Pilates For Older Women: 7 Exercises To Improve Senior Health

Older women often face unique challenges in maintaining their health and fitness. 

As we age, our bodies undergo physical changes that make exercise more complex and intimidating (1). However, staying active is key to maintaining overall health and preventing age-related conditions such as osteoporosis, arthritis, and heart disease.

Pilates is a low-impact exercise that strengthens the core muscles, improves flexibility and balance, and promotes better posture (2). It is ideal for older women as it can be modified to accommodate different fitness levels and physical limitations.

Let’s discuss 7 Pilates exercises designed for older women to help improve senior health.

Is Pilates Good For Older Women?

Pilates is an excellent exercise for older women needing a low-impact workout that still provides numerous health benefits. Here are some reasons why Pilates is suitable for women over 50:

• Low Impact: Our joints may become more susceptible to injury as we age. Unlike high-impact exercises like running or jumping, Pilates is a low-impact exercise that puts minimal stress on the joints (3).
• Focus On Core Strength: Core strength is essential for maintaining good posture and balance (4), which becomes increasingly important as we age (5). Pilates targets the core muscles, including the abdominals, back, and pelvic floor muscles (2). Strengthening these muscles can improve posture and help prevent falls.
• Improves Flexibility And Range Of Motion: As we age, our muscles become tighter, making it challenging to move freely. Pilates exercises focus on stretching and lengthening the muscles, improving flexibility and range of motion (6).
• Promotes Mind-Body Connection: One of Pilates’s key principles is focusing on breath and proper form during exercises (7). This focus promotes a mind-body connection that can improve body awareness and coordination, which can decline with age (8).
• Modifiable For Different Fitness Levels: You or a trainer can modify Pilates exercises to accommodate different fitness levels and physical limitations. This modifiability makes it ideal for older women with health conditions or injuries.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

What Are The Best Pilates Exercises For Seniors?

Now that we’ve established the Pilates for older women benefits, let’s explore 7 exercises that can improve senior health.

These exercises can help you answer the question, “What is the best pilates for older women?”

1. The Hundred

The Hundred is a classic Pilates warm-up that increases circulation, engages the core, and energizes the body. 

Its rhythm and focus on controlled breathing make it ideal for seniors looking to build core strength without exerting too much pressure on the spine.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your core and lift your legs into a tabletop position (knees above hips, shins parallel to the floor).
3. Lift your head, neck, and shoulders off the mat, gazing at your thighs.
4. Extend your arms alongside your body, a few inches above the floor, palms facing down.
5. Begin small, quick pumps of your arms while taking five short inhales, then five short exhales.
6. Keep your core engaged and maintain the position.
7. Repeat this breathing cycle 10 times for a total of 100 arm pumps.
8. Slowly return your head, shoulders, and feet to the mat to finish.

Modifications 

Keep your feet flat on the floor instead of lifting into tabletop if necessary. Support your neck by placing a small towel or cushion under your head. 

2. The Roll-Up

The Roll-Up strengthens the core, stretches the spine, and improves flexibility. 

Many consider this exercise a full body pilates for older women because its motion helps maintain smooth and fluid movements while encouraging spinal mobility. 

1. Lie flat on your back with your legs extended straight and arms reaching overhead.
2. Engage your core, inhale, and lift your arms to the ceiling.
3. Exhale as you slowly peel your spine off the mat, one vertebra at a time, reaching forward towards your toes.
4. Keep your movements controlled and maintain a rounded back as you stretch forward.
5. Hold the stretch briefly before inhaling.
6. Exhale and reverse the motion, rolling your spine back down onto the mat one vertebra at a time until you return to the starting position.
7. Repeat 6-8 times, moving with care.

Modifications 

Bend your knees slightly if your hamstrings feel tight. Use a resistance band around your feet for added assistance in rolling up. 

3. Single Leg Stretch

This quintessential Pilates move strengthens the abdominals, improves coordination, and promotes stability in the pelvis. It’s great for seniors who want to develop core strength without strain.

1. Lie on your back with your legs in a tabletop position and hands resting on your knees.
2. Lift your head, neck, and shoulders off the mat, gazing toward your thighs.
3. Extend one leg at a 45-degree angle while holding the opposite knee with your hands.
4. Exhale and gently pull the bent knee toward your chest.
5. Switch legs, extending the bent leg while pulling the other knee toward your chest.
6. Continue alternating legs in a flowing motion, keeping your core engaged.
7. Repeat 8-10 times per leg at a slow and steady pace.

Modifications 

If lifting your head off the mat feels uncomfortable, keep your head resting on it. 

Lower the extended leg closer to the floor only as far as you can maintain stability in your lower back. 

4. The Leg Circles

Leg Circles focus on hip mobility and pelvic stability while engaging the core. This exercise helps seniors maintain smooth joint movement and improve lower body control. 

