{"id":913275,"date":"2026-04-23T12:45:37","date_gmt":"2026-04-23T12:45:37","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/913275\/"},"modified":"2026-04-23T12:45:37","modified_gmt":"2026-04-23T12:45:37","slug":"pilates-the-little-bridge-the-anti-ageing-exercise-to-do-every-day-to-stay-supple-and-toned","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/913275\/","title":{"rendered":"Pilates: the little bridge, the anti-ageing exercise to do every day to stay supple and toned"},"content":{"rendered":"

ParisSelect – Pilates : le petit pont, l’exercice anti-\u00e2ge \u00e0 faire chaque jour pour rester souple et tonique<\/p>\n

In 2026, maintaining vitality<\/a> remains a quest shared by millions of people. Among the gentle disciplines available, Pilates<\/strong> is an ideal ally for ageing well. One movement in particular stands out for its simplicity and remarkable effects on the body. <\/p>\n

Pilates, the ultimate anti-aging discipline<\/p>\n

This gentle sport was invented by Joseph Pilates in the early 20th century. Since then, it has enjoyed a worldwide boom, with an ever-increasing number of classes<\/a> and increasingly varied variations. In 2023, some 2 million people<\/strong> in France will be practicing this discipline, i.e. around 3% of the population<\/strong>. <\/p>\n

This success can be explained by a growing desire to age well. Practitioners are looking for good posture, improved mobility and more effective stress management<\/a>. In this way, the method responds to concrete, everyday needs. <\/p>\n

Among the most popular movements, the small bridge occupies a central place. This simple gesture ticks all the boxes for maintaining your body<\/a> over the years. <\/p>\n

\n

\u201cThe small bridge is an excellent exercise for spinal mobility, core activation and strength, and it also works the glutes.\u201d<\/p>\n<\/blockquote>\n

Why is the small bridge recommended?<\/p>\n

As we age, certain movements become precious to the body. When you\u2019re rusty when you wake up or your back is aching, this accessible gesture can do a world of good. Rachel Lennon, yoga teacher and founder of The Wellness Tribe, recommends this exercise to keep your body supple as time goes by. <\/p>\n

The small bridge stimulates several key areas. It activates the spine, strengthens the trunk and tones the buttocks. As a result, it meets the essential requirements for ageing well. <\/p>\n

How to build a small bridge at home<\/p>\n

This basic movement requires no special equipment. All it takes is a few minutes each day to feel the benefits. What\u2019s more, it doesn\u2019t make you sweat, and is accessible to all levels. <\/p>\n

    \n
  • Lie on your back, knees bent and feet flat.<\/li>\n
  • Place your heels close to your buttocks<\/li>\n
  • Hold the lower back against the floor for a neutral position<\/li>\n
  • As you inhale, push down on your heels to lift your hips.<\/li>\n
  • Contract the glutes at the top of the movement<\/li>\n<\/ul>\n

    Then work your way back down, vertebra by vertebra, for optimum control. The specialist recommends 10 to 12 repetitions<\/strong>. She also suggests finishing with a 30-second<\/strong> hold in the upright position. <\/p>\n

    This exercise takes around 5 minutes<\/strong> of your time. Yet the results in terms of mobility and tone are remarkable. <\/p>\n

    Concrete benefits for the body<\/p>\n

    Spinal mobility improves with regular practice. Tension in the back gradually eases. And strengthening the core helps maintain good posture in everyday life. <\/p>\n

    The glutes become more toned thanks to the contraction at the top of the movement. This muscle activation contributes to pelvic stability. As a result, everyday movements become more fluid. <\/p>\n

    Integrate this movement into your Pilates routine<\/p>\n

    The small bridge can be done every morning on waking. It gently awakens the body and prepares the muscles for the day ahead. It can also be used as a recovery exercise after a more intense session. <\/p>\n

    For beginners, start with 5 repetitions. Gradually increase to the recommended 10-12. Your body will adapt as the weeks go by. <\/p>\n

    Back pain sufferers appreciate this gentle gesture. It doesn\u2019t put any sudden strain on the joints. Instead, it strengthens the deep muscles that support the spine. <\/p>\n

    This gentle method is accessible to all ages. It requires neither costly membership nor sophisticated equipment. A few minutes a day is all it takes to maintain mobility and strength over the long term. <\/p>\n

    Written by zaccharie touboul, on 22 April 2026<\/p>\n","protected":false},"excerpt":{"rendered":"ParisSelect – Pilates : le petit pont, l’exercice anti-\u00e2ge \u00e0 faire chaque jour pour rester souple et tonique…\n","protected":false},"author":2,"featured_media":913276,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4322],"tags":[1630,105,5295,16,15],"class_list":["post-913275","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-pilates","tag-uk","tag-united-kingdom"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116454092189374024","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/913275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=913275"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/913275\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/913276"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=913275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=913275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=913275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}