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      Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

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      Sure, cardio, HIIT classes and extra-sweaty cycling sessions are pretty much known for helping you scorch calories and drop kilos…but honestly, can a girl ever just slow TF down? Does walking for weight loss actually work?

      We know that walking can drastically slash your stress levels, says Hannah Davis, personal trainer — and having less stress in your life absolutely makes it easier for you to successfully drop kilos. But what about walking for weight loss?

      Is walking good for weight loss?

      Yup—turns out, walking can definitely help you with your weight-loss goals. “It is important to have a mix of high-intensity and low-intensity workouts—like walking—for optimal and sustainable weight loss,” says Lindsey Corak, personal trainer. Plus, per one study, women who walked lost about 10% of their body fat after six months of consistent effort. According to another study, those who walked more appear to be thinner than those who do not. The study also concluded that more walking means more weight loss over a period of time.

      What are the benefits of walking?

      Since walking is a physical activity, any amount of it helps to bring down the burden of chronic disease, per one study. Plus, studies show that the more you walk, the lower the incidence of disease.

      Walking means you’re more likely to try some other physical activity, according to the same study.

      If you pick a scenic area, consider your mental health improved, according to one review.

      Since obesity can be genetic, Harvard scientists found that walking significantly reduces the impact of those weight-related genes.

      Walking protects your joints and can ease joint pain. It can even prevent joint pain from arising in the first place, if you walk around 8 to 11km a week. Easy.

      That said, there are some guidelines that will make walking for weight loss a hell of a lot more effective:

      1. Aim for at least 15,000 steps a day

      No matter your current step count, increasing it is totally possible. Davis recommends racking up 15,000 steps per day, seven days a week, to lose weight.

      “Don’t worry about slowly increasing your step count. Just go for it,” she says. While you shouldn’t kick up your intense workouts overnight, you can double up your step count quickly and it won’t stress your body and make you more prone to injury, she says.

      Another thing to keep in mind: consistency is key. You’re not going to get much benefit out of upping your step count one day and then letting it fall the next—instead, make it a constant routine (it’ll only get easier the more you do it, too).

      2. Track those steps with an app

      FYI: Your phone has a built-in step counter (just remember to keep it with you). But if you do want an app to help you track, try Under Armour’s Map My Walk (free; available on iTunes and Google Play). This walking app provides feedback and stats (like average pace) for every kilometre you log. Even better? Get a smartwatch for in-depth analysis of your walks, like heart rate values and oxygen uptake. These are both good indicators of how you’re faring in your weight loss journey.

      3. Try to go on three 20-minute walks each day

      How much do you have to walk a day to lose weight? Well, at least three 20-minute-long walks should help you reach your step goal so you can start shedding kilos, says Davis. In fact, research from George Washington University found that people who walked for 15 minutes after each meal had better blood-sugar control (which can crush cravings for more food after you just ate) than those who walked for 45 minutes at any point in the day. That means a lunchtime walk can prevent your normal 3 p.m. slump and the sugar cravings that go with it, she says.

      4. Opt for a 45-minute faster stroll three times a week

      Walking at an easy pace doesn’t necessarily get your heart rate up—which is essential for fat burning, says Corak. Prime fat-burning takes place when your heart rate is at 60 to 70 percent of your max heart rate. (Nail down your max heart rate by subtracting your age from 220—so a 30-year-old woman would have a max heart rate of 190 beats per minute.)

      If you don’t have a heart-rate monitor, think of your effort level on a scale of one to 10, with 10 being all-out like a sprint. You should aim for that six or seven and spend about 45 minutes at this intensity to burn fat, Corak says.

      5. Walk uphill a few times a week

      Upping the incline on the treadmill, walking uphill, or climbing a staircase will help you build more muscle, which increases your metabolic rate, says Davis. That will help you burn more calories even when you’re in your desk chair. Davis suggests adding incline intervals to your walks three days per week and steadily increase from there.

      Klein agrees that hills are the perfect way to turn up the intensity on your walk. “As the terrain goes up and down, you naturally adjust the intensity, and the body naturally emphasizes different muscle groups,” she says. It’s also an easy way to keep your body guessing, so you’ll step right over a weight-loss plateau.

      6. Add power-walking intervals to your routine

      To start increasing your calorie burn, add in some intervals, Klein says—and start short at first. After a 10-minute warmup, push your body to walk at an uncomfortable (but still sustainable) pace for 15 to 20 seconds at the start of every minute. Do that for 10 minutes, and then finish off with a 10-minute cooldown.

