Healthy You
Do-It-Yourself Pilates Workout
Bring home the benefits of this core-strengthening routine—no gym or studio required
IF IT SEEMS like there’s a new Pilates studio popping up on every corner, you’re not imagining it. This low-impact workout has been 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 don’t have to sign up for a class or studio membership to partake. Here are five Pilates-inspired moves to try at home.
WALL PUSH-UP
Improves upper-body strength and core stability and 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 starting position. To make it easier, step closer to the wall. Begin with two sets of 10 to 12 reps.
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.
STANDING MARCH
Helps build a strong core to enhance balance and stability and improve posture.
▶︎ Stand with your feet hip-width apart, knees slightly bent, ribs over your hips. Keeping your hips level, lift one knee after the other to march in place. “To add an extra balance and core challenge, extend your arms forward or overhead,” says Jill Drummond, vice president of fitness at Bodybar Pilates. Start with 30 seconds and work your way up to one minute.
SUPPORTED SIDE LEG LIFT
Targets the outer hip muscles, which play an important role in stability.
▶︎ Hold on to a wall with your right hand. Shift your weight onto your right leg. Lift your left leg straight out to the side. Lower it back down slowly, then repeat. Do 5 to 8 reps on each side.
SIT-TO-STAND WITH BAND ACTIVATION
Strengthens the thighs, hips and glutes.
▶︎ Sit and wrap a resistance band around your thighs, just above the knees.
▶︎ Stand up, gently pressing the knees outward into the band to activate the hips and glutes. Slowly sit back down with control, maintaining the outward resistance. Try two sets of 15 repetitions.
Nicole Pajer writes for People and other publications.
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Visit aarp.org/pilates for more exercises and videos.