Benefits of Pilates for Women | MGS Physiotherapy

Pilates has become a popular form of exercise in recent years, known for its focus on core strength, flexibility, and balance. But did you know that Pilates can also offer significant benefits for bone health? With osteoporosis affecting millions of people worldwide, it’s more important than ever to prioritise bone health and take steps to maintain strong and healthy bones throughout life.

In this article, we’ll explore the ways in which Pilates can benefit bone health and provide tips for safe and effective practice. Whether you’re a seasoned Pilates practitioner or just starting out, read on to discover the many benefits of Pilates for your bones.

Pilates

Bone health is a crucial aspect of overall well-being. Our bones provide structure, protect vital organs, and support movement in daily life. As we age, bones naturally weaken and become more prone to fractures—particularly in women post-menopause, due to decreased oestrogen levels. Osteoporosis, a condition marked by low bone density and increased fracture risk, can significantly affect mobility and quality of life.

Maintaining strong bones requires a combination of healthy habits: a balanced diet rich in calcium and vitamin D, regular weight-bearing exercise, and avoiding smoking and excessive alcohol. Pilates, including reformer Pilates, is particularly beneficial as it improves posture, balance, and core strength—all key in reducing fall and injury risk.

How Pilates Helps

Increasing Bone Density

So, is reformer Pilates good for bone density? Yes. Reformer and mat Pilates can support bone health by increasing bone density through weight-bearing movements. There is plenty of evidence suggesting that resistance training and direct loading of the bones helps contribute to increasing bone density. Exercises such as lunges, squats, and planks apply controlled stress to the bones, stimulating growth and helping maintain bone mass. The reformer machine also adds adjustable resistance, which is particularly helpful for those needing more challenge or support.

Improving Posture and Alignment

Pilates also enhances posture and spinal alignment. Poor posture places unnecessary stress on bones and joints, contributing to discomfort and injury over time. Pilates strengthens the muscles that support your spine and encourages proper movement patterns, reducing the risk of back pain and postural strain. It also supports spinal health, which is crucial for those managing or preventing osteoporosis.

Enhancing Balance and Reducing Falls

Improved balance and coordination are among the lesser-known yet vital benefits of Pilates, especially for older adults. By strengthening stabilising muscles and improving body awareness, Pilates reduces the likelihood of trips and falls, which are a major cause of fractures in those with low bone density.

Pilates Exercises for Bone Health

Pilates offers a wide range of exercises to support bone strength. The most effective are weight-bearing and resistance-based, such as squats, lunges, planks, and standing leg work—all of which can be performed on a reformer or mat.

Other exercises focus on posture, alignment, and flexibility. For example:

Spine Stretch – supports spinal mobility and posture
Swan – strengthens the upper back and shoulders
Leg Pull – targets the hips and thighs for lower-body stability

These movements help build strength, reduce postural stress, and protect joints. When performed with proper form, they’re safe and effective for people of all ages. A certified Pilates instructor or physiotherapist can guide you with tailored modifications.

How Often Should You Do Pilates?

Even doing Pilates once a week can offer meaningful improvements in posture, stability, and muscle tone. However, the benefits of Pilates once a week may be more gradual compared to those seen in people who attend more frequently. For stronger outcomes, especially for bone health, the benefits of reformer Pilates 3 times a week can include noticeable improvements in bone strength, flexibility, and functional movement.

For those exploring alternative styles, the benefits of hot Pilates—which is performed in a heated room—can include improved flexibility and circulation, though it may not provide the same weight-bearing stimulus as mat or reformer Pilates.

Conclusion

Whether you’re a young adult aiming to build bone mass or an older adult looking to prevent osteoporosis, Pilates offers a low-impact, highly effective way to improve bone health. With regular practice, it can help increase bone density, improve posture, and reduce the risk of injury through better balance and alignment.

So, what are the benefits of Pilates? Stronger bones, improved posture, better flexibility, and overall enhanced movement. With the support of a certified instructor and commitment to safe technique, you’ll gain the physical and mental benefits that Pilates is known for—at any age or stage. Book a small pilates class.

CALL NOW TO BOOK YOUR APPOINTMENT

Manly Mona Vale North Curl Curl

FAQs – Pilates and Bone Health

1. Is Reformer Pilates good for bone density?

Yes, Reformer Pilates is beneficial for bone density. The resistance created by the reformer springs helps apply controlled stress to the bones, which stimulates bone strengthening and helps prevent bone loss, particularly important for those at risk of osteoporosis.

2. Can Pilates help prevent osteoporosis?

Pilates can support bone health by improving posture, balance, and muscle strength—all of which contribute to reducing the risk of falls and fractures. While it doesn’t replace medical treatment, regular Pilates can be part of a well-rounded osteoporosis prevention plan.

3. What are the best Pilates exercises for bone health?

Exercises like squats, lunges, planks, and standing leg work are excellent for stimulating bone growth. Movements that target spinal alignment, such as the spine stretch and swan, are also helpful for posture and spinal support.

4. How often should I do Pilates to support bone health?

Even practising Pilates once a week can yield benefits, especially in posture and flexibility. However, the benefits of Reformer Pilates 3 times a week include stronger bones, improved balance, and greater muscular support for your joints.

5. Is Pilates safe for people with low bone density or osteoporosis?

Yes, Pilates is generally safe when guided by a qualified instructor or physiotherapist. At MGS Physio, our small group classes are tailored to individual needs, ensuring exercises are modified to avoid strain on vulnerable areas.

6. What are the benefits of Pilates once a week?

Practising Pilates once a week can help improve mobility, core strength, posture, and coordination. While progress may be slower than more frequent sessions, it still supports bone and joint health over time.

7. Are there differences in benefits between mat and Reformer Pilates for bone health?

Both forms of Pilates offer bone health benefits. Reformer Pilates provides adjustable resistance, making it ideal for increasing bone density. Mat Pilates focuses more on bodyweight control, alignment, and flexibility, which also supports skeletal health, particularly for beginners.

8. Can hot Pilates help with bone strength?

Hot Pilates increases muscular endurance and flexibility in a heated environment, which can complement traditional Pilates. However, it may not provide the same weight-bearing stimulus as Reformer or mat-based Pilates, so it’s best used alongside other bone-strengthening exercises.

The Benefits Of Pilates On Our Bones