A 10 minute, 6 Step Pilates workout to support women during the menopause that focuses on flexibility, bone health and mobility
The below routine by Pilates Instructor Annabel Luke, can be done at home with minimal equipment and is ideal for supporting women during the menopause.
1. Spine Stretch Forward – Improves spinal mobility and stretches the hamstrings and back.
Sit on the floor with your legs extended in front of you, hip width apart. Flex your feet and sit tall with your arms stretched forward at shoulder height. Inhale, and as you exhale, round your spine forward, reaching towards your toes. Inhale to stack your spine back up to the starting position. This makes for a satisfying stretch of the lower back!
2. Cat Cow Stretch – Increases flexibility in the spine and strengthens back muscles.
Start on all fours with your wrists directly under your shoulders and knees under your hips. Inhale, arch your back (cow position), lifting your head and tailbone toward the ceilin. Exhale, round your spine (cat position), tucking your chin to your chest and pulling your belly button toward your spine. Alternate between these two positions. I love the cat cow for releasing tension in the neck and upper back.
3. Leg Circles- Strengthens pelvic stability, improves hip flexibility and supports bone health.
Lie on your back with one leg extended and the other leg raised straight up. Keep your arms at your sides for stability. Inhale, circle the raised leg outward and downward, making small controlled circles. Exhale as you complete the circle, engaging your core. Repeat for 30 seconds, then switch to the other leg. This move is crucial for maintaining balance and stability.
4. Pelvic Bridge – Supports the glutes hamstrings, lower back, and pelvic floor.
Lie on your back with knees bent and feet flat on the floor, hip width apart.Inhale and engage your core. Exhale, lifting your hips off the floor until your body forms a straight line from shoulders to knees. Hold the position for a few seconds, then slowly lower back down.
5. Side Lying Leg Lifts – Strengthens the hips, glutes, and pelvic muscles while promoting bone health.
Lie on your side with your legs extended and stacked on top of each other. Support your head with your bottom arm, keeping your top hand in front of you for balance. Inhale, lift your top leg up, keeping it straight. Exhale, lower it back down with control. Repeat on each side.
6. Childs Pose with Side Stretch- Gently stretches the spine, hips, and shoulders improving flexibility and reducing tension.
Start in a kneeling position, then sit back on your heels. Stretch your arms forward on the mat in child’s pose. Walk your hands to one side to stretch the opposite side of your body, hold for 30 seconds, then switch sides. Breathe deeply as you stretch each side. The child’s pose has multiple benefits, including relieving tension in the pelvis, opening your hops and increasing blood flow to your head and neck!
For more easy to follow workouts, check out Pilates By Bel’s Pre & Postnatal Pilates Classes Here.
Credit: Annabel Luke, Pilates Instructor & Founder of Pilates By Bel