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Why Pilates Is Essential for Menopause
Menopause is a time of huge transition for our bodies, and yet so many of us aren’t fully prepared for what’s coming.
We might expect hot flushes and mood swings, but the impact on strength, posture, and pelvic floor health often takes us by surprise. This is where Pilates can be a game-changer.
As oestrogen levels decline during perimenopause and menopause, we start to see shifts in muscle tone, bone density, and even how we hold ourselves day to day. You might notice more stiffness in the mornings, a sense of weakness you hadn’t felt before, or even the beginnings of bladder leaks when sneezing or laughing. This isn’t just ‘getting older’—these are changes we can work with, and Pilates is one of the most effective ways to do just that.
One of the biggest concerns during menopause is the loss of muscle and bone density. Weight-bearing exercises—like the controlled resistance movements we do in Pilates—are crucial in maintaining strength and reducing the risk of osteoporosis. Unlike high-impact workouts, Pilates challenges the muscles without putting excessive strain on the joints, making it safe and sustainable.
Your pelvic floor is a group of muscles that support your bladder, bowel, and uterus. With hormonal changes, these muscles can weaken, leading to leaks, prolapse, or a sensation of heaviness. Pilates is one of the best ways to build pelvic floor awareness, teaching you how to engage and strengthen these muscles effectively—without over-gripping or holding tension in unhelpful ways.
Menopause often brings a shift in posture due to changing muscle tone and the way we move. This can lead to lower back pain, stiffness, and even a rounded upper back. Pilates for Menopause focuses on deep core activation and spinal alignment, helping you stand taller, move more freely, and prevent discomfort.
We know menopause can be overwhelming—changes in mood, disrupted sleep, and fluctuating energy can make even the idea of exercise feel exhausting. But Pilates is a form of mindful movement that helps regulate the nervous system, improve circulation, and boost energy without burning you out. It’s about working with your body, not against it.
So if you’re navigating perimenopause or menopause, Pilates for Menopause is one of the best tools to keep you feeling strong, mobile, and in control of your body. It’s never too late to start, and small, consistent changes can have a huge impact on how you feel every day.
You might be interested in my brand new Pilates for Menopause class on Friday mornings at 10.45am at Trestle Arts Base – you can find out more and book your space here
All of my Every Mum Pilates class are also suitable for menopausal women – join the waiting lists or sign up here.
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