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Maintaining your health by staying fit and exercising is really important in your 40s as menopausal symptoms start showing up.
Pilates can be an effective way of managing perimenopause and menopause. The low-impact exercises focus on how you move, concentrating on precise movements designed to improve your coordination and breathing. Targeting the small stabilizing pelvic muscles is particularly beneficial for menopause.
Regular Pilates practice has also been proven to support cardiovascular health, bone density, weight management, and even mental health - all problem areas associated with menopause.
But taking up pilates as a beginner in your 40s isn’t easy. Thankfully, pilates apps for menopause exist.
We’ve rounded up the best Pilates apps for menopause to help streamline your choices and make it easier for you to kickstart your Pilates journey.
The Role of Pilates in Menopause Management
Understanding Menopause and Its Impact on the Body
Tell us if this feels familiar.
You’re over 35 and starting to feel stiffer in the morning than before. You’re not feeling as energetic, and you’ve noticed more tightness in your neck, shoulders, and back area. Your hips are no longer as mobile, and your core muscles don’t feel as tight anymore. You’re still fairly active but more injury-prone, and recovering takes much longer. To add to all of this, you’re starting to have hot flashes, anxiety, sleep problems, and brain fog.
This is what it feels like when you’ve started entering menopause.
Once menopause symptoms start showing up, you can’t stop it. But you can prepare for it.
Your perimenopausal years are the best time to start taking Pilates. It helps you recover your “lost” movement and make yourself feel as limber as you once did, if not more limber!
How Pilates Can Alleviate Menopause Symptoms
The ideal fitness program for menopausal women should include the following:
- Strength training for bone and muscle health
- Cardiovascular workouts for weight management
- Balance exercises for core strength and flexibility
- Breathing and relaxation for stress reduction
Believe it or not, pilates checks all these boxes - and more!
Pilates isn’t just a “cheat code” for getting washboard abs. It’s a full-body workout that can fight menopausal symptoms like belly fat and boost your confidence and self-esteem. It also strengthens your pelvic floor, preventing bladder leaks and problems in the bedroom, just to name a few menopause-related problems it solves.
Essential Features of Menopause-focused Pilates Apps
Tailored Pilates Workouts for Menopause
Menopause is unique to women and requires specific exercises and workouts to help you get the most out of every session.
Examples of pilates workouts for menopause include pelvic tilts, knee hovers, and the hundred, which engage the core and pelvic muscles.
Mindfulness and Stress Reduction Techniques
Pilates is an exercise first and a mindfulness practice second. But its emphasis on controlled breathing and mindful movement means that each session triggers the body’s relaxation response, nurturing a mind-body connection that’s beneficial for mental health.
Integration with Symptom and Progress Tracking
Like your fitness journey, it’s best to tackle menopause one step at a time. So, why not look for an app to help you do both?
Tracking your menopause symptoms and progress in one app makes this transitional period more manageable.
Customizable Exercise Plans
Every woman goes through menopause differently. Your symptoms may not be the same as others. The same goes for your needs and goals. Customizing your pilates routines based on duration, intensity, or target areas can help you achieve the best results.
Community and Expert Support
Community support is what separates the best pilates apps for menopause. The ideal platform offers community and expert support through educational tools and a robust user base that isn’t afraid to share their personal experiences.
Top 5 Pilates Apps for Menopause
App 1: Reverse Health
Reverse Health is an app designed to change alongside your body. It offers a comprehensive 12-week program that lets you choose Pilates exercises based on whether you want to prioritize losing weight or toning muscles.
In addition to the physical benefits, Reverse Health is committed to empowering menopausal women with educational resources and a supportive community.
Features:
- A holistic menopause-centric health program with customizable training and extensive tracking features for water intake, daily steps, weight, dedicated meal plans, and supplements.
