If it seems like there’s a new Pilates studio popping up on every corner, you’re not imagining it. The low-impact workout is experiencing a massive surge, with good reason: “Pilates is a great option for those 50 or older because it is a low-impact exercise that will help with your flexibility, mobility, posture and strength,” says Natalie Camardo, an exercise physiologist with the Cleveland Clinic. You won’t believe the many benefits this form of exercise has to offer. And you don’t have to sign up for a class or studio membership to partake.
Here are 10 Pilates-inspired moves to try at home. (Click here for dozens of Pilates videos you can follow along to.)
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Do this Pilates variation of a push-up standing, using a wall for support.
Remie Geoffroi
1. Wall push-up
Improves upper-body strength and core stability; supports bone density
- Stand an arm’s length from the wall with your palms on the wall, shoulder-width apart at chest height.
- Bend your elbows to bring your chest toward the wall, then straighten your elbows as you push against the wall to press your body back to the starting position, says Liz Hilliard, owner of Hilliard Studio Method in Charlotte, North Carolina.
- To make it easier, step closer to the wall.
Begin with 2 sets of 10 to 12 reps
A seated spine stretch encourages the spine to lengthen and flex while also promoting better posture.
Remie Geoffroi
2. Seated spine stretch
Helps lengthen and stretch the spine while promoting core strength
- In a sturdy chair with no arms, sit with your spine straight and your feet flat on the floor. Allow your arms to dangle toward the ground. Inhale as you lengthen through the crown of your head.
- As you exhale, gently round forward from your upper back, allowing your arms to reach toward your knees or shins. Pause, then inhale as you return to a tall seated position.
Perform 5 to 8 reps
Use a band for the sit-to-stand move to strengthen your thighs, hips and glutes.
Remie Geoffroi
3. Sit-to-stand with band activation
This move strengthens the thigh, hip and glute muscles, helping you stay strong and independent as you age
- Sit on a chair and wrap a resistance band around your thighs, just above the knees.
- Stand up, gently pressing your knees outward into the band to activate the hips and glutes, recommends Nofar Hagag, founder of Nofar Method, with studios in New York City and Miami.
- Slowly sit back down with control, maintaining the outward resistance.
Try 2 sets of 15 repetitions
