Mat Pilates for Women over 50? In our talk with Coach Adina O’Neill, Adina mentioned the value of doing Pilates as a cross training exercise. That motivated me to return to the Mat Pilates class at my gym. The first class I attended this time was a real eye opener. I could tell I was working my abs. I also really felt my hips moving in ways that I don’t do much anymore. Nothing really hurt but I was sore afterwards. Not injured but I could sure tell I’d used my body in a different way.
Mat Pilates offers a way to improve strength, flexibility, and balance without the need for equipment other than a Mat. At Becoming Elli, we’re all about empowering strong women, and Mat Pilates fits right in with our thoughts on staying strong, healthy, and active.
What Is Mat Pilates?
Mat Pilates is a low-impact exercise system developed by Joseph Pilates in the early 20th century. It focuses on controlled movements, core strength, and mindful breathing—all performed on a Mat. Unlike traditional Pilates that uses machines like the Reformer, Mat Pilates relies solely on your body weight for resistance.
Why Mat Pilates Is Perfect for Women Over 50
- Strengthens the Core: Core strength is essential for maintaining good posture, reducing back pain, and enhancing overall stability. Mat Pilates targets deep abdominal muscles, helping you feel stronger from the inside out.
- Enhances Flexibility: Aging often leads to reduced flexibility, but regular Pilates practice can improve your range of motion, making everyday activities easier and more comfortable. I definitely felt that range of motion with some of the hip exercises.
- Boosts Balance and Stability: Mat Pilates emphasizes balance and coordination, reducing the risk of falls and increasing your confidence in movement. We talk frequently about keeping active to avoid falling.
- Low-Impact and Joint-Friendly: Unlike high-impact exercises that can stress the joints, Mat Pilates is gentle on the body, making it ideal for those with arthritis or joint sensitivities.
- Improves Mind-Body Connection: Pilates requires focus and precise movements, fostering a stronger connection between your mind and body. This mindfulness can enhance your mental well-being, reduce stress, and improve overall quality of life. The instructor in my Mat Pilates class is always reminding us to inhale and exhale. The breathing is a bit different in focus than in yoga but it seems like the same general idea.
Getting Started with Mat Pilates
The beauty of Mat Pilates is its accessibility. All you need is a Mat and a bit of space. Here are some tips to get started:
- Find a Class: Look for local classes. Many community centers and gyms offer Mat Pilates classes. Many places offer Mat Pilates even if they don’t offer Reformer Pilates classes.
- Online Resources: If you prefer working out at home, there are plenty of online videos and tutorials designed for all fitness levels.
Essential Mat Pilates Moves for Beginners
- The Hundred: Great for warming up and engaging your core. Every Pilates class I’ve ever taken has included the Hundred in the first part of the class.
- Roll-Up: Improves spinal flexibility and strengthens abdominal muscles.
- Leg Circles: Enhances hip mobility and strengthens your core. This is where I felt my hips saying, “hey, I haven’t moved this way in a while!”
- Plank: Builds overall strength and stability. Regardless of the kind of workout you’re doing, planks seem to fit right in.
Why Mat Pilates Is More Than Just Exercise
Beyond physical benefits, Mat Pilates nurtures your mental and emotional well-being. It encourages you to slow down, breathe deeply, and focus on the present moment—an invaluable practice in our fast-paced world.
Conclusion
Adding Mat Pilates into your fitness routine can help you stay strong, balanced, and energized. Whether you’re just starting your fitness journey or looking for a new way to maintain your health, Mat Pilates is a great option.
Oh yes, here’s the disclaimer: as with any new exercise routine, consult with your healthcare provider before starting.
Have you tried Mat Pilates? We’d love to hear about your experiences! Share your thoughts in the comments below or join our Becoming Elli community for more fitness inspiration.
Stay strong, stay active, and keep moving forward!
