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Rebecca Hubbard has been a Pilates instructor for over 40 years and is now an expert in how this form of exercise can benefit women during the menopause. Safe to say, she knows a thing or two about the benefits of Pilates for women over 60.

For younger generations the appeal of Pilates might be to firm up and look younger, but Hubbard is clear that her classes and exercises are meaningful on different level. She encourages her students, many of whom are older women, to focus on ‘functional fitness’, something she describes the exercises that allow you to continue living your life independently.

‘Functional fitness is exercise that makes everyday life easier,' she says it's about 'Can you put your suitcase in the overhead locker, or do you have to wait for somebody to do that for you? Or can you pick up and hold your three-year old grandchild?’

Rachel Hubbard has been a Pilates instructor for over 40 years.

And while society tells women of her generation to start ‘slowing down’, Hubbard encourages the women in her classes to continue to exercise and strengthen their bodies.

She says, 'I can think of a hundred women who will tell you that Pilates has changed their lives. They can garden, go on long walks, trip and recover.’

Hubbard knows that entering the gym can be overwhelming, so she’s shared her at-home exercises that for over-60s should focus on, to ensure flexibility, balance and good health.

Squats

The squat is important for maintaining core strength, allowing you to continue to do everything from picking up your grandchildren to bending down (and getting back up again).

Hubbard suggests adapting the typical squat to the asymmetric squat, better suited to those over-60.

'Squat as if you're walking,' explains Hubbard. 'Lift your back heel and make sure your front leg is parallel to the floor.' To level up the exercise, Hubbard recommends using weights too.

If that all feels a bit much, Hubbard says you can start off using the kitchen counter to balance on as you bend down, aiming to do the exercise without a support as you become more confident.

The exercise can be life-changing according to Hubbard. She says, 'I've had women in their 80s who can squat who had never been able to do it before.'

Rachel Hubbard recommends adapting to the asymmetrical squat for women over 60.

Resistance band training

With one in ten women over 60 affected by osteoporosis, poor posture is a major issue for women as they get older. Hubbard says, ‘The forwards leaning position can make your back tense from holding your body weight.’

Pilates is great at helping to train your neck to become stronger, to begin holding your head up straight instead of stooping forwards.

Hubbard often recommends her students use a resistance band to open up their chests, exhaling while stretching out. She adds that this is something that can easily be done from home, a major benefit for women anxious to go to the gym.

One exercise with the bands can even be done while sitting down; placing the band underneath your feet and over your wrists and stretching the band upwards.

Resistance band training is a great way to improve your posture at home.

Bird pose

Breaking your fall with your hand or arm can risk a break. Instead, Hubbard says you need to train to stabilise yourself by engaging your stomach muscles.

‘You have to practise balance. You can’t wait until you fall,’ she advises.

One stretch Hubbard recommends is the 'bird pose' (pictured below). Starting on all fours, then stretching out and holding an alternate arm and leg. Hold the pose for a few seconds (or as long as you can muster before wobbling) before swapping which arm and leg you have outstretched. By building core and back strength, the pose strengthens stability and reduces the risk of falls.

The 'bird pose' starts on all-fours with outstretched opposite arms and legs.

Heel raises

Another exercise Hubbard recommends for balance is heel raises, something she says you can start learning while brushing your teeth.

Think that's a breeze? Hubbard suggests trying to balance on one leg. She says the exercise is important for getting up off the coach or bending down to pick something up.

Heel raises are another great Pilates exercise that you can do to build balance.

Pelvic floor exercises

'Lots of women who have had children tend to have issues with their pelvic floor,' says Hubbard. She explains this can often become an issue when women feel that they can't go out without knowing there will be a toilet nearby, a long car journey or a walk into town.

Strengthening the pelvic floor, therefore, is very important for women over 60. Hubbard recommends hip thrusts, raising your hips up and down (pictured below), a good exercise for this issue.

Hip thrusts can strengthen the pelvic floor and be transformational for women over 60.