      Once you’re comfortable with those short intervals, pick up the pace for one-minute intervals to get your heart rate up and burn more calories, says Davis. After you start incorporating one-minute intervals into your regular walking routine, you can increase the pace and duration from there.

      Another tip: While walking faster, focus on swinging your arms, says Davis. The extra arm movement will help you burn more calories and build strength in your shoulders and core.

      7. Add in bodyweight exercises when you can

      Walking to lose weight shouldn’t be all about walking, says Davis. “Stop every block and do 15 to 20 squats, perform incline pushups or triceps dips on a park bench, and do walking lunges down the sidewalk.” All of these exercises increase your heart rate, help you build muscle, and keep your walking workouts from going stale, she says.

      You can also start or end your workout with strength exercises, especially bodyweight moves. Klein recommends moves like planks, wall sits, or calf raises in addition to squats and pushups.

      8. Keep an eye on your calorie count

      While your exact nutritional needs depend on a lot of factors outside of your steps per day, most women who are walking to lose weight follow a 1,200- to 1,600-calorie diet that’s rich in protein, says Davis.

      “If the main focus of your workout routine is low-intensity walking, your nutrition will have to be on-point for you to lose weight,” she says. “Even though you’re increasing your activity levels, you’ll have to decrease your calorie intake,” she says—that’s because you’re probably still not burning enough calories to add tons more to your diet.

      If you’ve been walking consistently and still aren’t seeing the scale budge (or are seeing it go up), take the time to write down what you eat for a week to see if there are any ways to cut back.

      9. Always take the longer route

      Yep, you’ve heard this one before. But all structured walking workouts aside, integrating more steps into your daily tasks (like parking farther from the door, taking the stairs, etc.) can help you hit your daily step goals and lose more weight, she says. “Over time, the little bursts of movement here and there really do make a difference,” says Davis.

      This article was originally published on www.womenshealthmag.com More

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      Maximise Your Runs With These Tips From The Pros

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      Running, while being a go-to workout for scores of women, can be a tough sport to tackle. There’s the question of how to plan your runs when training for a race, how to cross-train so your runs are faster, and how to score new PBs. But even with all of that, motivation can flag, leading to less running. Since that’s the least optimal scenario, we chatted to the pros on how to maximise your runs.

      And to make it worth your while, why not join #Run4Avos? You don’t have to run for a bag of the fruit – it’s all about getting amped about your runs again. Through the Nedbank Running Club’s #Run4Avos campaign, you can take part in weekly challenges and up your game. Join #Run4Avos on Strava and join in on the fun.

      Here, tips from the pros on how to maximise your runs.

      Meet the experts

      Adele Broodryk is a professional runner and 2023 Comrades Marathon second-place finisher.

      Fikile Mbuthuma is a seasoned Comrades Marathon competitor, having completed a whopping 19 races.

      Get motivated

      Get your kit

      While shopping for new fitness clothes is truly a great way to feel motivated to run again, you don’t have to. “Every evening before a training session, I put all my training clothes out. So when I wake I can just put it on and get going,” says Adele Broodryk, professional runner and 2023 Comrades Marathon second-place finisher.

      Plan your runs

      “As I am a pre-planner, dotting every session to come down on a weekly calendar really helps. This way, I can tick them off as they are completed. And who doesn’t like it when lists are marked off as completed?” says Broodryk.

      Use the 15-minute rule

      “Often we opt out of a session due to not “feeling it” or “feeling tired”, but I have found that when pushing through those 15 minutes, I tend to have my best workouts,” says Adele Broodryk.

      “On the other hand, if I still feel that “zoned out” feeling after the 15 minutes, I will then cancel the workout. This can be an indication of my body being tired or overtraining starting to take place.”

      Maximise your runs

      Get it done

      The best way to make sure you stick to your running plan is to just get it done. “Make your run the first thing you do to start your day,” says Fikile Mbuthuma, 19-time Comrades Marathon finisher. “Morning runs can easily become your important daily task. The run also helps energize the mind and body preparing for the day ahead.”

      Stick to the plan

      “Stick to the pre-planned paces! If a run is set out as an “easy” run, keep it that way!” says Broodryk. Going too hard can result in burnout, which would impede your progress anyway. Keep it simple.

