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Pilates

Beginner Pilates for over-50s

Osteoporosis often causes no symptoms until a bone breaks, so this session follows the precautions in a UK consensus on exercise for osteoporosis: no curl-ups, roll-ups or roll-downs, your head stays down, a hip hinge replaces the roll-down, and back strengthening and balance work stay in. Move smoothly, breathe out on the effort, and stand beside a wall or worktop for the balance work. Add curl-ups and roll-downs later only if you know your bones are healthy, or a physiotherapist says they suit you.

20 minBeginner13 movesA wallAbs · Glutes · Hip flexors · Hip abductors · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Set up

  1. Lateral breathing (Pilates breathing)6 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent: in through the nose into the sides of your ribs, out through pursed lipsHarder: Roll-up (Pilates)

On your back, head down

  1. Glute bridge8 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift as one piece with your back in neutral, instead of peeling the spine upEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoPilates toe taps: the pelvis stays stillHarder: Forearm plank
  3. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoBottom knee bent, small circlesHarder: Corkscrew (Pilates)

On your side

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoLegs slightly forward of your hips, head resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoHips stackedHarder: Lateral band walk

Face down and all fours

  1. Swan (Pilates swan dive)5 small reps
    Intermediate · Back, Glutes, Triceps · 3D demoLift only as far as is comfortable: strengthening the back muscles helps postureEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoHold each for up to 3 breathsEasier: Bird dog, one limb at a timeHarder: Bear Crawl
  3. Knee hover (Pilates tabletop hover)3 holds of 15 s
    Beginner · Abs, Shoulders, Quads · 3D demoFists or forearms if your wrists hurtHarder: Straight-arm plank (high plank)

Sitting

  1. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a folded towel, tall through the spineHarder: Side bend (Pilates)
  2. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall on a folded towel or block and twist smoothly, within a comfortable rangeHarder: Saw (Pilates)

Standing

  1. Hip-hinge practice8 slow reps
    Beginner · Glutes, Hamstrings, Back · 3D demoLong back, hips travel back: the bone-friendly swap for the roll-downHarder: Dumbbell Romanian deadlift
  2. Single-leg stand2 holds of 20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoBeside a wall or worktop; touch it whenever you need toEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Tips

  • If you have osteoporosis or have had a spinal fracture, ask a physiotherapist before adding curl-ups, roll-ups or rolling moves. A UK consensus suggests alternatives to Pilates roll-downs and curl-ups as a precaution; people who already do them comfortably and smoothly can continue.
  • Twice a week matches the UK osteoporosis consensus advice of balance and strength exercise, including Pilates, at least twice a week. Walk on other days, and add strength training with weights for your bones: Pilates doesn't replace it.
  • Stop any move that causes sharp pain, dizziness, numbness or tingling, and get up slowly from the floor.
  • When two sessions in a row feel easy, add repetitions first. If you know your bones are healthy, move on to the beginner Pilates workout.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the beginner pilates for over-50s take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.