press down on the floor, pull your ribs inward and reach your heels.
- Keep your hips from sagging or leaning.
- Start with a 20-30 second hold and hold for a minute or more.
Expert tips: “Tuck into your forearms to avoid dropping into your shoulders. Keep the back of your neck long and your gaze slightly in front of your hands,” says Tara. Remember to keep breathing, as you will often hold your breath in this difficult pose.
2.Hollow hold
“This hold develops deep abdominal strength and teaches pelvic control. It’s great for maintaining core integration and supporting the lumbar spine,” says Tara.
Here’s how:
- Lie on your back with your arms extended out to the side.
- Curl from your spine to lift your head and shoulders, lift your legs slightly off the floor, and gently press your lower back into the mat, squeezing your glutes to connect to your pelvis.
- Hold this shape for 20-30 seconds (if you start with one leg down). Start with 20 seconds in the full leg-raised pose and work your way up to 10 seconds.
Expert tips: “If necessary, start with your feet flat on the floor, keeping one leg bent. Avoid arching your lower back, straining your neck, and avoid tightening your shoulders or pulling them forward,” she added.
3. Wide sumo squat
A wide variety of squat variations are great for strengthening your inner thighs, glutes, and quadriceps, while supporting bone health and supporting hip mobility, which is essential for balance and fall prevention, Tara points out.
Here’s how to do a wide squat:
- Stand with your feet wider than your hips and your toes pointing slightly outward.
- Keep your back straight and squat down with your knees resting on your toes.
- Maintain the lowest strong position. Start with 30 seconds and work your way up to 15 seconds if possible.
Expert tips: “Keep your chest up, press evenly through your legs, and keep your knees in line with your second and third toes. Avoid rolling your knees in or tilting your pelvis too far forward,” warns Tara. She added that staying in good shape is more important than getting down.
4. Single leg balance
This hold can be done in two ways. Move your legs forward to work your hip flexors, or move your legs back to work your glutes. “Balance naturally deteriorates over time,” says Tara. [therefore]Practicing working on one leg strengthens the stabilizing muscles around your ankles, knees, and hips, improving proprioception and reducing your risk of falls. By consistently incorporating this approach, we see significant improvements in our clients in their 50s and 60s. ”
Here’s how:
- Stand tall and lift one leg off the floor.
- Bend your knees forward or extend your legs back.
- Keep pressing firmly for 30 seconds. Try closing your eyes or moving your arms to further test your balance.
Expert tips: “Remember to stand tall, keep your hips level, and lightly squeeze your glute on the side you’re standing on. Don’t lock your standing knee or grab your toes. And it’s okay to wobble; it’s your body’s way of adapting and learning.”
5. Groot Bridge
“Strong glutes protect the lower back and support pelvic stability, which becomes increasingly important after perimenopause when the strength of the pelvic floor and hip joints can change,” Tara explains.
Here’s how:
- Lie on your back with your knees bent and your feet hip-width apart.
- Press into your heels and lift your hips until you form a straight line from your shoulders to your knees.
- Hold for 1 minute, then lower with control.
Expert tips: “Keep your neck in a neutral position and avoid splaying your ribs during this glute exercise,” she says, adding that common mistakes include arching your lower back, pushing your toes up, and widening or tucking your knees in.
Why is bodyweight Pilates training beneficial for longevity?
This type of bodyweight Pilates workout offers vital benefits when it comes to maintaining your future body. That means increased overall strength and improved balance.
The benefits of strength training for women, especially in midlife, are well known. As a recent study found, it can improve bone density, boost cardiovascular health, ease menopausal symptoms, lift your mood, and even delay your biological age by years.
Balance is an important indicator of longevity. Research published by British Journal of Sports Medicine It turns out that people who are unable to stand on one leg for 10 seconds after middle age have almost twice the normal risk of dying early.
This is why static bodyweight holds are becoming increasingly important to Tara and her clients in their 50s and 60s. “[In midlife] I started to work more consciously on combining movement and static control. Real life requires both. We need to be able to move freely, but we also need muscle strength and neuromuscular control to slow, stabilize, and hold. ”
Don’t shy away from the more difficult aspects like weight holding and balance. This will help you develop something completely different, says Tara. “For clients in their 50s, 60s, and beyond, confidence is often just as important as strength. What’s encouraging is how quickly the body can adapt when given the right stimulation. With the deliberate balance, mobility, and controlled movements found in Pilates and barre, improvements can and do happen relatively quickly. That confidence creates the momentum to keep moving forward.”
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