No, you don't need the gym — here's the 15-minute wall Pilates routine that builds strength and mobility after 40

Hitting 40 isn’t the end game for your fitness. It just means it’s more important than ever to keep exercising and choose movements that help stave off the natural effects of aging.

"Once you hit 40, your body starts losing muscle mass at about 8% each decade," Brittni Johnson, a certified Pilates instructor with the fitness and wellness app BetterMe, explains. "That means getting weaker, stiffer and less steady on your feet, which makes simple daily tasks harder than they used to be."

The good news is that Johnson has a wealth of knowledge to help you stay proactive, and today, the focus is on Pilates. This mat-based practice strengthens deeper muscles known as stabilizers, including the core, glutes and smaller muscles around your spine and hips. Keeping these areas strong will pay off as they support posture, mobility and balance as you get older.

While Johnson put the routine together, a BetterMe model provides helpful demonstrations of each exercise, which you will find below. If you are keen to give this workout a go, stick with me.

Brittni Johnson

Brittni Johnson is an NCPT-certified Pilates instructor with a B.A. in Dance Science from California State University, Long Beach, and over 15 years of experience in performance, education and coaching.

Passionate about movement and mind-body connection, she helps program Pilates workouts for the BetterMe app that leave users feeling strong and accomplished.

What does the routine involve?

I think plenty of people will love this Pilates routine as much as I did, as it takes just 15 minutes and can be done anywhere. You don't need any fancy equipment, only one of the best yoga mats and a wall.

Without further ado, here's how to do each move with confidence and good form.

Alternating arm reach: 2 minutes

Wall side bends: 60 seconds per side

Side leg swing: 60 seconds per side

Side-to-side lunge: 2 minutes

Wall downward dog : 2 minutes

Seated opposite toe reach: 60 seconds per side

Active frog stretch: 90 seconds

Wall straddle stretch: 90 seconds

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