Pilates for menopause

Pilates for menopause

Pilates class designed to help address some of the symptoms related to the menopause

  • Difficulty: Moderate
  • Length: 34 minutes

This class works on a range of exercise that includes strengthening, stretching, weight bearing, and balance that are all important components to include for menopausal women. This class includes the option of using some hand weights (0.5-1kg) during the class so have them nearby before you start. The class also finishes with some mindfulness to help promote relaxation and stress relief. Please always work to an exercise level that you feel safe and comfortable to do.

This class includes:

  • Standing – arm opening
  • Side bend
  • Single leg scissors
  • Heel raises using hand weights
  • Cleopatra with hand weights
  • Squats with bicep curls
  • Roll downs
  • Four-point kneeling cat stretch
  • Triceps curl and arm reaches using hand weights
  • Child pose
  • Donkey kicks
  • Leg pull prone
  • Side bend
  • Double leg stretch
  • Scissors
  • Hamstring stretch
  • Rotation stretch
  • Mindfulness

We begin the class in standing and mobilise through our upper backs with some arm openings and side bend stretches. We continue in standing to work on our balance with some single leg scissors and leg extensions. We then have the option of adding in some hand weights bringing some upper body strength with leg movements including, arm and heel raises and squats with bicep curls.  We then roll down into a four-point kneeling position. In this position we gently mobilise our spines with a cat stretch then continue to strengthen our upper body using hand weights with triceps curls and arm reaches. We then strengthen our glutes in this position with some donkey kicks and some upper body and abdominal strength with a leg pull in prone.

Moving onto our sides we work our upper body and obliques with a side bend exercise. Moving down onto our backs we then work our core muscles further with a double leg stretch and scissors exercises. We then cool down with a rotation stretch and hamstring stretches. We then finish the class lying on our backs with some mindfulness.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Mel

    Lovely class, thank you Vicky!

  • Sue

    Just what I needed, after sitting in front of a computer for too long this week! Thank you.

  • Kim

    Thank you Vicky
    Just found this class and loved it especially
    the mindfulness part at the end

    I really appreciate that in amongst your busy life you are putting new classes online for us all to follow. Thank you x
    I thoroughly enjoy each and everyone and certainly feel energised but also relaxed after completing a class.
    Long may you continue.

    Kim x

    1. Vicky

      Ah. Thank you Kim. You’re most welcome.

  • Jenny

    Great class thank you. My tinned tomatoes are even more chopped now – must get some weights!

    1. Vicky


  • Mary

    I’m way past the menopause but loved this class..

    1. Vicky

      Glad you enjoyed it Mary 🙂

  • Ffion Clwyd

    Only recently found you! Not feelng 100% at the mo, pretty run down. Absolutely loved the mindfulness at t eh end of this session #diolch 🙂

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