      Get in on cross-training

      Do hill sprints

      “One of the easiest ways to power your legs is to run uphill or on a steep. This is a great way to build leg strength,” says Mbuthuma. Try running upstairs or on an incline on the treadmill in short bursts to power up those quads and glutes. This will help you go farther and faster in your regular runs.

      Add strength training

      “Never underestimate the power of strength training. This will help power you in a run, assisting your running efficiency and speed,” says Broodryk. Looking to add to your routine? Follow these pro-certified tips. More

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      Use These Tips To Get MUCH More Out Of Your Skipping Workout

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      Tone your legs, burn kilojoules, up your fitness and improve your coordination with one simple tool you can use in your garden. Here, how to get the most out of your skipping workout.

      Why is a skipping workout so good?

      Like riding a bike, swimming and running, skipping is one of those fun childhood activities that becomes a slog with age. And that’s a pity because, should your fitness goals sit firmly in the camp of cardiovascular improvement and max kilojoule burn, skipping is a form of exercise that comes highly recommended. And unlike those other three (equally healthy) pursuits, you can do it at home and on the cheap – you can pick up an entry-level rope at a very reasonable price.

      Get roped in

      Skipping rope with counter

      This rope, with skipping counter, allows you. to track your skips.

      HS Fitness Heavy Jump Rope

      This heavier rope gives you added weight so you work that much harder.

      Cordless Skipping Rope

      This cordless rope gives you the option to go with or without a rope – and add some weight to the process.

      What are the benefits of skipping?

      Skipping is a calorie burner. Per estimates, you’re looking at around 15 to 20 calories burned per minute. Yeah! If you skip for just 15 minutes, you could burn 250 to 300 calories from jumping up and down.

      Skipping helps shift fat, since it’s a toning workout and cardio in one. By picking up a rope, you’ll tone up your muscles, including the butt, arms, shoulders, stomach and of course, those legs. This makes it one of the most efficient workouts around.

      Using a jump rope can improve your balance and coordination, something that gets worse as you age. A study in the Journal of Sports Science & Medicine looked into the effects of skipping on motor abilities and body balance among football players. They found that people who skipped had ‘enhanced general motor coordination and balance’ compared to those who didn’t.

      Going hard on skipping also means you might score a new PB. That’s according to a meta-analysis of studies which found a correlation between those who skip and faster running times.

      Hop to it – use these form tips from trainer Christa DiPaolo to rope in the gains.

      1. Perfect the jump

      Keep your jumps low to the ground, your knees soft and stay light on your feet to minimise impact. Think, float like a butterfly, not an elephant.

      2. Check your arms

      Your arms should be at a 45-degree angle to your body, elbows pulled in close to your ribs. The further your hands are from your body, the shorter the rope.

      3. Rotate your wrists

      Rotate from your wrists rather than your shoulders – unless you’re using a heavier rope, in which case, rotate from your forearms.

      4. Keep it in the core

      Skipping is an ab exercise as much as anything else, so keep your core engaged throughout. Heavier ropes will force you to do so.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      7 Ways To Find The Motivation To Exercise When The Struggle Is Real

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      Your goal this year was to lose a couple of kilos, or get fitter and stronger, but you only really got as far as buying the pricey shoes that were supposed to make you a better runner. You keep telling yourself “I’ll start on Monday,” but life happens… Well, that’s all about to change. Because I know the struggle – and these are the ways I motivate myself. And they actually work.

      Ahead, 7 ways to find motivation.

      Forget The Numbers

      One of the most demotivating things about exercising is not seeing results. You sweat your butt off every workout, but the scale just doesn’t reflect the effort. Why? Because the scale can be deceiving. If you’re doing strength workouts, you’re gaining muscle. And because muscle weighs more than fat – well, you do the maths.

      I stopped weighing myself because I became so consumed by the numbers that they began to dictate how I felt about myself. If the scale didn’t show I’d lost weight, I wanted to throw in the towel (and a couple of times I did). Instead of focusing on the number on the scale, gauge your fitness/weight loss on how you’re feeling, how you progress in your workouts and how your clothes fit you.

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      Press Play

      There are days where you’re just not feeling it, which is okay – but ask yourself: Am I just being lazy or do I need a rest day? If it’s the former, try music. Spotify has amazing playlists.

      Whatever your fancy, the right music offers a great distraction as you sweat. Plus: Studies show that music can help you push harder during your workouts. Opt for tunes with 120 and 140 beats per minute for best results.

