Pilates Exercises for Low Bone Density

Pilates Exercises for Low Bone Density

class planning Jun 12, 2019

Many people are nervous to get started with exercise after finding out they have low bone density. They may worry that putting their body under stress will cause an injury. Rest assured that exercising- with a few guidelines in mind- can actually decrease your risk of bone fracture. And with Pilates, there are still plenty of fun and challenging exercises to choose from.

If you have osteoporosis or osteopenia, check out the Pilates Protocols chapter of the Pilates Encyclopedia. You’ll find a list of practice considerations and exercises that are appropriate for someone with low bone density.

Related: Should I Assume a Certain Degree of Bone Loss In a Female Client In Her Late 60s?

Related: Arthritis versus Osteoporosis

Related: Is Pilates Safe for Osteoporosis?

Here are a few to get you started. 

Trapeze Table / Tower
  • Footwork
  • 90/90
  • Thighs in Straps
  • Supine Leg Springs
  • Magician
  • Teaser: Flat Back
  • Roll Down: Flat Back and gentle rotation in oblique flat back
  • Swan
  • Seated Push Through: flat back/hinge
  • Side-Lying Leg Springs
  • Standing Leg Springs
  • Spread Eagle
  • Squats


  • Toe Taps
  • Dart
  • Swan
  • Swan Dive
  • Plank
  • Push-Ups
  • Opposite arm and leg reach in quadruped
  • Side Plank


Spine Corrector
  • Swimming
  • Dart
  • Teeter Totter
  • Grasshopper
  • Chest Lift
  • Seated Back Bend


Ladder Barrel
  • Dart
  • Swan
  • Swimming
  • Grasshopper
  • Standing Back Bend
  • Bridging
  • Short Box Series: Flat Back and gentle rotation in oblique flat back
  • Side Sit-Up Basic or Advanced (according to student's ability): hold isometrically


  • Footwork with heavy springs and single-leg variations (to add even more load to the lower extremities)
  • Jumping
  • Swan Facing Front
  • Swan Facing Back
  • Pulling Straps
  • Scooter
  • Side Splits
  • Long Stretch
  • Reverse Abdominals: Flat Back, Single-Leg variation
  • Kneeling Arms Front
  • Kneeling Arms Back
  • Short Box Series: Flat Back, Oblique Flat Back


  • Footwork
  • Swan From Floor
  • Swan On Top
  • Standing Leg Pump
  • Forward Lunges
  • Side Lunges
  • Side Balance
  • Standing Ankle Pump



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