7 Pilates Exercises for Women Over 40 to Build Core Strength, Balance and Stability
As we move through our 40s and beyond, looking after our bodies becomes about so much more than how we look. It's about feeling strong, moving with confidence and supporting our bodies through the changes that midlife can bring.
At Serendipity Wellness®, I believe Pilates is one of the most effective ways to build strength, improve mobility and reconnect with your body without high-impact exercise or complicated routines.
And the best part? You don't need lots of equipment or hours in the gym.
These 7 Pilates exercises in four-point kneeling are a wonderful way to work on core control, glute strength, spinal mobility and balance.
Why is Pilates so beneficial in midlife?
During perimenopause and menopause, changes in hormones, muscle mass and bone health make maintaining strength and regular movement particularly important.
Pilates offers a low-impact way to develop muscular strength, body awareness, posture and coordination. It can also help you feel more confident and connected to your body as it changes.
It's not about pushing harder or striving for perfection. It's about building a strong foundation that supports you in everyday life.
7 Pilates exercises to try at home
Start on all fours, with your hands beneath your shoulders and your knees beneath your hips. Keep your movements controlled, breathe naturally and work within a comfortable range.
1. Cat Cow — Mobilise your spine
Gently round and extend your spine, moving with your breath. This encourages spinal mobility and helps you reconnect with your body's natural movement.
2. Knee Hover — Challenge your core
Engage your core and, if comfortable, lift your knees just a little off the mat. Keep your back steady and lower with control. Even a small hover can be challenging!
3. Hip Lift — Build strength and control
Practise your chosen hip-lift variation with control, keeping your breathing relaxed and your body aligned.
4. Heel Press — Activate your glutes
Press your heel backwards while keeping your pelvis as steady as possible. Focus on using your glute muscles rather than arching your lower back.
5. Hip Extension and Tap — Improve hip control
Extend one leg behind you, then gently tap your toes back down. Keep your hips level and avoid rushing the movement.
6. Superman — Strengthen your back body
Extend your opposite arm and leg, or choose a smaller variation. Focus on lengthening through your body rather than lifting as high as possible.
7. Bird Dog — Develop balance and coordination
Reach your opposite arm and leg away from your body, maintaining a stable trunk. This brings core control, balance and coordination together in one movement.
Choose variations that feel comfortable for your body, and remember that good technique matters more than how far you move.
Tracy Richardson | Serendipity Wellness®
Ready for more Pilates?
If you're a woman 45+ looking to become stronger, more mobile and more confident in your body, I'd love you to join me here at Serendipity Wellness®.
I offer Pilates classes, workshops, online movement and wellness experiences designed to help you move, feel and live well without the pressure to push yourself to exhaustion.
Your Pilates journey doesn't have to start with a complicated workout.
Sometimes, it starts with simply lying down, taking a breath and noticing your body.
Start there. 🤍
Come and join us in class here
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
Share This post:
📩 Join The Refuel Newsletter
If you’d like tips, support and a weekly Pitstop to refuel, delivered without noise or trends… join The Refuel.
Each week, I share practical tools to help you move well, recover better, and support your body through change.
Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