      Stop Comparing Yourself To Others

      You know that saying: Comparison is the thief of joy? It’s true. We think other people look ‘better’ than us – but the presence of someone else’s beauty doesn’t mean an absence of your own. Sure, you might never look like an Insta star or have an ass like Kim Kardashian, and that’s okay. Be your only competition. Do better than you did yesterday. Smash your PB. Just do you.

      READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere

      Try Something New

      Routine is great, but it can also be super boring and I know it! If you’re not enjoying running on the treadmill, chances are you won’t have the motivation to do it. So find something you love. Try dancing, hiking, rock climbing, surfing – any form of movement that gets the heart rate up. Get out of your comfort zone. If you’re doing an activity that pushes you and you enjoy it, you’re most likely to stick to it in the long run.

      Get A Workout Buddy

      A workout partner can push you – and hold you accountable for slacking. Shy? Join a Facebook group. Having support will help you stay motivated and inspired. Just be sure to pick someone who will actually help you rather than flaking at the last minute…

      READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

      Set Small, Realistic Goals

      Having one massive goal is intimidating. Check it out: So you wanted to lose 50kg in one year? Sounds huge, right? But if you say I want to lose four kilos a month, or one kilo a week, that goal seems more attainable. The same goes for completing a full marathon: 42km is long, but if you break up your training into a 5k, then a 10k, and so on, eventually 42km will seem way less daunting.

      Have A Vision

      What’s your end goal? It helps to write down your short, medium and long-term goals. Or make a vision board that depicts everything you want to achieve. Having a visual reminder of why you exercise will help you when things get hard. Can you see it? Now go do it. You’ve got this!

      READ MORE: 5 Steps For Tapping Into Motivation, Direct From The Pros More

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      Try This Post-Workout Hack For A Much Better Recovery

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      So often we judge the effectiveness of our workout by how much we’ve sweated during the session. Yes, checking out your max heart rate comes next. But if you haven’t truly broken a sweat you might feel like you didn’t push your body to its limit. And while there is a certain satisfaction in peeling off a sweaty sports bra, it should be a reminder that you’ve just sweated out a few important minerals during the process. Here, an age-old post-workout hack you may have forgotten about. Because in the realm of post-workout snacks, drinks and other recovery methods, it’s easy enough to forget.

      What We Lose When We Sweat

      Sodium, the main mineral we lose through sweat, is vital for assisting with water absorption in your body. It works both during and after strenuous exercise and thus prevents dehydration. Sodium also stimulates carbohydrates in your body that help to replenish the muscle fuel stores that get depleted by prolonged exercise.

      What sports drinks really do

      Per Harvard’s School Of Public Health, sports drinks serve to replenish what’s lost in exercise. Think: sodium, potassium, magnesium and calcium, all of which are essential to a proper working bod. The specific amount of sugar and salt is formulated for quick absorption and hydration. And, per Western Kentucky University, “Sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.”

      So, What Do You Do About It?

      The post-workout hack? Replenish the electrolytes you’ve lost from exercise. Sports drinks are specially formulated to replenish both the fuel and minerals needed to help rehydrate you. They’re important for sustaining physical (muscular strength, endurance capacity and pace) and mental performance (concentration, reaction time and accuracy).

      If you forgo the drinks? You might wind up feeling weakness, muscle cramps, dizziness, confusion and sluggishness. Of course, this all depends on the intensity of your workout and how much fluid you lose during your workout. Estimates vary greatly, but according to the American Council on Exercise, exercisers should consume 500ml to 600ml of fluid two to three hours before exercise. 20 to 30 minutes before a workout, look to drinking another 230ml. Then, during exercise, 200ml to 300ml every 10 to 20 minutes. And, finally, 30 minutes following exercise, 230ml.

      Reach for these drinks

      BOS Ice Tea

      BOS Ice Tea is a rooibos tea full of antioxidants, electrolytes and essential minerals.

      USN Pro Recover

      Made with vitamin C and other nutrients, this blend works to aid muscle recovery and restore glycogen levels.

