A Pilates teacher says these are the three exercises every woman over 60 should be doing

It’s vital for women over 60 to maintain muscle mass. After menopause, the drop in estrogen can lead to thinning bones and osteoporosis, increasing the risk of fractures.

Strength training is one of the most effective ways to protect your bones, preserve mobility and independence, and counteract some of this age-related decline.

“People who allow themselves to become inactive gradually lose their ability to do everyday life activities and eventually lose independence,” says Andrea Lepico, Pilates instructor and owner of Mighty Fit. “For people who want to live vibrantly in their 60s and beyond, strength training is a key part of conditioning.”

So why Pilates? Lepico explains that Pilates is a core-focused practice that’s not just about abs.

“There are over 30 muscles in the front, side and back of the body that make up your core,” she explains. “Pilates exercises are designed to activate many of these muscles in various ways to build strength.”

Lepico recommends people over 60 consider a full-body strength training routine starting with these three Pilates moves.

1. Spine stretch forward

Reps: 8-10

“This exercise draws your attention to your pelvic floor and core. I prefer this approach to the Kegel because it trains the pelvic floor as part of the entire core and not as an isolated muscle,” says Lepico. “It's excellent for women dealing with weakness in the pelvic floor.”

How to do it:

• Sit on the floor with your legs extended and feet flexed, spaced wider than hip-width apart.
• Raise your arms to shoulder height, pointing forward, and draw your shoulders down and back. Imagine you are sitting against a wall.
• Inhale and draw your pelvis up.
• Exhale and round your spine forward over your abdomen like you’re peeling away from the imaginary wall. Keep your arms in position and shoulders open.
• Inhale and lengthen the spine back to your starting position.

2. Saw

Reps: 8-10

“This exercise has many benefits for women over 60,” says Lepico. “It’s common for your thoracic spine to be tight from how you sit, so rotating through your thoracic spine with open shoulders can help improve posture.

“The saw also engages the side oblique muscles to strengthen the core.”

How to do it:

• Sit on the floor with your legs extended and feet flexed, spaced wider than hip-width apart.
• Raise your arms out to the sides at shoulder height, and draw your shoulders down and back.
• Inhale and lengthen through your spine.
• Exhale and rotate your torso to the left, lowering your right hand toward your left foot, palm facing outward. Pulse—making a small movement with your right hand, reaching for your left foot—three times.
• Inhale and return to the starting position.
• Exhale and repeat on the other side.
• Continue, alternating sides with each rep.

3. The hundred

Pulses: 100

“This is a total-body exercise,” says Lepico. “You will feel your core gaining strength. Women over 60 will notice they are building power through practicing this move.”

How to do it:

• Lie on your back, raise your legs and bend your knees to 90°, so you are knees are directly above your hips, with your arms by your sides.
• Lift your head, shoulders and arms slightly off the floor.
• Pulse your arms rapidly, inhaling for five pulses and exhaling for five pulses.
• Continue, completing 100 pulses in total.