Benefits:
- Built to address specific challenges related to women and menopause using Pilates and other exercises
- Focused on personal nutrition and lifestyle changes
- Specific demographics (menopausal women)
User Reviews:
***“*I used another app before this one. RH uses recipes that include ingredients I already have and they are simple to make. I love the fact that I don't need to count calories or weigh food because it's already done for the day. The shopping list is based on the recipes for the week, so I know what to stock up on if I need it. The pilates is amazing and I've tried lots of exercises before this one. They are short workouts and effective. The tips and educational videos really help me stay on track and keep the facts at top of mind which helps me remember why I chose this evidence -based program for lifestyle in menopause. There are also fitness videos, but I tend to do cardio in the gym. The voice, timing and organization of exercises and daily tracking are awesome for me. I tried another app where the voice was off time and didn't explain the moves well. This app is a keeper and if you are looking for a lifestyle to balance life in midlife or beyond that's realistic, I highly recommend. It's also not expensive. The value exceeds the price.” - sporty year old, Trustpilot.
App 2: GLO Pilates
While initially a yoga app, GLO Pilates has since expanded its offerings. The goal for the app remains to help users “feel better in body and mind daily”, with sessions available for every “life stage, level, and need.”
GLO Pilates lets you save your favorite workouts and filter sessions based on the body parts you want to target, difficulty level, style, duration, and even teacher.
Features:
- Multifaceted and flexible fitness app that lets you incorporate Pilates with other forms of movement
Benefits:
- Choose between daily live workouts and pre-recorded sessions
- Offers Pilates-adjacent classes like yoga and meditation
- Extensive beginner-friendly library with content for advanced users
- Personalized suggestions
User Reviews:
“The content and the teachers on Glo are top of the tops. Amazing classes, well filmed, love the live streaming! It makes me feel like I'm in the yoga studio with the teachers. The content is diverse with different styles of yoga and pilates, from vinyasa to Ashtanga and conditioning.” - Fanny Y., App Store.
App 3: Forma Pilates
If you feel confident enough with your skill level and want to challenge yourself, Forma Pilates is one of the best Pilates apps for menopause.
Led by founder and instructor Liana Levi, Forma Pilates is like having a world-renowned personal Pilates trainer in the palm of your hand.
This app is best for menopausal women who want to use Pilates for strength training, with sessions lasting up to 50 minutes.
Features:
- Advanced Pilates app focused on “form and precision” by targeting “small muscle groups” using “slow and controlled movements.”
Benefits:
- Unmatched instruction quality
- Best for strength training
- It helps you perfect your form and technique
- Hour-long sessions
User Reviews:
“I am new to Pilates, but I am so glad I tried and am so glad I found Forma Pilates. They send out a weekly schedule, which I super appreciate, as I don’t want to spend time searching which workout I should try. Perfect length for this busy working mom of two. I feel healthier and stronger even after a few days.” - bscastillo, App Store.
App 4: Lottie Murphy Pilates
There’s a reason why Lottie Murphy has a dedicated following - she’s excellent at what she does.
With her ability to break down Pilates for total beginners and even provide a good workout for seasoned professionals, her platform, Lottie Murphy Studio, includes everything from full-length Pilates classes to exclusive tutorials and new workout videos every week.
Features:
- An “online” studio that emphasizes a “refreshing approach to Pilates” with free classes on YouTube.
Benefits:
- Short training durations
- Easy-to-follow instructions
- Focused on low-impact exercises
User Reviews:
“I recently signed up for the monthly membership. It’s really motivated me to make Pilates a part of my daily routine. Lottie’s routines are so well done, both relaxing and invigorating! Love that I can cast the workouts to my television and see them on a larger screen. Definitely recommend!” - kiki1987sanger, App Store.
App 5: Pilates Anytime
For complete beginners who prefer to avoid the pressure of live sessions and group settings, Pilates Anytime gives you the freedom to watch each pose get broken down to simpler terms as many times as you want until you feel comfortable.
With thousands of classes included, from basic mat routines to foam roller workouts and everything else in between, Pilates Anytime is one of the best Pilates apps for menopause if you want to focus purely on the Pilates aspect.
