As you age, it’s essential to take time to smell the roses and fully enjoy life.
The loss of muscle mass, function, and strength that inevitably comes with age is no joke.
Pilates exercises can be modified for any injuries and to protect the spine as it ages.
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It provides the benefits of muscle toning and flexibility through low-impact yet effective movements."
Below are some of the best Pilates floor exercises for seniors to improve their strength.
All you need is an exercise mat and some good motivation to get started.
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To get started, lie flat on your back with your feet placed hip-width apart.
Keep your palms and feet pressed into the exercise mat as you lift your hips.
Hold the bridge at the top, then lover.
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Keep your knees stacked over your hips, and raise your feet off the ground.
Next, bend to your left side as you touch the floor with your toes.
Activate your core so your lower back stays still.
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Do the same on the opposite side.
Perform 10 reps per side.
Begin seated on the mat, lengthening your legs and stretching them out to the width of your mat.
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Flex your feet, and plant your heels on the ground.
Stretch your arms out to shoulder height, exhale, and reach them toward your feet.
Activate your core as you stretch out.
Then, inhale as you stack your spine and sit tall.
Repeat four more times.
Start by lying supine on an exercise mat, raising both legs to form a tabletop position.
Place your hands at the back of your head.
Return to the center before repeating on the other side.
Continue to alternate, completing 10 reps on each side.
Inhale as you bring it back down.
Do this exercise nine more times before switching sides.
Begin seated on your left hip, keeping your right leg over your left, and both knees bent.
Put your left hand on the floor just a few inches away from your left hip.
Exhale as you stretch your right arm overhead and assume a side bend.
Inhale, and sit back up tall.
Do this exercise four more times before switching sides.
Lie down flat on your stomach, placing your feet hip-width apart.
Keep the tops of your feet parallel and pressed into the ground.
Position your hands below your shoulders, keeping your elbows bent and aligned with your shoulders.
Press your palms and pubic bone into the floor as you lift your chest.
Shift your gaze ahead of you.
Then, exhale as you return down to the mat.
Do this exercise four more times.
Begin in a quadruped position with your hands and knees on the floor.
double-check your shoulders are over your wrists and your hips are over your knees.
If you feel stable, extend your right leg, keeping it straight behind your hip.
Hold the position for three breaths, then switch sides.
Do this exercise four more times, two times per side.
Roll-down to Pushup
This is a two-for-one exercise.
Do this exercise two more times to wrap up.
