We often get calls from seniors asking if Pilates is hard. I can hear the fear in their voices. Fear of failure, fear of the unknown, fear of getting hurt, fear of not being able to keep up with the class. I find debunking these things almost enjoyable. I love to share how Pilates is for everyone…especially seniors! This is because Pilates classes for seniors are meant to meet you wherever you are on your fitness journey. I thought it would be useful to share a few exercises we do in our senior Pilates classes, so you can see that you too can do Pilates!
Footwork
Target: In senior Pilates classes, you will focus on improving strength, agility and lengthening of these muscles through the Footwork exercises:
Abs, pelvis, inner and outer thighs, glutes, quads and hamstrings.
How To Do
- Attach 3-4 springs to the platform.
- Lie down on your back on the Pilates reformer platform. Place the balls of your feet on the foot bar, heels together and toes apart, to make a small V. Lift your heels and open your knees slightly so they align over your middle toes. Place your arms along your sides, palms flat on the platform, and shoulders against the shoulder blocks, pulling down away from your ears. Look at the foot bar but keep your head down.
- Straighten your legs and squeeze your glutes to push the reformer platform out, making sure your abs stay in and your lower back stays flat on the mat.
- Hold this pose for a moment. Squeeze your glutes.
- Push your feet against the foot bar, bend your knees out over the centers of your feet, and return to the starting position with control.
Feet in Straps – Leg Circles
Target: In Pilates classes for seniors you will focus on improving strength, agility and lengthening of these muscles through the Feet in Straps leg circles exercises:
Inner and outer thighs, abs, hamstrings, pelvis and back.
How To Do
- Attach 2 springs to the platform for the required resistance. Hook the extension strap through the handles.
- Lie down on the platform with your knees bent and feet pointed.
- Lift the straps over your head and then slide in one foot after another to secure your feet in the loops.
- Press your pelvis down, and place your arms long by your sides and palms flat on the platform. Start with your knees bent into your chest, tailbone down, and heels together, toes slightly apart in a small V.
- Extend your legs completely so that your legs are at a 45-degree angle with the platform. Keep your toes turned out and heels together. Make sure the straps fall inside your knees. Squeeze your glutes and pull your abs in to keep your lower back flat on the mat.
- Start moving your legs in small outward circles. Make sure your legs circle evenly and your pelvis stays still.
- After completing 5 reps, circle your legs in the opposite direction.
Feet in Straps – Frog
Target: In senior Pilates classes, you will focus on improving strength, agility and lengthening of these muscles through the Feet in Straps Frog exercises:
Inner and outer thighs, abs, hamstrings, pelvis and back.
How To Do
- Attach 2 springs to the platform for the required resistance. Hook the extension straps through the handles of the other end of the foot bar.
- Lie down on the platform with your knees bent and feet pointed.
- Lift the straps over your head and then slide in one foot after another to secure your feet in the loops.
- Press your pelvis down, place your arms long by your sides, and palms flat on the platform. Start with your knees bent into your chest, tailbone down, and heels together, toes slightly apart in a small V.
- Extend your legs completely so that your legs are at a 45-degree angle and 60 degrees with the platform. Keep your toes turned out and heels together and pointed. Make sure the straps fall inside between your knees. Squeeze your glutes and pull your abs in to keep your lower back flat on the mat.
- Bend your knees into your chest, tailbone down, and heels together, toes apart and repeat.
Stomach Massage
Target: In Pilates classes for seniors you will focus on improving strength, agility and lengthening of these muscles through the Feet in Straps Frog exercises:
Lower abs, pelvis, glutes, inner thighs, quads and hamstrings.
How To Do
- Set 4 springs for resistance.
- Sit at the front of the Pilates Reformer platform. Place the balls of your feet on the foot bar with your heels together and toes slightly apart, knees open shoulder-width apart. Hold the front edge of the platform lightly with your hands outside your knees so that your body remains stable.
- Curve your back by pulling your abs in and tuck your chin. Make sure there is still length in your spine; do not sink down. This is the starting position.
- Inhale, engage your abs, and extend your legs, squeezing your glutes and keeping your heels together. You will slide back as you do so.
- Exhale and bend your knees again. Come back to the starting position without leaning back or sinking down.
Short Box – Round Back
Target: In senior Pilates classes, you will focus on improving strength, agility and lengthening of these muscles through the Feet in Straps Frog exercises:
Lower abdominals, spine.
How To Do
- Place the accessory reformer box over the shoulder blocks. Sit at a hand’s width from the back of the box, facing the foot bar.
- Attach two heavy springs and secure your feet by sliding your feet under the resistance loop attached to the foot bar. Press your feet wide so that they are hip-width apart. Flex your feet so the loop is secured over the arches of your feet.
- Wrap your arms around your waist, lift up tall, and inhale.
- Exhale, pull your abs in, and round back to your tailbone.
- Hold this pose for a moment and come back up, keeping your abdominals in as you come forward.
Getting Started With Pilates Classes for Seniors
These are just a few of the many exercises possible on the reformer in our Pilates Classes for Seniors. Contact us to let us share the magic of Pilates with you!
