Menopause is a natural phase in a woman’s life that brings about hormonal changes and various physical and emotional symptoms. During this time, it’s important to prioritise your health and well-being. One great way to do that is by incorporating Pilates exercises into your routine. Pilates can help alleviate menopause symptoms, improve strength and flexibility, and promote overall well-being.
In this blog post, we’ll explore the 5 best Pilates exercises for menopause.
1. Pelvic Curl
The pelvic curl is a fantastic exercise for menopausal women as it helps strengthen the core, improve spinal mobility, and release tension in the lower back. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale as you lift your hips off the mat, one vertebra at a time. Inhale at the top, then exhale as you roll back down to the starting position. Repeat for 8-10 repetitions.
2. Spine Twist
The spine twist is a wonderful exercise for improving spinal mobility and relieving tension in the back and hips. Lie on your mat with your legs lifted in a table top position. Inhale to prepare, then exhale as you rotate your torso to one side, the movement comes from your abdominals not the legs. Inhale to return to the centre, then exhale as you rotate to the other side. Repeat for 8-10 repetitions on each side.
3. Swan Dive
The swan dive exercise targets the back muscles, helping to improve posture and alleviate back pain. Lie on your stomach with your arms extended overhead. Inhale to prepare, then exhale as you lift your chest and arms off the mat, keeping your gaze forward. Inhale at the top, then exhale as you lower back down. Repeat for 8-10 repetitions.
4. Side Leg Lifts
Side leg lifts are excellent for strengthening the hips, thighs, and glutes. Lie on your side with your legs extended and stacked on top of each other. Inhale to prepare, then exhale as you lift your top leg towards the ceiling, keeping it straight. Inhale at the top, then exhale as you lower it back down. Repeat for 8-10 repetitions on each side.
5. Chest Expansion
The chest expansion exercise helps improve posture and open up the chest, which can be beneficial during menopause when women may experience changes in posture and breathing. Stand tall with your feet hip-width apart and your arms extended in front of you, holding onto a resistance band. Inhale to prepare, then exhale as you pull the band apart, squeezing your shoulder blades together. Inhale to return to the starting position. Repeat for 8-10 repetitions.
Remember to always listen to your body and modify the exercises as needed. If you’re new to Pilates, it’s a good idea to work with a certified instructor who can guide you through the exercises and ensure proper form.
Incorporating these 5 Pilates exercises into your routine can help you manage menopause symptoms, improve strength and flexibility, and promote overall well-being. Give them a try and see how they make you feel!