1. Lie on your back with your arms at your sides.
2. Extend one leg straight toward the ceiling while keeping the other flat on the mat.
3. Engage your core and maintain a stable pelvis while guiding the lifted leg clockwise in a small, controlled circle.
4. Perform 5-6 circles clockwise, then repeat counterclockwise.
5. Switch to the opposite leg and repeat the sequence.

Modifications 

Bend the supporting knee to place your foot firmly on the mat for additional support. Reduce the size of the circles to keep the motion comfortable. 

Read more: Wall Pilates For Women Over 60: Transform Your Health With Low-Impact Workouts

5. The Heel Slide

Heel Slides are excellent for building core awareness and stability while gently mobilizing the legs. This simple exercise helps seniors regain control over core engagement and coordination. 

1. Lie on your back with knees bent, feet flat on the mat, and arms resting at your sides.
2. Engage your core by gently drawing your belly button toward your spine.
3. Slowly slide one heel away from your body, extending the leg along the floor.
4. Pause briefly, then slide the heel back toward its starting position.
5. Alternate legs, performing 8-10 slides on each side.
6. Keep your pelvis stable throughout the movement.

Modifications 

Place a small towel under the moving heel to reduce friction. 

Adjust the range of motion to what feels most comfortable for your knees and hips. 

6. The Double Leg Stretch

This exercise builds overall core strength and promotes coordination. 

Despite being slightly challenging, it’s manageable for seniors when performed slowly, encouraging mind-body connection and precision. 

1. Lie on your back with your legs in a tabletop position and hands resting on your knees.
2. Lift your head, neck, and shoulders off the mat, looking toward your thighs.
3. Extend both legs at a 45-degree angle while simultaneously stretching both arms overhead.
4. Exhale and sweep your arms back around to hug your knees.
5. Repeat the motion 6-8 times with a steady flow.

Modifications 

Lower the legs as far as you can maintain control without arching the lower back. Keep your head down on the mat if lifting it feels uncomfortable. 

7. The Saw

The Saw improves spinal mobility, stretches the hamstrings, and gently works the obliques. Its seated position is ideal for seniors, allowing them to move in a controlled manner with a focus on breath and alignment. 

1. Sit tall with your legs extended wide on the mat and arms stretched to the sides at shoulder height.
2. Take a deep breath in to prepare.
3. Exhale and twist your upper body to the right.
4. Stretch forward, reaching your left hand toward your right foot, keeping your back rounded.
5. Return to the starting position with control and inhale.
6. Repeat on the opposite side.
7. Perform 6-8 repetitions, alternating sides.

Modifications 

If it’s challenging to keep your spine elongated, sit on a cushion or block. 

Bend your knees slightly if your hamstrings feel tight or restrictive.

What Is The Maximum Age For Pilates?

Pilates is a low-impact exercise you can adapt and modify at any age. 

Pilates has no maximum age, as it can provide numerous benefits for seniors, such as improving balance, flexibility, and overall strength (9).

One of Pilates’ greatest strengths is its ability to meet you where you are. Pilates can be customized to suit your needs, whether you’re a beginner or someone with pre-existing physical limitations. This inclusivity is part of what makes it so beneficial for seniors.

For example:

• Mobility Issues?

Incorporate simple movements like seated exercises or wall-based stretches to make Pilates accessible.

• Joint Sensitivity?

Use props like resistance bands, Pilates rings, or cushions to minimize strain and optimize comfort.

• Balance Concerns?

Perform mat exercises or lying down pilates exercises for a safe way to increase stability without fear of falling.

If you or a trainer modify the exercises to suit your abilities and existing health conditions, you can safely practice Pilates well into your golden years.

How Often Should Older Women Do Pilates?

How often you should practice Pilates depends on your fitness level, personal goals, and body feelings.

• For beginners:

1-2 sessions per week allow your body to adapt to the exercises while giving you time to recover. 

• For intermediate:

2-3 weekly sessions to maintain mobility and balance.

• Feeling more confident and comfortable?

Gradually increase your sessions to 3-4 times a week for more noticeable results in strength and flexibility. 

For those seeking greater strength and core stability, consider practicing more frequently—adding shorter sessions or alternating light and moderate intensity throughout the week.

Listen to what your body needs. 

If you feel fatigued or experience discomfort, take a rest day or modify your session to include lighter, restorative movements. Remember, consistency is more beneficial than overexertion.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

When Should I Not Do Pilates?

Pilates is a fantastic way to improve strength, flexibility, and balance (2), but sometimes it’s best to take a break or seek guidance before practicing. Knowing when to avoid Pilates or modify your routine can help you stay safe and prioritize recovery.

Here’s a list of situations when it might be best to avoid practicing Pilates (10):

• After Recent Surgery

If you’ve had surgery, especially involving the spine, hips, knees, or abdomen, wait for medical clearance before resuming Pilates. Exercising too soon can disrupt the healing process.

• Acute Injuries Or Severe Pain

Avoid Pilates if you have injuries like sprains or strains. Severe back, neck, or joint pain is a sign to rest and seek treatment instead of pushing through.

