Why Pilates is a Game-Changer for Women 40+
- Kim Francis
- Sep 8
- 3 min read
As we move through our 40s and beyond, our bodies begin to change. We may notice shifts in balance, strength, posture, and energy levels. Menopause, hormonal fluctuations, and the natural aging process can leave us feeling less connected to our bodies than we once were. The good news? Pilates is one of the most effective, low-impact ways to support women through this stage of life.
The Benefits of Pilates for Women 40+
Builds Core Strength & Stability Pilates strengthens the deep core muscles that support your spine and pelvis. This creates stability, improves posture, and reduces back pain—something many women experience more often with age.
Enhances Mobility & Flexibility Gentle, controlled movements increase your range of motion while keeping joints safe. This not only helps with daily activities but also prevents stiffness and injuries.
Improves Balance & Coordination As we age, balance naturally declines, but Pilates restores and trains it. Better balance means more confidence in movement and less risk of falls.
Supports Bone Health Weight-bearing and resistance-based movements in Pilates can help maintain bone density—crucial during and after menopause.
Boosts Mind-Body Connection Pilates isn’t just about physical strength; it’s about awareness. By focusing on breath and mindful movement, you reduce stress, increase energy, and leave each class feeling more grounded and calm.
Try This at Home
Here are a few simple Pilates-inspired movements you can explore right now—no equipment needed:
Breath & Core Connection Sit tall or lie on your back. Place your hands on your lower belly. Inhale deeply through your nose, and as you exhale, gently draw your belly button toward your spine. Repeat 5–8 times to awaken deep core muscles.
Pelvic Tilt Lie on your back with knees bent, feet hip-width apart. As you exhale, gently tilt your pelvis to flatten your lower back against the mat. Inhale to release. Repeat 10–12 times to strengthen and mobilize the lower spine.
Standing Roll-Down Stand with feet hip-width apart. Slowly roll your spine forward one vertebra at a time, letting your head and arms hang heavy. Inhale at the bottom, then exhale to roll back up. This lengthens the spine and eases tension.
These simple practices give you a taste of how Pilates strengthens from the inside out while calming the mind.
Where to Begin
At Empowered Wellness, Kim offers two unique classes that blend Pilates with yoga—giving you the best of fitness and yoga in one seamless practice. Instead of choosing between strength training and yoga, you’ll enjoy both in a single class that leaves you stronger, more flexible, and deeply restored.
✨ Core & Calm – Sundays 9:30–10:30 AM This class combines Pilates for core strength with mindful yoga for relaxation. If you’re new to Pilates, this is the perfect place to start.
✨ Pilates & Poses – Mondays 5:00–6:30 PM A more dynamic and challenging class, blending Pilates core work with energizing yoga postures. Ideal if you’re looking to build strength and enjoy a deeper practice.
Both classes are adaptable for all levels, but Core & Calm is especially welcoming for beginners who want to ease in and build a strong foundation.
Your Next Step
If you’ve been curious about Pilates but unsure where to start, these classes are the perfect opportunity. You’ll gain strength, mobility, and confidence—all in a welcoming, supportive environment.
👉 Join Kim for Core & Calm on Sundays or Pilates & Poses on Mondays and experience the benefits of Pilates + Yoga in one seamless class.
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