      Revive

      Put back the fluids you’ve lost with these sachets, with are calorie, sugar and carb-free. More

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      Connie Ferguson’s Favourite Strength Training Workouts

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      When personal trainer Muzzi Zikalala first started training our July/August 2023 cover star Connie Ferguson, together with her close friends, the mandate was clear. Connie wanted muscle strength in her legs and upper body. “She already does boxing and skips regularly. Anyone who loves boxing needs to have muscle strength to be able to maintain a firm stand.”As a group, our focus at the moment is legs and butt,” says Zikalala. He adds: “The exercises vary. On some Saturdays, we focus on quads, glutes and calves and the next time we focus on hamstrings, glutes and calves. And on other days, it’s a round-off of everything.”

      READ MORE: Get Cover Star Connie Ferguson’s Look

      When it comes to exercise, and overall, fitness Zikalala says Connie’s mindset is already on point. “If we’re doing four sets, that’s exactly what she will do — even if it means taking a breather. But she never cheats an exercise,” he says. The point, he reiterates, is to always push past the pain point because that’s when muscles really start to get transformed.

      “The one thing I enjoy about training sis’ Connie is that she never rushes an exercise. She takes things slowly, which is how you attack muscles. The slower you do it, the more painful it is, the more it burns and the more beneficial it is.”

      Below, are some of the moves that Zikalala has curated as part of Connie’s strength training programme.

      Donkey Kicks

      [embedded content]

      Fire Hydrants

      [embedded content]

      Hip Thrusts

      [embedded content]

      Leg Extensions With A Twist

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      Leg Press With A Twist

      (PS: this one almost always brings Connie to tears, warns Muzzi)

      [embedded content]

      Squats With A Ten-Count Pause

      [embedded content]

      Walking Lunges With Weights

      [embedded content]

      Also Worth Noting

      When switching from a cardio-focused to a strength training programme, remember that it’s a different type of fitness altogether. “Fitness in its very nature is varied and wide. You could be a brilliant swimmer but struggle when you get to weight training because now you’re loading the weights on top of your own body weight. Because you’re now pushing with, probably, twice the force that you would when doing cardio,” says Zikalala. More

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      REVEALED: Planet Fitness’ Supercharge Sweat Is Heading To Fit Night Out! 

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      To get ready for the best workout party in the country, we’re showing you all the magic the trainers will be bringing to Fit Night Out. The Supercharge Sweat with Planet Fitness promises to be a high-energy routine that you’ve never tried before. “It’s a fun, engaging, non-stop, low impact, high energy, calorie-guzzling exercise to music class,” says Ceri Hannan, head of product at Planet Fitness. At this class, you can expect music-driven moves that’ll keep you pumped up all the way through. 

      Why we’re loving Supercharge Sweat 

      This class is made exactly for group classes, using the vibe from the crowd as fuel to go harder. “When it comes to ‘classes for the masses’ The Supercharge Sweat class is perfect,” explains Hannan. “Doable choreography is the name of the game, set to music from musical theatre to Michael Jackson!’” And this workout has pumped up the crowd the world over, from Iceland to India to Times Square. “For me, the magic is all about making the participants feel like the real rockstars,” says Hannan. Ready to rock?

      What makes group classes so special 

      It’ll hold you accountable 

      Per a study in the Journal of Social Sciences, people gravitate towards the exercise behaviours of those around them. What that means? Working out in a group setting pushes you to work harder, since you’ll be with peers around you who are working hard, too. 

      There’s strength in numbers 

      When going it alone, you’re likely to stumble. But with a group supporting you, you’re more likely to push through and make it to the other side. Study after study shows that working out in group settings keeps you going for longer. 

      You’ll have fun 

      You’re more likely to be smiling your way through the workout, since you’re spending it in a group setting, with people around you. And Supercharge Sweat is going to be so much fun that you’ll forget how hard you’re working! 

      You’ll stay motivated 

      Last set of moves really getting to you? Being in a crowd setting pumps up your motivation – and positive vibes are infectious, permeating throughout the entire area, so everyone feels as good as the next person. 

      At Fit Night Out, we’re bringing tons of workouts from different forms of movement that’ll challenge and inspire you on your journey. “The magic of group exercise is super special and seeing thousands of people all connecting and moving as one is priceless,” says Hannan. Want in? Get your tickets to Fit Night Out right here!  More

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      What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

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      Pilates is big RN. In fact, 60.5k of you search for advice and info on the topic every month, so from answering the question ‘What is Pilates’, the best Pilates classes to Pilates for beginners and the difference between Pilates and yoga, we’re here to help. Whether you’re a Pilates pro (maybe you’ve tried a Pilates challenge before) or you’ve yet to set foot in a beginner’s Pilates class, there are a plethora of Pilates YouTube classes out there.

