I asked a Pilates instructor for the best exercise to improve mobility and build core strength after 40 — and her answer wasn’t what I was expecting

I recently spoke with Pilates instructor Olha Levchuk to learn about the best exercise for improving mobility and building core strength after the age of 40. Levchuk, who has been practicing Pilates for a decade, credits the discipline with helping her rebuild her core after giving birth and allowing her to compete in nearly seven marathons without injury.

However, she notes that many people sit for extended periods behind a desk, which can negatively impact mobility. To explore how Pilates can help, I asked Levchuk for the most effective exercise for mobility and the importance of focusing on core strength in different stages of life. According to Levchuk, the Pilates roll-up is the ideal exercise for enhancing mobility.

Unlike traditional sit-ups, the Pilates roll-up emphasizes sequential spine articulation, moving one vertebra at a time to restore full range of motion. This controlled movement strengthens the deep transverse abdominis, obliques, and rectus abdominis muscles, targeting the hamstrings, calves, and back muscles as well. The instructor emphasizes the importance of maintaining proper form, ensuring that the lift originates from the core rather than momentum.

She advises that while mobility is crucial at all ages, it becomes particularly important as we enter our 40s, when spinal alignment and posture should be prioritized due to the effects of desk work. As we age into our 50s and 60s, the focus should shift to endurance, strength, and balance to prevent falls and maintain independence.