Features:
- It describes itself as the “largest library and greatest variety of Pilates content,” with new videos added weekly.
Benefits:
- “Downloads” and “favorites” function
- New videos are added weekly
- Extensive free trial period
- Access to over 200 instructors
User Reviews:
“I’ve been a member of Pilates Anytime for years now! I workout at home, so having endless classes to choose from is a must! The instructors are top notch from all over the world and all have their own unique style. I like the different styles of classes and levels. I can always find a class that suits my level/energy on that particular day. There’s new classes every week, so it NEVER gets boring! I feel like a kid again on my birthday whenever I log on and see a new class that I know I’m going to love! Lastly, ( I could go on for days), I love how Pilates feels as I’m getting older. I’ve been practicing for almost 20 years now. I’ll be 50 soon, but I truly believe that Pilates has helped to keep me strong. Thank you to everyone at Pilates Anytime!!” - ses48, App Store
Enhancing Menopause Wellness with Pilates Apps
Boosting Physical Strength and Flexibility
Low impact doesn’t mean low results or effort. Pilates doesn’t put too much strain on your joints or muscles, but most programs just have as much impact on your strength, balance, posture, and overall health as more traditional exercises.
Promoting Mental Clarity and Relaxation
As a mindfulness practice, pilates promotes self-awareness and teaches breathing techniques that can help calm the nervous system.
Studies show that pilates can decrease stress, anxiety, and depression, in some cases, much more so compared to other forms of exercise.
Improving Sleep Quality and Reducing Fatigue
Pilates exercises can have a marked positive effect on sleep quality and fatigue, significantly reducing sleep quality issues and mood disorders associated with menopause.
Balancing Hormones and Alleviating Hot Flashes
Menopause can be a confusing time for women. The hormonal fluctuations can make you feel like a stranger in your body. Support yourself through this transitional time by taking Pilates to stimulate hormone production, keeping your estrogen and progesterone levels at relatively healthy levels, reducing stress, and alleviating common symptoms like hot flashes.
Starting Your Journey with Pilates Apps for Menopause
How to Choose the Right App for Your Needs
The number of Pilates apps for menopause has grown over the years.
When choosing a Pilates app for menopause, check for the following:
- Qualified and experienced instructors or experts
- Pricing
- Multi-level classes
- Routine addition of new exercises and routines
- Robust online community for accountability
- User-friendly interface
A great but not necessary feature is the option to use a larger screen, such as a computer or a smart TV, so you can put away your phone and avoid distractions.
Tips for Integrating Pilates into Your Daily Routine
The best thing about integrating Pilates into your daily routine using Pilates apps for menopause is the time commitment.
Pilates is flexible, pun intended. Once you’re there, it requires your utmost concentration and attention. Outside of it, there’s no pressure. Depending on your fitness and energy levels, you can spend as little as five minutes on busy days with modified exercises and routines.
If you’re still starting, take your time and slow down. It takes regular practice until you feel the effects of Pilates kicking in.
If you practice at least twice a week, you should start feeling stronger and more flexible with better balance in a few weeks. Once you start feeling more comfortable, add a third session or day to your routine. Before you know it, you’ll start and end your day with a Pilates session.
Regardless of how often you do Pilates, what’s important is that you do it consistently and never force yourself.
Remember that your body is constantly changing, especially during menopause. How you’re feeling today isn’t guaranteed tomorrow. Meet exercises like pilates wherever they are based on your current energy levels, and let the training do its job for you.
Conclusion
If you haven’t done Pilates before, your menopausal years are the best time to do it.
It’s like any other form of exercise, with all the benefits plus everything that comes with developing a better mind-body connection as the practice teaches you how to listen to and work with your body.
As an all-in-one exercise, training regimen, and mindful movement practice, Pilates addresses common menopausal symptoms like bone density loss, brain fog, weight increase, mood swings, and so much more!
Discuss any known issues you may have with your healthcare provider first for safety.
