Pilates is a popular choice for women over 50 who want to stay strong and moving: it is low-impact, you can do it lying down or seated, and every move can be made easier or harder. Doing it at home means you can go at your own pace, with no class to keep up with. This guide covers how to start safely, which props make the moves more comfortable, and a gentle 15-minute routine to try.
Full disclosure: Pilamie sells a home Pilates kit, and we link to it below. This article is general information, not medical advice. If you have a health condition, joint problems, osteoporosis or a recent injury, ask your doctor or a physical therapist which moves are right for you before you start.
Why Pilates suits many women over 50
- Low impact. There is no jumping, and most moves are done on a mat.
- Easy to adjust. Every move has a smaller, gentler version, so you can start where you are.
- Works the whole body. Core, hips, glutes, back and arms all get attention in a short session.
- Focus on control and posture. Pilates teaches slow, controlled movement and good alignment, which many people find helpful in everyday life.
How to start safely at home
- Get the all-clear first. Especially if you have any of the conditions above.
- Start with 10 to 15 minutes. Two or three times a week is plenty at first.
- Move slowly. Speed is not the goal. Control is.
- Keep the range comfortable. Never force a stretch or push through pain.
- Be careful with deep forward bends and twists if you have been told your bones are fragile. Ask your doctor which to avoid.
- Use support. A thicker mat, a folded towel under the head and grip socks all make sessions more comfortable.
Props that make moves easier (and harder)
- Soft mini ball: under the head or behind the back for support, or between the knees to help you feel your inner thighs and core.
- Pilates ring: a light squeeze between the knees or hands adds gentle resistance without weights.
- Loop and long bands: start with the lightest level and move up only when a move feels easy.
- Stretching strap: lets you stretch the back of the legs without having to reach your feet.
- Grip socks: help you feel steady on a smooth floor.
A gentle 15-minute Pilates routine for over 50s
- Breathing and pelvic tilts (2 minutes). Lie on your back, knees bent. Breathe out and gently tilt the pelvis to flatten your lower back, breathe in to release. 10 slow reps.
- Bridge with ball squeeze (2 minutes). Ball between the knees. Squeeze lightly and lift the hips a few inches, then lower slowly. 8 to 10 reps.
- Knee folds (2 minutes). Keep your pelvis still and lift one bent knee toward the ceiling, then lower. Alternate sides, 8 per side.
- Ring chest press (2 minutes). Lie or sit tall holding the ring between your palms at chest height. Press gently for two counts and release. 10 to 12 reps.
- Side-lying clam with band (3 minutes). Lie on your side, lightest loop band just above the knees, knees bent. Keep the feet together and lift the top knee, then lower slowly. 10 per side.
- Seated band row (2 minutes). Sit tall with legs out in front, long band around your feet. Pull the band toward your ribs, squeezing your shoulder blades together. 10 to 12 reps.
- Strap leg stretch (2 minutes). On your back, strap around one foot, raise the leg only as far as is comfortable and hold for 30 seconds each side.
How to progress
- Add one or two reps before adding resistance.
- Move up one band level at a time.
- Build up to 20 to 25 minutes, three or four times a week, if that feels good.
- Keep one day a week for gentle stretching only.
Everything in one bag
The Pilamie Home Pilates Kit includes the ball, ring, five band levels from extra-light up, a long band, a stretching strap and two pairs of grip socks, for $49.99 with free tracked US shipping. It also makes an easy gift for a mom, sister or friend who wants to start. Our free 28-Day Pilates Challenge includes easier options for every move.
New to Pilates? Read how to start Pilates at home in 4 weeks, or try the slower pace of somatic Pilates.