{"id":294201,"date":"2026-02-20T23:11:12","date_gmt":"2026-02-20T23:11:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/294201\/"},"modified":"2026-02-20T23:11:12","modified_gmt":"2026-02-20T23:11:12","slug":"at-65-ruth-langsford-does-this-exact-60-minute-mat-pilates-routine-to-build-muscle-and-boost-metabolism","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/294201\/","title":{"rendered":"At 65, Ruth Langsford does this exact 60-minute mat Pilates routine to build muscle and boost metabolism"},"content":{"rendered":"

A long-time Pilates<\/a> devotee, Ruth Langsford<\/a> has practised the discipline for years to build strength and stability, working closely with Pilates coach Siobhan Lloyd<\/a>.<\/p>\n

They now train<\/a> together regularly. \u2018I see her once or twice a week, depending on how busy she is, usually in the morning. Each session lasts around 60 minutes,\u2019 Lloyd tells Women\u2019s Health. \u2018But even if she\u2019s only got 15 or 20 minutes, she\u2019s committed to her workout.\u2019<\/p>\n

A range of equipment features in the 65-year-old presenter\u2019s routine. \u2018We mix things up between Pilates apparatus like the reformer<\/a>, the chair and the ladder barrel,\u2019 Lloyd explains. \u2018Sometimes, because she has her own small reformer, she\u2019ll use that at home. She\u2019ll either come into the studio or I\u2019ll go to her house and we\u2019ll do mat Pilates.\u2019<\/p>\n

Ruth Langsford\u2019s 60-minute Pilates routine<\/p>\n

\u2018We\u2019re building Ruth\u2019s repertoire on the reformer,\u2019 says Lloyd, \u2018so if she can\u2019t see me but she\u2019s at home, she can run through the routine by herself. She\u2019s also got hand weights, a ball and a ring that her son Jack gave her for Christmas.\u2019<\/p>\n

Lloyd outlines their typical sequence. \u2018We always start the same way, with the sit-stand. You cross your legs while standing, do a kind of curtsey and try to lower your body weight to the floor,\u2019 she says. \u2018One way I get Ruth to practise at home is by using the stairs. She\u2019ll try to sit on the bottom step and stand back up again. That way she\u2019s only a few inches off the floor and doesn\u2019t risk falling backwards \u2013 we\u2019re nearly there.\u2019<\/p>\n

\"Image<\/p>\n

Instagram | Ruth Langsford<\/p>\n

\u2018Then we go straight through the first 10 mat work exercises in the classical Pilates order,\u2019 Lloyd explains:<\/p>\n

The HundredThe roll-upThe roll-over (Ruth replaces this with short spine stretch<\/a> on the reformer)Leg circlesRolling like a ballThe stomach series of five, including:
– Single-leg pull
– Double-leg pull
– Single straight leg
– Double straight leg
– Crisscross (which works the obliques)<\/p>\n

\u2018When we stop to break, instruct and adjust, it fills the hour,\u2019 Lloyd says.<\/p>\n

Post-menopausal training<\/p>\n

At the moment, Ruth\u2019s goals reflect those of many post-menopausal<\/a> women.<\/p>\n

\u2018We\u2019re focusing on muscle<\/a> strengthening, which is great for metabolism; building neck strength to counteract tightness from writing, sitting and meetings; and improving flexibility,\u2019 Lloyd explains. \u2018She has a busy schedule, so we prioritise anything that keeps her energy up.\u2019<\/p>\n

In some ways, however, Ruth\u2019s routine is more demanding than many might expect. \u2018She\u2019s an impressive powerhouse \u2013 very active, focused and well aligned. She has great posture and stands tall, probably because she\u2019s been on TV for so long,\u2019 Lloyd says. \u2018She has an incredible memory, so she\u2019s easy to teach. My work with Ruth isn\u2019t typical of what a normal 65-year-old might want to do.\u2019<\/p>\n

\"Image<\/p>\n

Instagram | Ruth Langsford<\/p>\n

Ruth Langsford\u2019s go-to Pilates moves<\/p>\n

\u2018Ruth loves being on the reformer,\u2019 Lloyd says, \u2018because you get great feedback from the resistance.\u2019<\/p>\n

One of the first exercises they worked on together was the short spine stretch. \u2018You put your feet in the straps while lying on your back and invert your body. We\u2019re working towards bringing that fully onto the mat, but it requires a lot of hamstring<\/a> length,\u2019 she explains.<\/p>\n

Ruth also focuses on releasing tension in her neck. \u2018We use a small, soft Pilates ball for that.\u2019<\/p>\n

As a classical Pilates teacher, Lloyd always finishes sessions with the long stretch on the reformer \u2013 similar to a moving plank. \u2018Ruth can press through her arms and push the reformer backwards and forwards underneath her,\u2019 she says. They\u2019re now building towards a floor press-up. \u2018It\u2019s a fully integrated move using your arms, shoulders and back.\u2019<\/p>\n

From postnatal to post-menopausal<\/p>\n

Their current sessions look very different from when Ruth first started training with Lloyd.<\/p>\n

\u2018She originally came to me for postnatal Pilates,\u2019 Lloyd recalls. \u2018At that stage, you have more oestrogen in your body, so your muscle fibres respond differently compared to post-menopause.\u2019<\/p>\n

Back then, core<\/a> and hip stability were the priority. \u2018After having a baby, you\u2019re rebuilding abdominal strength, realigning the pelvis and avoiding too much load on the stomach muscles, particularly through flexion or lying on your front,\u2019 she explains.<\/p>\n

Related Stories\"Headshot