Physical therapists, chiropractors and orthopedic surgeons all recommend the use of Pilates to increase strength and flexibility, as well as the symmetry of muscles and postures. In all Pilates classes, special emphasis is placed on improving your flexibility and core strength, as increased flexibility can eliminate stiffness associated with the aging body; while building strong core muscles helps protect your spine and prevent it The imbalance in how your body moves. The Pilates course also provides whole body conditioning, enhances functional health, improves posture and balance, builds bone density, and increases muscle mass – which in turn speeds up your total metabolic rate. It meets everyone's fitness wish list as they enter their 40s and enter their golden years. Here, we offer four Pilates exercises for you to choose from because you choose the health and beauty of the 40s and 50s:

Chris Cross

Put your hands on your back and put your knees to your body. Stretch your right leg for a long time and inhale as you twist your upper body to aim your right elbow to the left knee. Actively lift from under the shoulders and twist from the waist to the knees and maintain posture when fully exhaled. Switch the sides when inhaling, bring the left elbow to the right knee, and extend the left leg forward. Avoid swinging your body sideways and stretching your elbows.

Leg stretching

Sit on your back with your legs on the table top and the head and upper spells lifted from the mat. When you bend your knees to the chest, exhale and place one hand on each knee. Inhale, move your arms up, while straightening your legs in the opposite direction, keeping your torso stable and your feet above the eye level. Exhale again, stretch your knees from the top to the sides, pull your knees, and put your hands on your knees [starting position].

Shoulder bridge

Lying on the neutral spine, knees bent, feet on the floor. Your arms stretch over your sides. Inhale as you press your foot down to lengthen your spine and press your hips. You will position the bridge on your shoulders, knees, hips and shoulders in a line. Your abdominal muscles and hamstrings should be well involved. Pause at the top of the bridge and lift one leg from the mat. When you point to the ceiling, straighten the raised leg. Exhale when you lower your straight leg to the floor that points to the wall opposite you. Inhale the straight leg and kick it up while bending the foot. Bend your knees and place your feet on the floor [starting position], then change legs and repeat the order of the other leg.

Reduce abdominal lift

The feet stretch back, stretched on both sides, and the legs reach the ceiling and the toes are pointed. As shown, contract the abdominal muscles and exhale, and slowly lift the buttocks from the mat a few inches. Slowly lower and start inhaling. Do this by controlling and not shaking your hips.

Suitable for Pilates in their 40s and 50s was originally published on Spring