Workout tip: Master this one Pilates maneuver for a healthier body as you grow older (according to a Pilates instructor)
In the realm of exercise, Pilates squats stand out as a versatile and beneficial movement for older adults. This low-impact exercise engages multiple muscle groups, promoting strength, mobility, and core stability, all essential elements for maintaining a healthy body as one ages.
Pilates squats are not just about bending and straightening the legs. They involve pressing down through the heels when straightening the legs, engaging the back of the legs, and focusing on using the muscles underneath the bum, including the hamstrings and the bottom of the glute maximus. This approach helps to avoid overuse of the glutes, a common issue in everyday life.
One of the key benefits of Pilates squats is the improvement in muscle mass. By engaging large muscle groups in the legs and hips, these exercises stimulate bone density, counteracting age-related muscle loss and reducing the risk of osteoporosis.
Mobility is another area where Pilates squats shine. They improve the flexibility and strength of the hip joints and lower limbs, aiding in maintaining or enhancing mobility, reducing stiffness, and enabling better day-to-day function as you age.
Core strength is another important aspect addressed by Pilates. The emphasis on core (abdominal and back) muscle activation through controlled, precise movements combined with breath control improves core stability, supporting functional independence and helping balance lower limb biomechanics to reduce joint stress.
Spine health is another significant advantage of Pilates squats. Strong, stable core muscles and improved trunk control from Pilates help maintain good spinal alignment and reduce the risk of back pain. The mindful, concentrated movements of Pilates encourage better posture, which is crucial for spine health in older adults.
Quite often, people overuse the top and side parts of their glutes in day-to-day life. Squats help correct this imbalance, building strength and stability in the core and the lower body, particularly the glutes, quadriceps, and calves.
Squats are one exercise that is recommended for people as they age to maintain a healthy body. They are beneficial for spine health, improving everyday movements such as preventing falls and reducing strain on the lower back.
In Pilates classes, squatting is a common movement. Kerrie-Ann Bradley, a Pilates instructor, emphasizes that the focus of Pilates is on achieving a healthy body as one gets older. The approach is not just about building muscle but also about finding better foundations and moving from the parts of the body that don't normally work as hard.
In conclusion, Pilates squats integrate lower body strength work with core strengthening in a low-impact, controlled manner, making them highly beneficial for maintaining strength, mobility, balance, and spinal health as people age. They are a full-body workout, particularly beneficial for the lower body, and a valuable addition to any exercise routine for older adults.
- Incorporating Pilates squats into a fitness-and-exercise regimen can contribute significantly to health-and-wellness, especially as one ages, as they stimulate bone density, improve mobility, and strengthen core muscles to maintain a healthy body effectively.
- Strength training through Pilates squats aids older adults not only by enhancing leg and hip muscle mass but also by improving the flexibility and strength of the lower limbs, essential for maintaining better day-to-day function as aging progresses.
- By focusing on using the muscles underneath the bum and engaging the hamstrings and the bottom of the glute maximus during Pilates squats, older adults can correct muscle imbalances created by everyday life, fostering overall fitness and promoting a healthy aging process.
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