A Pilates teacher wants you to try this seven-move workout to build strength and mobility if you’re over 40

Pilates is a great all-round form of exercise, helping to improve posture, balance, strength and mobility, while also supporting mental wellbeing.

It’s no surprise then that mat and reformer Pilates have become so popular, particularly with women approaching midlife.

“After 40, you need to pay more attention to core strength, posture, joint mobility, balance and back health in your workouts,” says Rebecca Dadoun, Pilates instructor and founder of Pilates Prescription.

“Pilates helps with all this, as well as the mind-body connection, which becomes increasingly important as we age—helping to maintain confidence, reaction time and movement control in everyday life,” she adds.

That’s why Dadoun created a seven-move at-home Pilates workout for women over 40.

“If your hips feel tighter, your back feels grumpier, or you keep having those ‘I used to move easier than this…’ moments—this little sequence is your new best friend,” she writes in the caption to the sequence she shared on Instagram.

“It’s not about pushing harder—it’s about moving better,” Dadoun tells Fit&Well. “Consistency, patience and good technique matter far more than intensity.”

Dadoun shared a step-by-step guide exclusively with Fit&Well below, which also features modifications, so you can adapt and progress when you’re ready.

How to do the seven-move Pilates workout for the over 40s

Dadoun recommends doing this routine two to four times per week.

“Even doing it twice a week can make a noticeable difference to flexibility, strength. and how the body feels day to day,” she says.

To try Dadoun’s low-impact routine, all you need is a Pilates mat, which tend to be thicker than yoga mats to better support the spine.

The moves:

1. Roll down
2. Ankle point and flex
3. The hundred
4. The hundred with scissors
5. Hamstring stretch
6. Leg circle
7. Up-down

1. Roll down

Reps: 8

How it helps: This mobilizes the spine and releases tension in the back and neck.

• Stand tall with your feet hip-width apart.
• Slowly roll down through your spine, vertebra by vertebra.
• Let your head and arms relax.
• Roll back up, one vertebra at a time.
• Use controlled breathing throughout.

Make it easier: Stand with your back against a wall then roll down.

2. Ankle point and flex

Reps: 8

How it helps: Improves circulation and lower leg mobility.

How to do it:

• Lie on your back with your legs extended straight up.
• Slowly point and flex your feet, moving through the full range of your ankles.

Modification: Keep one foot on the floor, raise the other leg but bend the knee.

3. The hundred

Reps: 50

How it helps: Builds core endurance and improves breathing control.

• Lie on your back with your legs lifted, either extended or with your knees bent to 90°.
• Raise your head and shoulders off the floor.
• Lift your arms off the floor and hold them by your sides, palms facing down.
• Pump your arms while breathing in for five counts and out for five counts.

Make it easier: Keep your feet on the floor to support your back if needed.

4. The hundred with scissors

Reps: 50

How it helps: This adds coordination and challenges pelvic and abdominal stability.

How to do it:

• Lie on your back with your legs lifted, either extended or with your knees bent to 90°.
• Raise your head and shoulders off the floor.
• Lift your arms off the floor and hold them by your sides, palms facing down.
• Pump your arms while breathing in for five counts and out for five counts.
• Simultaneously alternate lifting and lowering your legs in a controlled scissor movement.
• Maintain core connection and controlled breathing.

Make it easier: Keep your head on the floor or focus on alternating leg lifts slowly, one leg after the other, for better control.

5. Hamstring stretch

Reps: 8 each side

How it helps: Helps release tight hamstrings and reduces lower back tension.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Lift one leg and gently stretch through the back of your thigh.
• Keep your pelvis grounded.
• Complete the repetitions on one side, then switch sides.

Make it easier: Thread a towel behind your leg and hold either end to support your stretch if needed.

6. Leg circle

Reps: 8 each side

How it helps: Improves hip mobility and pelvic stability.

How to do it:

• Lie on your back with your legs extended on the floor.
• Lift one leg and draw small circles in the air with your foot, moving slowly and with control.
• Change direction halfway through your reps.
• Repeat on the other side.

Make it easier: If needed, bend your knee.

7. Up-down

Reps: 8 each side

How it helps: This is a functional movement that strengthens the core and legs while improving coordination.

How to do it:

• From standing, step your right foot behind you.
• Bend both knees to lower and rest your right knee on the floor.
• Step your left foot back and place your left knee next to your right.
• Reverse the movement to return to a half squat position.
• Return to standing.
• Repeat on the other side, leading with your opposite leg.

Make it easier: Before doing this move, practice a low squat.

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