Best exercises: Try Wall Pilates to strengthen core, improve flexibility if you’re over 40

If you are a woman in your 40s, you already know how important it is to stay active and maintain physical health to keep your mobility, strength, and flexibility in check. Wall Pilates offers a low-impact yet effective way to boost overall strength, according to an article on the US-based Cleveland Clinic website.

According to the article, Wall Pilates strengthens the core, improves flexibility, and enhances posture while being gentle on the joints. It also helps boost balance, coordination, and mental focus through mindful movement, making it ideal for women as they age.

Here’s a deeper look at all the benefits:

• Improves core strength

Wall Pilates focuses on building a strong core, supporting the spine, and helping maintain balance. A strong core is essential for preventing injuries and maintaining good posture as women age.

• Enhances flexibility

Flexibility naturally decreases with age, making movements stiffer and more prone to injury. Wall Pilates incorporates controlled stretches that lengthen muscles, improving flexibility over time.

• Low-impact for joint health

Wall Pilates is gentle on the joints, ideal for those wanting to avoid the strain of high-impact exercises. The wall acts as a stabilizer, reducing pressure on the knees, hips, and lower back.

• Improves posture

Many women experience poor posture as they age due to muscle imbalances. Wall Pilates encourages proper spinal alignment, helping you maintain an upright posture in daily activities.

• Builds balance and coordination

Pilates exercises require balance and controlled movements, improving body awareness. Strengthening balance through Wall Pilates helps prevent falls and improves overall coordination.

• Boosts mental focus

Pilates emphasises mindful movement and deep breathing, which help reduce stress and improve mental clarity. This can be beneficial for women balancing work, family, and personal health.

Starter Wall Pilates exercises for women in their 40

Here are some beginner-friendly Wall Pilates exercises recommended on the health information platform Healthline and on Verywell Fit, a website that provides science-based information. Perform each movement slowly, focusing on form and breath.

Wall roll down

• How to do it: Stand with your back against the wall, feet hip-width apart. Slowly roll down through your spine, stopping when your hands are at shin height or as far as flexibility allows. Roll back up, pressing your spine against the wall.


• Benefit: Stretches the spine and hamstrings while strengthening the core.

Wall squats

• How to do it: Stand with your back against the wall, feet slightly forward. Slide down until your knees are at a 90-degree angle. Hold for 10-20 seconds, then push back up.


• Benefit: Strengthens legs and core without putting pressure on knees or back.

Wall plank

• How to do it: Place your forearms on the wall, elbows aligned with your shoulders, and step back to form a diagonal line. Hold for 20-30 seconds, engaging your core.


• Benefit: Strengthens core, shoulders, and back while being gentle on wrists.

Wall leg lifts

• How to do it: Stand with your back against the wall, feet together. Lift one leg to the side, keeping it straight. Repeat on the other side for 10 repetitions.


• Benefit: Strengthens hips, glutes, and thighs while improving balance.

Wall bridge

• How to do it: Lie on your back with legs against the wall, knees bent at 90 degrees. Press your feet into the wall and lift your hips. Hold for 5 seconds, then lower.


• Benefit: Strengthens glutes and lower back while gently stretching hip flexors.

When starting Wall Pilates, it's important to ease into the movements, focusing on proper form to prevent injury. Deep breathing is crucial, as it helps engage the muscles and reduce tension. Consistency is key, so aim to practice 3-4 times per week for the best results. Always listen to your body and stop if you experience discomfort, consulting a professional if needed to ensure safe progress.