As a natural consequence of aging, strengthening, flexibility, and balance become extremely crucial for women. Here, Pilates is a low-impact exercise method that focuses on strengthening the core and all-around physical fitness. This method is perfect for older women to achieve balance and strengthen posture.
In this blog, we explore the best exercises suitable for Pilates for older women in creating a healthier and more active lifestyle.
Why Pilates for Older Women?
Many benefits are derived from attending a Pilates session, especially when the practitioner is an older woman. They include:
Strength and flexibility: Pilates improves muscular strength in the core areas and other parts of the body, while enhancing flexibility. Thus, it can help improve avoiding injuries.
Improves Posture: While doing Pilates, great emphasis is laid on proper alignment and perfect body mechanics. Thus, improving good posture that will minimize back and neck aches.
Improved Balance: Many exercises in Pilates for older women have a balance and stability requirement. Thus, it can be effective in preventing falls and maintaining independence.
Mind-Body Connection: Pilates encourages mindfulness and concentration. So, it will be beneficial to develop good mental health and achieve a relaxing state.
Best Exercises in Pilates for Older Women
- The Hundred
This is a fundamental exercise that is a good warm-up and also engages the core muscles.
How to do it:
- Lie on your back with your knees bent and feet on the ground.
- Lift your head, neck, and shoulders off the mat, and stretch out your legs to form a V shape at an angle of about 45 degrees.
- Stretch out your arms to the sides of your body and keep them straight.
- Pump your arms up and down as you inhale for five counts and exhale for five counts. Do ten reps.
- Pelvic Curl
This exercise tones up your glutes and the muscles in your lower back, with improved flexibility in your spine.
How to Do it:
- Lie flat on your back with knees bent and hips’ width distance between your feet.
- Use the mat to push your feet into, raise your hips towards the ceiling to form a straight line.
- Hold it for about a few seconds before rolling slowly down one vertebra at a time.
- Chest Lift
This exercise tightens abdominal muscles and makes spines more flexible.
How To Do It:
- Lie on your back, bend your knees, and put your feet on the floor.
- With your arms extended behind you, legs wide, place palms on the back of your head with your elbows wide.
- Activate core and slowly lift head, neck, and shoulders off the mat while keeping lower back pressed into the mat.
- Slowly lower back down.
- Single Leg Circles
This exercise in Pilates for older women will improve hip flexibility and work your core.
How to Do It:
- Lie on your back with one leg extended up toward the ceiling and the other leg flat on the mat.
- Draw the raised leg across your body, down toward the mat, and back up again, with your core firm.
- Do five circles in both directions, then switch to the other leg.
- Seated Forward Bend
This gentle stretch stretches the hamstrings and lower back.
How to do it:
- Sitting on the mat, legs straight out in front of you.
- Breathing in, lengthen through your spine, exhaling as you forward and bend toward your toes.
- Hold for several breaths, feeling the stretch along your back and legs.
- Side Leg Lifts
This exercise strengthens the hip muscles, which enhances stability and balance.
How to Do It:
- Lie on one side with legs extended straight and stacked.
- Lift the top leg to about hip height and lower down without letting the bottom leg touch.
- Do ten times and then switch sides.
- The Swan
This exercise in Pilates for older women tones the back as well as improves extension at the lumbar region.
How to Do It:
- Lying on your stomach, place your hands under the shoulders.
- Breathe in and try lifting the chest from the ground using the muscles of the back while holding the ground with the pelvis.
- Hold for a second and then let it go.
Tips for Practicing Pilates Safely from iKore Pilates
Listen to Your Body: Always pay attention to how your body feels during exercises. If something feels uncomfortable or painful, modify or skip the movement.
Make use of Props: Don’t hesitate to make use of props like a Pilates ring or resistance bands. It will help your exercises and provide you with additional support.
Work with a Certified Instructor: If it is the first time you ever utilize Pilates, seek guidance from a certified instructor like Dr. Deepali Gupta. She can take into consideration certain necessities when developing your program.
Conclusion
Pilates is one of the best exercise options for older women can engage themselves in, boosting their strength, flexibility, and well-being. Use these best exercises in Pilates for older women to improve your health conditions that can be influenced by the many effects.
So, if you are ready to get on the Pilates journey, come and join iKore Pilates. We deliver accurate Pilates exercises for healthier and more active lifestyles. Register and take your first step toward a stronger, balanced you.