Why Pilates is Pure Gold for Menopause

Menopause is no joke - hot flushes, wild moods, creaky joints, and a body that doesn’t feel like yours anymore? Yeah, we’ve been there. But here’s the game-changer: Menopause Pilates.

Not “stretchy and serene” Pilates. We’re talking strength-building, mood-boosting, core-firing movement that meets you where you’re at and lifts you higher.

1. It builds strength without battering your joints

As oestrogen drops, so does muscle mass and bone density - which is why resistance-based movement is key. Pilates builds strength from the inside out using bodyweight, bands, and small equipment. It’s weight-bearing without the impact. Think lunges, planks, glute bridges - all done with control.

Bonus: Stronger muscles mean better support for your bones, joints, and posture. One 8-week Pilates study showed improvements in muscle strength, balance, and flexibility for menopausal women (source).

2. It targets the core and pelvic floor

That deep-down weakness? That wobbly middle or sudden sneeze-leak? Pilates works the deep abdominal muscles and pelvic floor in every single class. You’ll feel more connected, more stable, and less likely to pee when you laugh (I know right!).

Try this: Shoulder bridges, pelvic tilts, and leg slides are your new best mates. Targeted Pilates exercises have been shown to support pelvic floor strength and core stability, especially during menopause (source).

3. It lifts your mood and clears brain fog

Menopause messes with your mood and memory - thank you, hormones. But mindful movement like Pilates increases endorphins, improves focus, and brings you back into your body. Plus, breathwork calms your nervous system. One hour on the mat and your brain fog starts to lift. If only we could do it at work...

Clinical research confirms Pilates significantly reduces mental and physical fatigue while boosting mood in post-menopausal women (source).

4. It eases stiffness and aches

Aches, stiffness, tight hips, sore lower back? Pilates opens up the body while building strength around your joints. It’s not about flopping into a stretch (that is not the Pausa way) - it’s dynamic, flowing, and functional. Expect to feel taller, looser, and more fluid after class.

Magic moves: Spine curls, cat-cow, thoracic rotation, hip rolls. These types of movement support joint health, ease stiffness, and promote circulation - key for menopause symptoms like joint pain and inflammation (source).

5. It gives you YOU back

This isn’t just about bodies - it’s about you. Your power, your confidence, your energy. Pilates helps you reconnect with what you’re capable of. And in a space that celebrates real bodies, real talk, and no pressure? That’s pure gold. And pure Pausa.

A 2024 meta-analysis found Pilates significantly improves quality of life for menopausal women - physically, emotionally, and socially (source).

TL;DR? Here’s the quick-fire menopause magic of Pilates:

·       Builds strength and supports bones

·       Targets core and pelvic floor

·       Boosts mood and calms stress

·       Improves mobility and posture

·       Reconnects you to YOU

Ready to move like you mean it? Book your Pausa class at Saltdean Lido and feel the lift.