When it comes to perimenopause, incorporating specific types of pilates exercises into your fitness routine can be highly beneficial. Here are three types of Pilates exercises that you can try to support your health during this transitional phase:
3 Pilate Exercises
1. Core Strengthening Exercises: The Hundred
Perimenopause can bring changes in muscle mass and tone. Core strengthening exercises in Pilates focus on the muscles of the abdomen, back, and pelvic floor. Moves like the Pilates Hundred, Plank variations, and Pelvic Tilts engage these muscles and help improve stability, posture, and overall core strength.
2. Pelvic Floor Exercises: Side Kick
The pelvic floor muscles can weaken during perimenopause, leading to issues such as urinary incontinence and pelvic organ prolapse. Pilates offers specific exercises to strengthen the pelvic floor, such as Kegels, Pelvic Curls, and the Bridge. These exercises can help improve pelvic floor strength and support overall pelvic health.
3. Flexibility and Stretching Exercises: Roll up
As women age, flexibility tends to decrease, and joint stiffness may become more prevalent. Incorporating flexibility and stretching exercises into your Pilates routine can help improve joint mobility and reduce muscle tension. Try exercises like the Swan, Spine Stretch Forward, and the Mermaid stretch to promote flexibility and release tension in the body.
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Written by Karen Manalac