Pilates for Osteoporosis | 45-Minute Full Body Workout
Pilates can be a great way to build strength, work on balance and maintain mobility — but if you have osteoporosis or osteopenia, some traditional Pilates exercises may need to be modified.
This 45-minute full-body Pilates workout is designed with osteoporosis and osteopenia in mind. We’ll build core, hip, leg and back strength while working on balance, posture and stability — without traditional crunches or other deep spinal flexion.
Options are offered throughout so you can adjust the exercises to work for your body. If you have osteoporosis, a history of spinal fractures or other concerns about which movements are appropriate for you, talk with your doctor or physical therapist before participating.
Want to learn more about exercising with osteoporosis? Read: Exercise & Osteoporosis: What Changes — and What Doesn’t.
LENGTH:
45 Minutes
LEVEL:
Beginner
EQUIPMENT:
None
Workout Focus
Core strength & stability
Full-body strength
No crunches or deep spinal flexion
Balance & stability
Posture
Benefits
Build full-body strength
Improve hip strength & mobility
Improve balance & coordination
IMPORTANT SAFETY NOTE:
This workout is intended for general fitness and educational purposes and is not individualized instruction. If you have osteoporosis, osteopenia, a history of spinal fractures or another medical condition affecting your spine, talk with your doctor or physical therapist about the movements that are appropriate for you. Work within your own abilities and stop if you experience pain, dizziness, unusual shortness of breath or feel unwell.
See the full Exercise Disclaimer in our Terms of Service.
Keep Moving
Continue your practice with a few workouts that support similar goals.
Stretches for Neck & Upper Back
10 min ● All Levels ● Foam Roller
Pilates for Hip & Glute Strength
15 min ● All Levels ● Resistance Band
Pilates for Back Care
45 min ● Beginner ● Foam Roller
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