      Unlike a gym workout, it doesn’t require a ton of home gym equipment and the bounty of free Pilates workouts online is increasing rapidly. Not to mention the benefits of strengthening and lengthening your muscles with low-impact resistance training like Pilates – a real godsend for those with finicky joints.

      Not sure where to start? Well, reader, you’re in the right place. Read on for your Pilates for need-to-knows, what to look for if you’re searching for Pilates online, the 15 best Pilates workouts and our best tips for ensuring a successful Pilates workout. Phew, that’s a helluva lot. Let’s get into it.

      What is Pilates?

      In New York in the 1920s, Joseph Pilates devised more than 500 moves, 34 of which were mat-based exercises. He drew of methodology he’d developed while working as an orderly in the Isle of Man in the latter half of WWI, where he worked with patients injured in the war.

      Now, his revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength and are particularly effective if you suffer from back pain. Research published in the journal PLOS One in 2014 showed that Pilates can both effectively ease back pain and boost functional movement when compared to traditional methods like massage therapy and other forms of exercise.

      You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you’ll reap the rewards whichever you do.

      6 Pilates principles

      There are six key principles to Pilates, which are essential for getting the most out of each workout.

      Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.

      Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.

      Control: Aim for total muscular control, going slow and steady.

      Precision: Focus on proper alignment and core engagement, striving for super precise form.

      Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.

      Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.

      8 Benefits of Pilates workouts

      Improves flexibility

      Improves core strength

      A challenging low-impact form of exercise

      Can improve posture and stability

      Can be done with no equipment

      Increases flexibility and range of motion

      Improves muscular endurance and strengthens muscle tissue

      Can be done after injury or as part of physical rehabilitation therapy

      What kind of workout is Pilates?

      ‘Pilates is a low-impact flexibility and muscular strength and endurance movement combined,’ explains Aimee Victoria Long, PT & founder of Body Beautiful Method.

      ‘Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.’

      There are many forms of Pilates:

      Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time

      Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises

      Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment

      Reformer Pilates: A dynamic form of Pilates using a ‘Reformer’ to add resistance and challenge stability

      Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists

      I’d suggest trying out the different forms to find out what works best for you and what you enjoy the most
      Aimee Victoria Long

      Does Pilates count as exercise?

      ‘Pilates is most definitely exercise and when performed correctly it’s very challenging,’ says Long. ‘As an exercise, it counts as a muscle-strengthening workout. Plus, you’re able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.’

      Is Pilates safe during pregnancy?

      You betcha. In fact, if you’re expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. ‘Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.’

      Here are some of the benefits for mums-to-be:

      It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)

      It’s low-impact

      It can reduce back pain

      It helps keep you mobile

      It improves balance

      ‘It is incredibly safe, yet very effective and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,’ Hollie says.

      Can you start Pilates during your pregnancy then? ‘If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started and it’s never too late! Many of my clients turn up to class on their due dates!’

      Is 20 minutes of Pilates per day enough?

      Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.

      ‘When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,’ Hollie says. ‘Little and often will help lead to sustained change and really help you to understand the basics of Pilates.’

      ‘My clients often describe how they are more in tune with their bodies for the rest of the day after practising Pilates and they feel less pain – why wouldn’t we want that every day?’

      Can you do Pilates at home?

      Yes, there are styles of Pilates that require some hefty equipment (think the reformer, Cadillac or Wunda chair), all you need for Pilates is an exercise mat.

      ‘We use bodyweight as our resistance,’ Hollie says. ‘Now don’t think that means it will be easy – your body might weigh 60kg or more – those kettlebells you think are heavy at the gym are probably more like 10kg.’

      Is Pilates good for weight loss?

      Can it help you lose weight? As always, the answer to this one is: it depends.

      Effective weight loss is multi-faceted, so it’s difficult to pinpoint one thing that specifically results in weight loss, says Hollie. ‘It’s affected by sleep quality, hormones, stress levels, diet and activity levels.’

      A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.

      Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. ‘Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,’ Hollie explains. ‘However, if you were doing zero exercise before and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.’

      Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. ‘Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.’

      Pilates vs. yoga

      Wondering what the difference is? Well, they’re both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.

      ‘One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,’ says Long.

      Is yoga or Pilates better for improving overall fitness?

