5 Pilates Exercises for Osteoporosis

Feel freer and more open with these Osteoporosis-safe Pilates exercises.

Osteoporosis, derived from the term "porous bones," means having low bone mass or brittle bones. The condition, which occurs in over 50 million Americans alone, can lead to fractures and breaks, mostly in the spine and hips. Caution is key, even for mild conditions, including Osteopenia (the pre-cursor to Osteoporosis).

For an Osteoporosis-safe Pilates Mat workout, avoid forward and loaded Flexion, and focus on extension (bending slightly backwards, not forwards) and hinging from the hip with flat back instead.

Get started with these five Osteoporosis-safe Pilates exercises for seniors, and watch our program on Bone Health for more Pilates exercises and tips on building strong bones.

Single Leg Kick

Strenghten back extensors (the muscles attached to your spine that faciliate lifting and standing), while strengthening hamstrings and glutes.

Double Leg Kick

Create extension in the thoracic spine (upper back), and open the chest while engaging glutes, abdominals, and stretching the shoulder girdle.

Shoulder Bridge

Strengthen your glutes and hamstrings; engage your triceps. Precaution: Plank up to bridge, plank down to the Mat, and avoid rolling the spine down.

Modification: If you are not yet strong enough to lower and lift your legs, pulse your hips to the ceiling, while engaging the glutes.

Leg Kicks

Stabilization of the powerhouse and to strengthen the glutes, hips, abdominals, and back extensors.


Lengthen your spine and engage your abdominals and glutes.

About the Author

Kathy Schader

Kathy currently teaches Pilates in Manhattan Beach, CA, and she loves sharing the transformative power of Pilates. When not in the studio, she enjoys spending time with her family and being active outdoors in Southern California.


9 people like this.
I would be mindful rolling down through the spine during Shoulder Bridge, depending on how severe your client's bone density loss is. A modification would be to plank up into bridge, and also plank down maintaining a neutral spine to lower.
3 people like this.
Avery ~ That's a great point! Thank you.
3 people like this.
Please could you do a video showing the modification of planking down instead of rolling down during shoulder bridge?

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