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The Benefits Of Pilates On Our Bones

By March 15, 2023January 18th, 2024Pilates


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 have 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.


Understanding Bone Health

Bone health is a crucial aspect of overall health and well-being. Our bones provide the structural framework for our bodies, protect our vital organs, and enable us to move and perform daily activities. As we age, our bones can become weaker and more susceptible to fractures, particularly for women after menopause, due to decreased estrogen levels. Osteoporosis, a condition characterised by low bone density and increased risk of fractures, affects millions worldwide and can have serious consequences for mobility and quality of life.

Maintaining strong and healthy bones is essential for preventing osteoporosis and other bone diseases. This involves a combination of healthy lifestyle choices, such as a balanced diet rich in calcium and vitamin D, regular weight-bearing exercise, and avoiding smoking and excessive alcohol consumption. Pilates is a form of exercise that can be particularly beneficial for bone health, as it focuses on improving posture, balance, and flexibility, all of which can help reduce the risk of falls and fractures.

How Pilates Helps

  • Increasing bone density

Pilates, or reformer pilates can benefit bone health in several ways. One of the most important is by increasing bone density, which is crucial for preventing osteoporosis and reducing the risk of fractures. This occurs through the mechanical stress that is applied to bones during weight-bearing exercises, such as those performed in Pilates. These exercises involve movements that require the bones to bear weight, such as lunges, squats, and planks. By stimulating the bones in this way, Pilates can help to increase bone density and maintain bone strength.

  • Improving posture and alignment

Another way that Pilates can benefit bone health is by improving posture and alignment. Poor posture can place excessive stress on the bones and joints, leading to pain, discomfort, and an increased risk of injury. Pilates exercises can help to improve posture by strengthening the muscles that support the spine and improving spinal alignment. This can help to reduce the risk of back pain and other musculoskeletal issues, which can in turn improve overall bone health. Finally, Pilates can also help to improve balance and coordination, which can reduce the risk of falls and fractures in older adults.

Pilates Exercises for Bone Health

Pilates offers a wide range of exercises that can help to improve bone health. Some of the most effective exercises are those that involve weight-bearing movements, such as lunges, squats, and planks. These exercises stimulate the bones by applying mechanical stress, which can help to increase bone density and improve bone strength over time.

In addition to weight-bearing exercises, Pilates also includes exercises that focus on improving posture, alignment, and balance. These exercises can help to reduce the risk of falls and fractures by strengthening the muscles that support the spine and improving overall balance and coordination.

Examples of Pilates exercises that are particularly beneficial for bone health include the spine stretch, which helps to improve spinal mobility and flexibility, the swan, which targets the muscles of the back and shoulders, and the leg pull, which helps to strengthen the muscles of the hips and thighs.

It’s important to note that Pilates exercises should always be performed with proper form and alignment to ensure safety and maximise the benefits for bone health. A certified Pilates instructor can help guide you through the exercises and provide modifications or adjustments as needed.


Whether you’re a young adult looking to maintain strong bones, or an older adult looking to prevent osteoporosis and reduce the risk of falls, Pilates is a great choice for improving your bone health and overall well-being. 

With the guidance of a certified instructor and a commitment to safe and effective practice, you can improve your bone health, enhance your overall fitness, and enjoy the many physical and mental benefits of Pilates.

So, roll out your mat and book a Pilates class to experience the many benefits for yourself!