I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight
Exercise is important no matter your age. However, as you get older – especially during your pre- and post-menopausal years – maintaining muscle mass becomes more crucial. Additionally, the exercises you did in your younger years might not be the best when you are older. Research has found that Pilates exercises help increase muscle strength, endurance, and flexibility and improve posture and balance – all important during your 50s. Experts also maintain that it is a great workout for leaning out. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, offers 14 beginner-friendly Pilates exercises you can do at home to lose weight in your 50s.
First Exercise
The first exercise focuses on alignment. "Stand facing the mirror. Start at your feet and imagine magnets at your ankles, knees, and thighs. Then, lift up your waist. Make sure your shoulders are even and your hips square. Imagine your spine straight and your glutes gently squeezed like you're holding a silver dollar," Sheppard says.
Second Exercise
"Imagine at the center of your body between your lower abs and above your tailbone. Within that area which we call the center, all movement will flow. Your core muscle groups are all around the center orb," says Sheppard.
Third Exercise
"Take your chin to your chest and slowly roll down one vertebrae at a time. Bend your knees, and be aware of your center. Then, slowly roll up to a standing position again, coming up one vertebra at a time. Imagine it's a string of pearls," she says.
Fourth Exercise
Another great neck exercise? "Take your chin to your chest and feel the stretch behind the neck," she instructs. "Slowly rotate your neck from side to side."
Fifth Exercise
This shoulder exercise can be done anywhere, anytime. "Lift your shoulders," says Risa. "Then lower them." Do this five times.
Sixth Exercise
Another great shoulder exercise? "Rotate your shoulders from the front of your body to the back. Make round movements with your shoulders. Front, back, up and down," she says.
Seventh Exercise
Engage your abs with this exercise. "Sit on the floor with knees bent and back straight. Slowly round your back by pulling your lower stomach muscles toward your spine. Roll down one vertebra at a time until your head touches the floor," says Sheppard.
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Eighth Exercise
"Make sure the spine is imprinted along the floor," before doing this next exercise, instructs Sheppard. "Knees are bent and buttocks are held tight. Raise your arms above your head with fingers facing the ceiling. Slowly and with control lower your arms to your side, using your center as the fulcrum. slowly bring the arms back up above the head with fingers facing the ceiling. Repeat 6 times."
Ninth Exercise
"Bring your right knee and calf into your chest then lift your left knee and calf into your chest. Gently press your knees into your chest and feel your lower back stretching and relaxing. Do 6 times," she says.
Tenth Exercise
"Take both your knees to your right side, letting the right knee touch the floor. Hold for 10 seconds. Then bring your knees into your chest again and go to the other side," Sheppard continues.
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Eleventh Exercise
"Lift your legs as straight as you can. Open your legs and place your hands inside the thighs until you feel the stretch. Hold and repeat five times," she explains.
Twelfth Exercise
For the next one, turn around with your stomach on the floor. "Place your arms at your side. Then, lift your chest and arms off the floor and feel the stretch in your upper back. Keep your pelvis pressed to the floor. Repeat five times," says Sheppard.
Thirteenth Exercise
To do this one, start by placing your hand on the floor and lift up so that you're in a table top position. "The hands should be directly under your shoulders and your knees directly under your hips," she says.
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Fourteenth Exercise
Round your back from the top of the head to your tailbone. Then, straighten the back. "Gently drop your chest a little and raise your tailbone. This is called the cat-cow and is designed to improve the health of the spine and allow it to move in all directions. Repeat 5 to 8 times," she concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
