Anti-ageing skincare and beauty routines are the best way to cheat a younger-looking complexion but when it comes to full-body efforts, exercising is much more effective.

One form of working out known as pilates, has been proven to rejuvenate everything from one’s physique to balance and overall well-being. And the benefits don’t stop there even for those who give it a go later in life. 

Speaking exclusively to Express.co.uk, Claire Mills, physio and Pilates expert and founder of Core LDN said: “Joseph Pilates famously quoted – ‘in 10 sessions you will feel the difference, in 20 you will see the difference and in 30 you’ll have a whole new body’.

“Research suggests there are benefits to doing Pilates just once a week. However, I would recommend doing it two or three times weekly – you will notice and feel the strength and flexibility change more quickly.”

This weekly habit is easier to start than most, as pilates is low impact but can be high intensity. It’s the perfect form of exercise for the older generation in this sense as it’s kind to joints whilst also maintaining flexibility and posture.

Claire explained that all of these things become more important with age, and added: “When we’re older continuing a form of strength training is hugely beneficial for our bone health & maintaining bone density.”

As for the anti-ageing benefits, these come from within. The physiotherapist claimed that even with free, home pilates workouts, staying consistent with them can “certainly make you feel younger!”.

She explained: “By improving and maintaining flexibility and strength, you will feel much healthier, and fitter and therefore feel (maybe even look) younger! Pilates also has the benefit of toning muscles due to the nature of the eccentric muscle work, lengthening under a load, particularly through Reformer Pilates which could give the effect of looking younger.”

As someone who has innovated methods that combine physiotherapy with Pilates, Claire recommends five specific pilates exercises for beginners.

Pilates exercises for beginners

1. Toe taps/scissors

Start this exercise in a single tabletop position by laying flat on the floor with your back pressed into the ground and raising one leg at a 90-degree angle. Progress to a double tabletop, ensuring you maintain a neutral position of your pelvis and spine (i.e., not tipping the pelvis or arching the back away from the mat).

Point the toes and alternately drop each leg down to tap the floor, then raise back up to the tabletop position.. Aim to do this for 30-60 seconds (two sets) or 12-20 reps (two sets). This challenges the endurance of these muscles.

2. Shoulder bridge

Begin lying on your back with your legs bent and hip-width apart, arms should be by your side with palms down. Exhale to lift your pelvis and hips in a rolling motion, creating a diagonal line from knee to shoulder, then extend one leg straight out towards the ceiling, pointing the toe on the way down and flexing it on the way up. Repeat 12-15 reps.

Claire said: “This is a great exercise to mobilize and warm up your spine while activating the back line of your body – the glutes, hamstrings, and deep back muscles. It allows you to feel the movement of each vertebra and thus improve spinal mobility and control”. 

3. Hundreds

An abdominal exercise that makes you focus on breathing while maintaining a strong core. Lay flat on the mat, bend your knees towards the chest and curl up the head, neck and shoulders so the legs are in a tabletop position. Position the arms in line with your torso with the palms facing down.

Lengthen the legs in the air to a 45-degree angle with the heels together and toes apart. Hold the legs in place and vigorously pulse the arms up and down, five times as you inhale and five times as you exhale. Maintain this breathing and control for 100 pulses.

4. Swimming

An exercise to strengthen the deep stabilizing muscles of the spine, the key is “to be strong front to back”, according to Claire. She said: “Lying on your stomach, lengthen alternating arms and legs, hovering off the mat while staying strong in your centre and maintaining a neutral spine. Progress this to doing it in a four-point kneeling position. Aim to do this for 30-60 seconds (two sets) or 12-20 reps (two sets). This challenges the endurance of these muscles.”

5. Curl-up/chest lift

Learning to do this correctly is important. Lay on your back then slide the ribcage down towards the pelvis using your abdominals rather than lifting with your head, neck, and chest. This exercise helps you learn to isolate the work in your upper abdominals while maintaining a neutral spine and deep abdominal connection.

To progress, do the exercise in a double tabletop position, which adds lower abdominal work. Repeat for 12-15 reps.