Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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Seniors may struggle to maintain independence. As they age, their reflexes slow down and muscles become weaker, which makes them more vulnerable to falls (1). For their own safety, they need to do balance pilates exercises regularly so they can move around without fear of falling.
Many seniors turn to Pilates as a form of gentle exercise that helps improve balance and coordination while also promoting overall strength and flexibility. Not only does Pilates help with physical well-being, it also has mental benefits such as reducing stress and improving mood (2).
This article provides 10 simple yet effective Pilates exercises seniors can do on their own to improve their balance.
But first, here are the answers to a few common questions seniors may have about Pilates:
Balance and Pilates have an interesting relationship. You need balance to perform Pilates exercises correctly, but at the same time, Pilates helps improve balance.
The core principle of Pilates is to strengthen the deep stabilizing muscles in the body, including those that support balance and posture (3).
By regularly practicing Pilates, seniors can improve their proprioception (the body’s ability to sense its position and movement in space) and develop stronger neuromuscular connections. This means they will have better control over their movements and be less likely to fall.
A consistent, well-rounded Pilates routine can help seniors improve their balance and coordination by targeting specific muscle groups. Pilates exercises focus on developing deep core strength and integrating the entire body into every movement, which leads to improved stability and balance (3).
Many Pilates exercises require concentration and control, which helps seniors become more aware of their body’s positioning in space and make necessary adjustments in order to maintain balance.
Although Pilates reformer balance exercises may be out of reach for seniors with significant balance deficits, there are safer but surprisingly effective alternatives:
Standing Pilates: This weight-bearing version improves proprioception and strengthens the muscles that are needed for balance.
Wall Pilates: A wall can provide support and stability for seniors while performing Pilates exercises. Using the wall as a prop helps with balance and allows them to focus on strengthening their core muscles.
Chair Pilates: Similar to using a wall, a chair also offers stability for seniors during Pilates exercises. It’s an excellent option for those who may have difficulty getting down on the floor.
Read more: The Ultimate Chair Yoga Poses for Balance
The following Pilates balance exercises for seniors can be modified depending on a person’s needs and abilities. As always, consult a physician before you start any new exercise routine.
This exercise strengthens the hip flexors and core muscles, which are essential for maintaining stability when walking or standing. By practicing lifting and lowering the legs, seniors enhance their coordination and leg strength, both crucial for balance.
Steps to perform:
This exercise enhances spinal mobility and core strength, which are essential for maintaining an upright posture and balance. The controlled movement helps improve proprioception, or the body’s sense of position.
Steps to perform:
This particular Pilates balance exercise may require some help or supervision from a trainer or caregiver. If that isn’t available, it may be best to skip this exercise.
By focusing on one leg at a time, this exercise strengthens the supporting leg’s muscles and enhances stability. It also challenges the body’s balance by requiring the core to engage and maintain posture.
Steps to perform:
Circling the legs enhances the range of motion and strengthens the lower-body muscles, improving coordination and control. This exercise also promotes joint flexibility, which is essential for stable movement.
Steps to perform:
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This exercise targets the hip abductors, which are essential for side-to-side stability. Strengthening these muscles helps prevent falls and improves overall leg strength and balance.
Steps to perform Pilates balance exercise:
Heel raises strengthen the calf muscles and improve ankle stability, which are essential for maintaining balance during walking and standing tasks.
Steps to perform:
This exercise enhances core strength and flexibility, which are crucial for maintaining a stable posture and preventing falls. It also promotes spinal mobility.
Steps to perform:
The Pilates balance routine increases spinal flexibility and core strength, both of which are crucial for maintaining good posture.
Steps to perform:
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This exercise focuses on hip mobility and core stability, both of which are important for maintaining balance and preventing falls. It also strengthens the supporting leg.
Steps to perform:
Toe taps improve coordination and strengthen the lower legs, which enhances mobility and balance. This Pilates balance exercise also increases ankle flexibility.
Steps to perform:
Find low-impact senior-friendly chair exercises in our Chair Exercises for Seniors 2 article.
Body balance is a combination of both yoga and Pilates, incorporating elements from each practice to improve strength, flexibility, and balance (4). It also includes other exercises that target overall body stability and mobility.
However, the specific focus may vary depending on the instructor or program. Some classes may have a more yogic approach, while others may lean towards Pilates techniques.
The hardest Pilates workouts are often those that incorporate advanced exercises and equipment, such as the reformer or Cadillac. These challenging exercises require a high level of strength, flexibility, and control, which makes them more difficult for beginners to perform.
However, the intensity of a workout can also depend on an individual’s fitness level and familiarity with Pilates movements. Some may find certain exercises harder than others based on their body’s strengths and limitations.
These Wall Pilates Beginner Workouts are perfect for newbies and even intermediates on a Pilates journey.
3-2-1 stands for three days of strength training, two days of Pilates, and one day of cardio work. The idea behind this workout split is to create an all-round fitness regimen.
Some research suggests that Pilates can influence hormone levels, such as cortisol and serotonin, which are related to stress and mood. A few studies have shown that regular Pilates practice may help manage stress and improve mood by affecting these hormones (6).
However, the direct impact of Pilates on balancing hormones overall isn’t extensively documented, and more research is required to draw definitive conclusions.
Pilates is known for its focus on core strength, flexibility, and overall body awareness, which can be beneficial for addressing muscle imbalances.
By emphasizing controlled movements and proper alignment, Pilates helps strengthen weaker muscles and stretch tighter ones, which promotes a more balanced musculature (7).
Regular practice can improve postural control, enhance coordination, and increase body awareness, all of which contribute to correcting muscle imbalances over time.
We’ve compared the pros and cons of Pilates vs Strength Training for muscle in our previous article.
Balance can be trained through various exercises that challenge the body’s stability and coordination. Examples include balancing on one leg, standing on an unstable surface, or performing movements that require shifting weight from side to side.
Specific activities such as yoga, Pilates, and tai chi also incorporate balance training into their practice. Consistent practice of these exercises can improve balance and stability over time.
Incorporating strength and flexibility training can also contribute to overall improved balance. Exercises that target the core, legs, and ankles can improve the body’s ability to maintain balance in different positions.
Body balance is an essential aspect of physical health that is often overlooked in traditional fitness routines. By incorporating exercises that promote stability, strength, and flexibility into your workout routine, you can improve your balance and reduce your risk of falls and injuries. Pilates offers an excellent way to develop these skills while also providing other benefits for overall well-being.
Seniors can use a wall, chair, or other support while performing these exercises to ensure safety and stability. Consult a healthcare professional before you start any new exercise routine, particularly if you have pre-existing conditions or injuries.
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