      ‘Both disciplines have great benefits. Depending on your goals. If you’re looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control & stability, posture and coordination while improving muscular endurance,’ says Long.

      ‘However, if you’re looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there’s no reason why you can’t incorporate both Yoga and Pilates into your training programme.’

      So, no need to double down on one discipline – there’s myriad styles of Pilates to try and, done regularly, you’ll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you’ll be set for success. Go on then.

      Is Pilates enough on its own?

      As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:

      Cardio workouts – Pilates isn’t a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.

      Weightlifting – Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.

      Yoga – If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you’ll hold poses for longer during yoga, which is where you’ll make the biggest gains.

      All that said, remember that there’s no use in doing a workout you don’t enjoy. If you hate cardio, for example, don’t try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don’t set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.

      34 Pilates exercises

      There are 34 original Pilates exercises, founded by Joseph Pilates and detailed in his book Return To Life. No matter which type of Pilates you do – reformer, mat, hot or otherwise – these Pilates exercises are the foundation of every class. Joseph would execute the exercises in the exact order listed below, as he believed this was key to reaping the rewards, but you’ll find that most current Pilates teachers will mix them up.

      The hundred

      The roll-up

      The roll-over with legs spread

      The single-leg circle

      Rolling like a ball

      Single leg stretch

      Double leg stretch

      Spine stretch

      Rocker with legs wide

      The corkscrew

      The saw

      The swan dive

      The single-leg kick

      The double-leg kick

      The neck pull

      The scissors

      The bicycle

      The shoulder bridge

      The spine twist

      The jackknife

      The side kick

      The teaser

      The hip twist

      Swimming

      The leg pull-front

      The leg pull-side

      The kneeling side kick

      The side bend

      The boomerang

      The seal

      The crab

      The rocking

      The control balance

      The push-up

      15 best online Pilates classes

      Ready for your fix of Pilates online? Course you are. Here are the 15 YouTube workouts worth your time and sweat. There’s Pilates for beginners options, as well as harder classes for those more familiar with the discipline. The best bit? They’re all options to do Pilates at home! You don’t need to leave your living room and they’re all entirely free – hurrah!

      Pilates classes under 10 minutes

      1. Blast your core in five minutes | Isa Welly

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      2. Challenge your core in ten minutes | BodyFit By Amy

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      3. Advanced Pilates in ten minutes | The Live Fit Girl

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      Pilates classes under 20 minutes

      4. 13-minute pregnancy glute workout | Pilates PT Hollie Grant

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      5. Feel-good Pilates in 15 minutes | Freshly Centered

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      6. Total-body Pilates flow in 18 minutes | Lottie Murphy

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      7. 20-Minute inner thigh isolate workout | Casey Ho

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      8. 20-minute full-body intermediate Pilates Class | Move with Nicole

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      Pilates classes under 30 minutes

      9. Beginners Pilates in 23 minutes | Isa Welly

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      10. Pilates for your bum in 25 minutes | BodyFit By Amy

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      11. Pilates for solid glutes in 25 minutes | Fiit

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      12. Cardio Pilates in 26 minutes | Jessica Smith

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      Pilates classes 30 minutes or longer

      13. Pilates PT Method™ 30-minute workout | Pilates PT Hollie Grant

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      14. 30-minute weighted Pilates total body workout | Isa Welly

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      15. Fat-burning Pilates in 60 minutes | Pilates With Hannah

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      5 tips for a successful Pilates workout

      1. Clear a space big enough

      We get it – your flat share may not even have a living room, but as long as you can stretch your arms out without touching the wall, you’re fine.

      2. Invest in the right equipment

      Before you slip into a ‘pelvic curl’, you’ll need to get your hands on a few pieces to make your session as comfy and safe as possible.

      First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

      Some classes may require a resistance band, which come in different lengths, strengths and sizes. If your Pilates workout calls for one, they should guide you on which type. Watch the workout before to know exactly what you’ll need. A word to the wise: the thicker the resistance band (and the tighter you pull it), the harder your muscles work.

      Other Pilates workouts might ask you to use a small inflatable Pilates ball or a Pilates ring – both pieces of equipment that help with alignment and engaging the correct muscles. Again, see what’s asked of you before you dive into the workout and come up short.

      3. Breathe, rather than brace

      We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

      Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

      4. Put your phone on silent

      Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

      5. Shut all pets out of the room

      There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

      This article was first published in womenshealthmag.com. More