Pilates for seniors: 6 easy and safe Pilates exercises for seniors

Exercise is an essential part in maintaining your mental and physical wellbeing, and as we age, our requirements are ever changing. In particular, for senior’s having a regular exercise routine is important for maintaining health, lowering the risk of diseases and preventing injuries. A major health concern for the seniors is the high risk of falls. There are a number of preventative steps you can take to help reduce the risk of falls in seniors such as improving safety in and around the home and looking after your health. Staying healthy and participating in physical activity better your chance of keeping your muscles strong and joints flexible. Pilates for seniors is an excellent form of physical activity because it helps improve your balance, strength and flexibility without the stress of higher-impact exercises. And, they can be performed by all ages and all fitness levels.

The benefits of Pilates for seniors

There are several health benefits Pilates classes offers seniors, such as easing chronic back pain and preventing or counteracting diseases like heart disease, depression, diabetes and osteoporosis. Pilates has been shown to promote self-reliance & independency, improve brain function, increase energy and enhance mood. You don’t need to commit to an hour-long session every day to see the benefits, you’ll see improvements by doing just 15-20 minutes a few times a week.

6 easy and safe Pilates exercises for seniors

Pilates on the Coast, Central Coast Pilates studio have modified traditional Pilates movements to meet the differing needs for their senior clients. Here are six easy Pilates exercises for seniors, all you’ll need is a mat, a chair or small step and a little floor space.

PILATES MOVEMENT #1: Mermaid Movement

Mermaid movement is a Pilates mat exercise that lengthens and opens out the side of your body. The exercise increases strength in the shoulders, obliques and inner thighs.

1. Sit on the floor with both legs folded to the left side, so your right foot is against you left hip and your left leg is positioned behind you
2. Keep your torso flat and place your right hand on the floor
3. Use your abdominals for support and extend your left arm above your head
4. Extend your spine while you take your left hand to the right side of your body
5. Return and repeat this action for 10-15 repetitions
6. Repeat on the other side

small step and a little floor space.

PILATES MOVEMENT #2: Side Circles

Side circles are a Pilates mat exercise that focuses the workout on the inner thighs. The exercise increases strength in the lower abs, glutes and leg.

1. Lie on your right side with your right upper arm on the floor and your head resting in your right hand
2. Keep your knees straight and bend at your hips with your legs and torso forming a slight angle
3. Raise your left leg 6 to 8 inches and complete 8 small circles from your hip, raising your leg higher with each circle.
4. Climbing down from the highest point, making other 8 small circles
5. Repeat on the other side

small step and a little floor space.

PILATES MOVEMENT #3: Step Ups

This lower body conditioning Pilates exercise can be performed on a stepper or on a Wunda chair. The step ups exercise improves balance and strengthens the legs.

1. Place your right foot onto a bench or chair
2. Bring your left foot to meet your right foot so you are standing on the bench.
3. Return to the starting position by stepping down with the right foot
4. Repeat for 10-15 repetitions on each leg

small step and a little floor space.

PILATES MOVEMENT #4: One Leg Circles

Leg circles are a Pilates mat exercise that focuses the workout on strengthen the core abdominal muscle. The exercise stretches the hips and increases the flexibility of the hamstrings.

1. Lay on a mat surface while keeping your arms down by your side
2. Bend both knees
3. Fold your right leg in to the chest and extend it upwards with a softly pointed foot. You can bend your knee if the original version is too difficult for you
4. Complete 10-15 large circles
5. Repeat on the other foot

small step and a little floor space.

PILATES MOVEMENT #5: Swimming

Swimming is a Pilates mat exercise that focus the workout on the whole body. The exercise strengthens and stretches buttocks, lower back, and core.

1. Lie on your stomach on the floor with legs extended behind you and arms stretched forward
2. Pull your stomach in toward you and lift your arms and legs of the floor, with head and chest so you are looking forward
3. Lift right arm and left leg up and then reverse it
4. Repeat for 10-15 repetitions each side

PILATES MOVEMENT #6: Bird Dog

Bird dog is a Pilates mat exercise that helps strengthen the core and back muscles at the same time. The exercise helps improve balance.

1. Kneeling with knees hip-apart and hands firmly on the ground
2. Lift one hand and the opposite knee while balancing with the other hand and knee and keeping your weight centred
3. Focus on forming one straight line from your hand to your foot and then switch to the other side
4. Repeat for 10-15 repetitions each side

Although you can perform these exercises on your own, working out in a Central Coast Pilates studio like Pilates on the Coast ensures you receive the correct guidance throughout your workout. Working out at a Pilates studio near me also means that you don’t have to buy any Pilates equipment.

Pilates on the Coast creates tailored Pilates classes for seniors, so if you’re suffering from an injury, we can modify the movements and even help with rehabilitation. Our professional Pilates instructor will assess your fitness level, help you set personal goals, and show you how you can reach them. We offer a special discounted rate for seniors on all Group Mat Classes. Pilates for seniors is available with any off our class formats, including Online Pilates Classes not sure where to start? Request a call back and one of our friendly staff will chat to you about your individual needs. You can get to know our studio with our introductory offers.