“My oldest customer is 83 – and he started Pilates nine months ago, so he was 82 years old.” This is reported by Natalia Cichos-Terrero, who runs a Pilates studio in Bad Herrenalb. She thinks: This training is something for all ages – if you design it accordingly.

Maybe you too are curious, have discovered Pilates in the program of your local adult education center or sports club and want to know: What exactly is behind it? And is that something for me? An overview:

What is Pilates anyway?

Pilates has been around for around 100 years: The training method is named after its inventor, Joseph Pilates, who was born in Mönchengladbach in 1883.

“The goal is to train the entire core of the body, the so-called powerhouse, which is made up of the abdominal, back and pelvic floor muscles,” explains Uschi Moriabadi. She is a lecturer at the German University for Prevention and Health Management. Many exercises are not only felt there – but throughout the entire body.

What can Pilates do for me as I get older?

According to the experts: a lot. “If you do Pilates regularly, you will notice changes in your everyday life. For example, that you suddenly have to readjust the mirror in the car because you are sitting more upright,” says Cichos-Terrero. “Or you notice that you can move more freely.”

By strengthening the muscles in the middle of the body, the spine is protected and the posture becomes more upright. Pilates also supports mobility, which can be particularly beneficial as you get older. “In critical situations in everyday life, such as stumbling, you can then govern more quickly,” says Uschi Moriabadi.

How often should I do Pilates? And where?

The lecturer recommends one to two Pilates sessions per week. Important: These should take place under professional guidance, for example in a course at a community college, in a sports club or in a fitness or Pilates studio.

If you feel more comfortable with intensive, individual support – especially at the beginning – individual training may be an option. But you have to spend some money for this: a single course hour can cost 80 to 100 euros.

What should I have checked beforehand to reduce risks?

Pilates is considered to be gentle on the joints, but if you have certain physical limitations it is better to skip training. “Possible contraindications should be ruled out in advance with your family doctor, such as advanced osteoporosis, artificial hip joints, spinal diseases or other acute illnesses,” says Moriabadi, giving examples.

Whatever is a good idea: Discuss any physical complaints or peculiarities with the trainer before the course. “Then you can point out which exercise is better to skip or what an alternative would be,” says Natalia Cichos-Terrero.

Which exercise is easy to implement?

The shoulder bridge, which Uschi Moriabadi suggests, is a blessing for the spine. An exercise that does not come exclusively from Pilates, but is also part of many yoga classes.

Here’s how to do it: Lie on your back, put your feet up and place your arms alongside your body. The soles of your feet are hip-width apart on the floor and your legs are parallel.

Now breathe into your chest. As you breathe out, activate your abdominal muscles and at the same time pull the pelvic floor inwards. Now – starting with the pubic bone – roll the entire spine upwards, “until the knees, hips, upper body and shoulders form a diagonal – the bridge,” explains Moriabadi.

In this position, breathe in into your chest again and, as you breathe out, roll your spine downwards from the thoracic spine to the pelvis. “This effective exercise mobilizes the spine, trains the muscles in the middle of the body and improves the nerve-muscle interaction,” says the Pilates trainer. It is best to repeat this sequence four to five times.