Strengthen and Stretch Pilates for Mobility
Pilates offers a full-body, low-impact workout that strengthens muscles and supports joints. It’s particularly effective at strengthening core muscles, which are essential for mobility. Let’s get you started with some of our favorite Pilates moves.
Why is Pilates Good for Seniors?
Exercise is essential for people as they get older. It is the best way to enjoy healthy aging and stay active. Pilates offers seniors a way to stay in shape without some of the risks associated with other forms of exercise.
Regular Pilates exercises can:
Improve stability and balance
Increase flexibility
Make you stronger
Improve your posture
You don’t need gym equipment, just something to put on the floor, like a yoga mat. You also want a few pillows and a towel for these exercises.
Best Pilates Exercises for Mobility
These Pilates exercises are designed to build core strength and boost flexibility to improve mobility! You should start these exercises after a short stretch.
Iso Abs
Lie down on your back. Your knees should be bent with the soles of your feet planted on the floor. Place a small pillow or a rolled towel under your neck to protect it if you are uncomfortable.
Make a triangle by pressing your fingers and thumbs with your palms facing outward. Lay your hands down on your lower belly near your thighs. This helps you target the right abdominal muscles with this exercise.
Take a deep breath and pull those lower ab muscles in and up as you exhale. The movement is very slight.
Hold for a few seconds, and then release. Do this for one or two reps.
Hundreds
Stay in the same position on the floor with your hands on the side, palms facing down.
Roll your head up so your chin is close to your chest. Pull those same lower ab muscles as if you are trying to touch your spine with your belly button. At the same time, lift your arms up.
Pulse your arms as you inhale slowly for a count of five. Continue to pulse as you exhale for five.
Modifications:
Raise one leg or both to challenge yourself more.
You can also extend your legs so your toes point at the ceiling.
Lower your extended legs lightly to advance the exercise.
Do 12 reps of whichever position works best for you.
Roll-Ups
Lie on your back and extend your feet out. Engage your lower abs and reach your arms up.
Roll your head up, crunching your abs and pulling your shoulders off the ground. Go as far up as possible while still in control, then drop your head back to the floor.
Modifications:
Roll up to a seated position. Roll back down to that point of control and then sit back up. If necessary, grab the back of your knees for more control.
Place a pillow behind your back and then roll up to a seated position before lowering back to the pillow.
Roll up to a seated position and then roll back down to start.
Reverse Roll Up
While lying on your back, lift your feet toward the ceiling.
Lower your legs toward your body until your knees are even with your head.
Modifications:
If you need a little push, place your hands or a pillow under your body to give you a lift.
Make sure to keep the movements controlled.
Leg Circles
With your legs still in the air, lower one to the ground. Make small circles with the raised leg, reversing with each rep. Repeat the exercise with the other leg.
Forward Spine Stretch
In a seated position, raise your hands over your head. As you exhale, round your shoulders down and move your hands toward your toes with your head bent toward the floor. It should feel like you are rounding over a beach ball. Inhale as you pull your head and arms back up.
Knee Hugs
Lie back down and lift your legs slightly. Wrap your hands around one knee, pull it toward your body, and switch legs.
Modifications:
Do this exercise with your head on the floor or raised
Stretch your legs out instead of keeping your knees bent.
Place a pillow under your hips if you need support.
V Crunches
While on the floor, drop both knees in and hug them. Open your legs back up with your feet pointing toward the ceiling. At the same time, lower your arms so they are next to your ears.
Modification:
Extend your legs forward for more of a challenge. The lower your legs are to the ground, the more difficult it will be.
Bicycle Crunches
With your legs off the floor and your knees bent, place your hands near your ears. Pull one knee forward toward your head and lower the other leg toward the floor. At the same time, twist your torso, moving your elbow on the side of the lowered leg toward your bent knee.
More Exercises for Over 50 Fitness at Mighty Health
Watch the full video for the entire Strengthen and Stretch Pilates workout! Interested in more Pilates classes or other low impact workouts? Find more great exercise routines at Mighty Health, the all-in-one health and wellness program for the 50+ crowd. Match with your very own health coach for personalized guidance on all your health goals!
