Top 5 Pilates Exercises for Menopause in 2025: Boost Strength & Flexibility

Maintaining an active lifestyle during menopause is essential for preventing osteoporosis, preserving muscle mass, and supporting bone health. Incorporate these 5 Pilates exercises to enhance your strength and flexibility effectively.

Menopause brings significant hormonal changes, bone density reduction, and often, unwanted weight gain. Embracing a healthy routine can ease these transitions and improve overall well-being.

Pilates offers a low-impact, effective workout that’s perfect for managing menopausal symptoms and promoting physical health.

Before You Begin

If you experience pelvic floor issues or limited mobility due to menopause or other factors, consult a healthcare professional before starting Pilates. They can recommend modifications to ensure exercises are safe and effective.

Use a yoga or padded mat to support your body during all exercises below.

The Hundred

A foundational Pilates move, The Hundred strengthens your core and stabilizes your lumbar spine and pelvis.

How to Perform The Hundred

Target muscles: abdominal and respiratory muscles

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale deeply, flatten your lower back, curl your head and shoulders off the floor, and raise your arms a few inches beside your body.
3. Inhale, engage your abs, and pump your arms up and down while keeping shoulders stable, counting to 5.
4. Exhale and continue pumping to a count of 5.
5. Repeat this breathing and pumping cycle until you reach 100 counts.

For a greater challenge, lift your legs bent at 90 degrees with shins parallel to the floor to activate lower abs. Always engage your core without straining your lower back.

Roll Up

This core-focused exercise enhances spinal mobility and control.

How to Perform Roll Up

Target muscles: abdominals

1. Lie flat with legs extended, arms overhead hovering just above the floor.
2. Inhale, flex your feet, and raise your arms to shoulder height.
3. Exhale, curl your head and shoulders, and slowly roll up vertebra by vertebra, reaching toward your toes while keeping your abs engaged.
4. Inhale as you begin to roll back down, reversing the movement carefully.
5. Repeat at least 5 times.

Side Kick

This exercise improves hip stability and core strength.

How to Perform Side Kick

Target muscles: glutes, abs, hip flexors, spine extensors

1. Lie on your left side with shoulders, hips, and ankles aligned. Support your head with your left arm.
2. Inhale, lift your right leg to hip height, and pulse forward twice with a flexed foot.
3. Exhale, point your toes, and sweep your leg backward, maintaining spinal stability.
4. Repeat 8 times per side.

Saw

This move enhances spinal rotation, strengthens back extensors, and tones abs and obliques.

How to Perform Saw

Target muscles: spinal extensors, abdominals, obliques

1. Sit with legs extended wider than hip-width, feet flexed.
2. Inhale, raise arms to shoulder height forming a “T.” Exhale, root into your sit bones.
3. Inhale, rotate torso right and lean toward your right leg.
4. Exhale, reach your left hand toward the outside of your right foot, maintaining control.
5. Inhale, straighten spine while staying rotated; exhale to unwind.
6. Repeat 5 times each side.

Forward Bend

Finish with this stretch to improve spinal mobility and engage your core.

How to Perform Forward Bend

Target muscles: abdominals, spinal extensors

1. Sit tall with legs extended hip-width apart, feet flexed.
2. Inhale, stretch arms overhead.
3. Exhale, lengthen your spine and roll forward vertebra by vertebra, reaching toward your feet.
4. Inhale as you slowly roll back up.
5. Repeat 5 times.

Why Pilates is Ideal for Menopause

Strength training through Pilates supports bone density, potentially reducing osteoporosis risk during menopause when estrogen levels decline. Pilates offers a low-impact workout that enhances flexibility, balance, muscle tone, and endurance.

• Gentle on joints
• Improves balance and flexibility
• Strengthens muscles and tones body
• Boosts stamina

Final Thoughts

Regular exercise is crucial during menopause to maintain bone health and muscle strength. Incorporating these Pilates moves can help you stay active and feel your best. Always consult your doctor before beginning any new exercise program.

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