Pilates Is Good For Menopausal Women, Learn Exercises From Pilates Expert Vesna Jacob

Is Pilates good for menopausal women? Absolutely, Yes. Women can do some low-intensity Pilates exercises like the ones mentioned in this article.

Vesna Jacob
Written by: Vesna JacobUpdated at: Apr 01, 2021 19:10 IST
Pilates Is Good For Menopausal Women, Learn Exercises From Pilates Expert Vesna Jacob

Pilates is a great low-intensity exercise for menopause because menopause is a tiring and trying time for most women. Each woman is individual and they have individual experiences and challenged during menopause. Hormonal changes in the menopausal age, weight loss, etc. are some changes that women go through during menopause. Therefore, doing mindful exercises like Pilates is very essential to get through these tough times because of several reasons. Firstly, it is a low-intensity exercise that won’t tire your body and mind. Secondly, it helps in strengthening the body to face the changes as well prepares mentally by reducing stress.

Pilates and Menopause

According to experts, there are three aspects that can help in passing through menopause easily. These are:

  • Low-intensity physical exercise like Pilates
  • Positive mindset with which one is approaching the exercise form
  • Diet and nutrition to manage hormonal imbalances

One should consider these three aspects in the menopausal age to secure their health and wellness.

Pilates Moves for Menopause

Let us now move forward and learn some Pilates exercises for menopause from Pilates expert Vesna Jacob. There are several exercises and you can do whichever you want but it is better to do a warm-up move first to kickstart the body into the Pilates zone.

Also Read: Signs and Symptoms of Menopause in Women

Intention Setting

Intention Setting pilates

This is another warm up move that can be done before starting the exercises. This is a very simple pose that helps in reconnecting your focus and brings your mind and attention to the exercise for greater results.


This is a cardio move that is the best warm up exercise as it elevates the heart rate in a safe manner and aid abdominal muscles.

  • Just lie down on the yoga mat with your back and then lift your leg up making a 90 degree angle with the upper body.
  • Now, bend your lower legs from the knee and bring them parallel to the ground. Stay in this position for a while.
Hundred pilates

Rolling Up

  • Lie on the mat and stretch your hands upwards.
  • Now slowly lift your upper body and forward bend vertebrae by vertebra along with hands.

This exercise is great for abdominal engagement during menopause and strengthening the abdominal muscles.

Rolling Over

This is another version of rolling up where we the focus is on spinal flexion but with legs over.

Rolling Over pilates

  • Lie on the ground straight.
  • Keep your hands on the side with palms touching the ground.
  • Slowly lift your lower body and try to touch the ground near your head with your toes.

This is great for people who don’t have have back or neck issue. Others can do this by keeping a block under the back or neck.

Also Read: 4 Easy Postures To Reduce Hormonal Imbalance After Menopause

Swan Dive

This is a back extension exercise that is a low-intensity Pilates pose.

swan dive pilates

  • Lie down on your stomach.
  • Place your hands on the side with your palms touching the ground.
  • Slowly lift your body upwards such that the lower hand is perpendicular to the upper hand.


  • Sit with your back erect.
  • Open your legs to their maximum extent forming a V shape.
  • Now stretch your arms on the sides and parallel to the ground.
  • Now, bend slowly and try to touch your left foot with your right arm.
  • Come back and now touch your right foot with left arm.
Saw pilates

Menopause is just a phase that comes in every woman’s life. Due to several internal changes, women feel lethargic and inactive. These Pilates moves help in exercising their body without increasing the load. These are low-intensity exercises with larger benefits.

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