Pilates and Menopause: 5 Key Moves for Relief

Menopause is a natural part of life, but it often comes with uncomfortable symptoms such as hot flashes, mood swings, sleep disturbances, and reduced energy. While hormone therapy is one option, many women look for alternative, natural methods to manage these changes. That’s where Pilates for menopause comes into play.

Pilates is a low-impact form of exercise that focuses on building core strength, enhancing flexibility, and promoting mindful movement. When practised regularly, Pilates for menopause can provide much-needed relief from symptoms, improve your overall sense of well-being, and help you regain energy. 

At Fokus Pilates, I work with you to tailor sessions specifically to your needs, ensuring that every move works to support your body during this transition.

Why Pilates for Menopause?

Pilates is particularly beneficial during menopause for several reasons. 

Here’s how it helps:

• Strengthens core muscles, improving posture and alleviating back pain—a common issue during menopause.

• Enhances flexibility and range of motion, easing the stiffness that often accompanies hormonal changes.

• Promotes relaxation and reduces stress, which can significantly improve mood and sleep quality.

• Boosts circulation, helping to alleviate symptoms like hot flashes.

5 Key Pilates Moves for Menopause Relief

Here are five Pilates exercises that I recommend to help relieve menopausal symptoms. At Fokus Pilates, I will guide you through each move, ensuring proper form and modifications as needed.

1. The Hundred

The Hundred is a classic Pilates exercise that strengthens the core, improves breath control, and increases circulation—helping manage hot flashes.

• How to do it: Lie on your back with knees bent, and feet flat on the floor. Lift your head and shoulders off the mat, engaging your abs. Pump your arms up and down while inhaling for five counts and exhaling for five counts.

2. Roll Up

Roll-ups are great for improving spinal flexibility and balance while strengthening your core. This exercise helps to combat stiffness and promote better posture.

• How to do it: Sit on the mat with your legs extended. Slowly roll down to the floor one vertebra at a time, using your abdominal muscles to control the descent. Roll back up to a seated position, maintaining a long spine.

3. Bridge

The Bridge strengthens the glutes, hamstrings, and lower back, which can help alleviate lower back pain—a common complaint during menopause.

• How to do it: Lie on your back with knees bent and feet flat on the mat. Lift your hips towards the ceiling, squeezing your glutes, and keeping your core engaged. Hold for a few seconds, then slowly lower your hips back to the mat.

4. Teaser

Teasers challenge your core, balance, and focus—areas that can help improve concentration and coordination, which may be affected by menopause.

• How to do it: Sit with your legs extended and arms straight in front of you. Slowly roll back, lifting your legs off the floor, creating a V shape with your body. Hold the position while keeping your core strong and balanced.

5. Side Kick

The Side Kick strengthens your hips, improves flexibility, and enhances circulation, which is great for alleviating muscle stiffness and promoting better posture.

• How to do it: Lie on your side with your legs extended. Lift the top leg slightly off the bottom leg, engaging your core and keeping your hips aligned. Kick the top leg forward and back in a controlled motion.

Starting a Pilates Routine with Fokus Pilates

If you’re new to Pilates or have specific needs due to menopause, here are some tips to help you get started at Fokus Pilates:

• Consult with a qualified instructor: As an experienced trainer, I will develop a personalised plan tailored to your fitness level and symptoms.

• Start slowly: Don’t rush into high-intensity exercises. Pilates is about controlled, mindful movement.

• Focus on form: Proper form ensures you’re getting the most out of each exercise and helps prevent injury.

• Be consistent: Make Pilates part of your regular routine to see long-lasting benefits. At Fokus Pilates, we recommend starting with 2-3 sessions a week.

Final Thoughts

Pilates is a fantastic option for managing the symptoms of menopause. It offers relief through gentle, mindful movements that strengthen the body and calm the mind. 

At Fokus Pilates, I provide a supportive, personalised approach to Pilates for menopause, helping you find balance, comfort, and strength during this transitional stage of life.

If you’re ready to feel more energised, ease your hot flashes, and improve your overall health, contact Fokus Pilates to schedule your first session. 

I am here to guide you on your journey to wellness.

Frequently Asked Questions

• Can Pilates help reduce hot flashes?

  While it can't eliminate hot flashes, Pilates improves circulation and reduces stress, which may help lessen the severity and frequency of hot flashes.

• Is Pilates safe for women with osteoporosis?

  Yes, but it's essential to work with a qualified instructor. At Fokus Pilates, I adapt exercises to ensure they’re safe and beneficial for women with osteoporosis.

• How often should I do Pilates during menopause?

  Ideally, aim for 2-3 sessions per week to see significant improvements in your symptoms and overall well-being.

• What should I wear to a Pilates class?

  Wear comfortable, breathable clothing that allows for a full range of movement.