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<\/p>\nSOMETIMES the idea of trekking to the gym and huffing and puffing over machines can just seem exhausting.<\/p>\n
But according to diet guru Dr Michael Mosley there is one simple form of exercise you can try that packs a surprising punch.<\/p>\n
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In a new episode of his podcast series Just One Thing – which examines small things you can do to improve your health in a big way – the TV doctor and the inventor of the Fast 800 diet extolled the virtues of Pilates. <\/p>\n
Pioneered by Joseph Pilates, this form of working out is over 100 years old.<\/p>\n
It involves small, controlled movements – a lot of them done while lying down – and places emphasis on breath. <\/p>\n
You'll probably find yourself working small muscle groups you don't actually use very often and strengthening muscles deep in your core. <\/p>\n
While Pilates can be "quite gentle", it's also "surprisingly effective", according to Dr Mosley. <\/p>\n "It's good for your deep core muscles, lifts your mood and can give your brain a boost." <\/p>\n It's a low impact type of exercise – as opposed to something like HIIT that gets you breathing heavily – but it packs a quiet punch, the diet guru said. <\/p>\n As Dr Mosley puts it in his podcast: "If you try Pilates, you will probably be surprised to discover that the movements are often small and look deceptively easy. <\/p>\n <\/span><\/p>\n <\/span><\/p>\n <\/span><\/p>\n <\/span><\/p>\n "But the idea is that if you really focus your mind on each tiny movement, you refine your ability to control these deep muscles." <\/p>\n Pilates gets your core muscles working, while also improving your posture and making you more flexible. <\/p>\n And anyone can do it, according to Dr Mosley. <\/p>\n You can use it to get super fit, but it's a gentle enough to be safe if you're pregnant or older and suffering from back pain or arthritis. <\/p>\n It's also easy to fit into your schedule and you don't necessarily need to go to a gym to take a class. <\/p>\n These are the three main benefits<\/span> of it, according to Dr Mosley. <\/p>\n<\/p>\n Emerging research suggests the exercise can increase strength, balance and flexibility. <\/p>\n Pilates is also rehabilitative – so if you suffer from something like back discomfort, it might be worth a shot. <\/p>\n Studies show that Pilates is a good way to go if you want get abs of steel – done properly, it can strengthen the muscles in your core, as well those in your lower back, hips and stomach. <\/p>\n Dr Mosley cited a small Indian study conducted in 2020, which found that practising Pilates every other day for just a month increased participants' core strength by 30 per cent. <\/p>\n Another study looking at people who any dedicated one hour a week to Pilates found it was still enough to significantly build their core after 10 weeks. <\/p>\n So you don't even need to dedicate that much time to it weekly. <\/p>\n Not only does Pilates build muscle and strength in a short amount of time, it can also make you better at other forms of exercise. <\/p>\n Dr Mosley gave the example of a 2018 Brazilian study, which found that middle distance runners were able to run 10 per cent faster after doing a 10 week course of Pilates. <\/p>\n Other studies showed it can improve your ability in tennis – after all, Andy Murray himself uses it as part of his exercise program. <\/p>\n Following a Pilates class, you might notice you're told to use your breath to help your movement, sucking in air slowly through the nose and pushing it out deeply through the mouth. <\/p>\n This slow and even inhaling and exhaling can actually help reduce anxiety, according to Dr Mosley. <\/p>\n Pilates can really help with chronic back pain, with studies showing it's more effective than medication in easing discomfort. <\/p>\n It's also a good exercise to take up as you get older, especially as you the chance of balance issues and falls increase. <\/p>\n Though it can be helpful to have the direction of an instructor, there are plenty of informative and easy-to-follow videos online and on the NHS website – all you need at home is a yoga mat. <\/p>\n![](\"https:\/\/www.thesun.co.uk\/wp-content\/uploads\/2023\/10\/jb-jenani-comp.jpg\")
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