• When You’re Ill Or Very Tired

Rest is key when feeling unwell due to a cold, flu, or illness. Fatigue can also affect your form and increase the risk of injury, so listen to your body.

• If You Have Certain Medical Conditions

Conditions like herniated discs, severe osteoporosis, or uncontrolled high blood pressure may require you to skip Pilates or make significant modifications. Always consult a healthcare provider first.

• During Pregnancy With Complications

Although Pilates can be safe during pregnancy, complications such as pre-eclampsia or placenta previa make it necessary to pause all physical activity. 

Work with your doctor and a qualified instructor for guidance.

• When Your Body Says ‘Rest’

Always trust your body’s signals. If an exercise feels uncomfortable, take a break or stop altogether. 

Rest and recovery are just as essential as the Pilates practice itself.

By recognizing these moments as opportunities to rest and heal, you’ll prioritize safety and set yourself up for success when you return to your Pilates routine. Always honor your body—it knows best!

If you’re unsure whether Pilates is safe for you, seek advice from a healthcare professional. They can offer personalized guidance based on your health needs and limitations.

Read more: Wall Pilates for Over 50s: Transform Your Workout with Stability and Support

Which Is Better For Older Women, Pilates Or Yoga?

Pilates and yoga are incredible options for older women to maintain health and vitality. Each practice offers unique benefits, making one or the other more suitable for individual needs, goals, and preferences.

While both practices work to improve flexibility, strength, and balance, they do so in different ways. 

Pilates focuses more intensely on core strength and alignment (7), while yoga emphasizes stretching, relaxation, and a mind-body connection (11).

Yoga typically involves flowing movements and poses held for longer durations, making it enjoyable for those who prefer a more meditative experience. 

Conversely, Pilates emphasizes shorter, repetitive exercises to tone and support muscle groups.

To decide which is better, consider your personal goals and preferences.

• Choose Pilates if you want to improve your core strength, posture, and balance or prefer a structured and precise approach to exercise.
• Choose Yoga if you’re seeking a more holistic practice that combines physical movement with mindfulness or if you enjoy stretching and relaxation.

Also, consider any physical limitations. 

You or a trainer can modify yoga and pilates movements to fit your mobility level.

The good news is you don’t necessarily have to choose one. Many older women find that combining Pilates and yoga gives them a well-rounded fitness routine. 

For example, you could practice Pilates to strengthen your core and improve posture, then turn to yoga for stretching, relaxation, and mental clarity.

Ultimately, the better option is the one you enjoy and feel motivated to do regularly. 

Both yoga and Pilates can greatly enhance flexibility, strength, balance, and mental well-being, helping you stay active and healthy as you age. Don’t be afraid to try both and see what feels best for you.

Chair yoga is an excellent option for older women. 

Our post, Chair Yoga Routine For Seniors, discusses the benefits, challenges, and poses you can try.

Frequently Asked Questions

• Is Pilates good for menopause belly?

Yes, Pilates can reduce menopause belly. It focuses on core strength and muscle toning (12), which can help tighten the abdominal area.

Additionally, Pilates improves posture and engages deep abdominal muscles, contributing to a flatter stomach over time. Combined with a healthy diet and regular exercise, it can be an effective tool for managing menopause-related changes.

Our previous publication examines Pilates for Menopause in greater depth and answers any questions about its benefits and limitations.

• What body type is best for Pilates?

Pilates is suitable for all body types. Its adaptable nature means you can modify exercises to meet your specific needs, regardless of size, shape, or fitness level.

Find a qualified instructor to tailor the practice to your body’s abilities and goals.

• When should I not do Pilates?

You should avoid Pilates if you are recovering from recent surgery, experiencing acute injuries or severe pain, or dealing with certain medical conditions like uncontrolled high blood pressure or high-risk osteoporosis. 

It’s also best to rest if you feel unwell or overly fatigued. Always consult a healthcare provider if you are unsure whether Pilates is safe.

• Is 65 too old to start Pilates?

No, 65 is not too old to start Pilates. Pilates is a low-impact exercise that you or a trainer can modify to suit all ages and fitness levels, making it an excellent option for older adults. 

It helps improve strength, flexibility, and balance, helping you maintain independence and reduce the risk of falls (9). With proper guidance, you can safely enjoy its benefits at any age.

Our guide, Pilates For Beginners Over 60, explains the benefits of Pilates for seniors and provides simple routines.

The Bottom Line

Pilates is an excellent exercise option for older women, offering improved strength, flexibility, balance, and overall well-being. 

Pilates helps maintain mobility, posture, and core stability while keeping people active and independent. Its low-impact nature makes it adaptable to various fitness levels and health conditions, allowing modifications to suit individual needs.

If you have any medical concerns, recent surgeries, or specific physical limitations, please consult a healthcare provider before beginning. With proper guidance, Pilates can be a safe, enjoyable way to enhance physical and mental health, proving that it’s never too late to start reaping the benefits of movement and mindfulness.