更年期是一个伟大但令人困惑的时代。有激素波动，骨密度的损失以及 - 每个人最喜欢的体重增加。这些只是您可以期望的一些有趣的成果。

毫不奇怪，健康的生活方式会帮助您在生活中的过渡时间感觉更好。力量训练支持骨骼健康，可能有助于防止骨质疏松症, which is a huge benefit as women go throughmenopause.

具体来说，普拉提可能是绝经前和更年期妇女的完美运动。它是低影响的，但有助于提高灵活性和平衡，并改善肌肉的力量和音调。它甚至包括耐力运动。以下是一些普拉提垫的动作，以帮助您入门。

Note:如果您从更年期或其他原因中有任何已知的骨盆底问题，则在进行此类核心锻炼之前，您将需要与骨盆底专家或医生讨论。另外，在开始任何新的运动格式之前，请检查医生是否适合您和您的身体。

Equipment needed:For all the moves below, a yoga mat or other type of padded exercise mat is recommended.

百是一个美妙的核心运动,它是also a fundamental Pilates move. It will help you strengthen your core (called the “powerhouse” in Pilates) and improve the stability of your lumbar spine and pelvis.

Muscles worked:腹部和呼吸肌

  1. Lie flat on the mat, on your back, with your knees
    弯曲和脚平放在地板上。
  2. As you exhale a deep breath, flatten your lower
    back onto the mat, curl your head and shoulders up off the mat, and float your
    arms so they’re still by your sides, but a few inches off the mat.
  3. 吸气时，将腹肌吸入脊柱，然后
    pump your arms up and down keeping your shoulders stable to a count of 5.
  4. Continue engaging your abs and pumping your arms
    as you exhale to a count of 5.
  5. Count to 100, switching your breathing in and
    then out at intervals of 5.

For added challenge, start with your legs in the air bent at a 90-degree angle at the hips and knees. Your shins should be parallel to the floor. Performing The Hundred in this position adds more challenge for the lower abdominals. The key is to challenge your abdominals without hurting or straining your lower back.

You may be noticing a theme: this is also a core exercise. The Roll Up is great for spinal mobility and core control.

Muscles worked:abdominals

  1. Lie flat on your back with your legs extended straight
    out on the mat. Engage your abdominals and lift your arms up overhead, palms
    向上，让他们徘徊在垫子上几英寸。
  2. As you inhale, flex your feet and engage your
    lats (latissimus dorsi) to move your arms so they’re 90 degrees from the floor.
  3. As your arms hit that angle, exhale, curl your
    head and shoulders off the mat and continue to draw your abdominals into your
    spine as you sit yourself up, peeling one vertebra off the mat at a time. Note:
    Press your lower back into the mat to protect it as you sit up.
  4. As you sit all the way forward, reaching toward
    您的脚趾，您的脊椎会继续卷曲，直到您看上去几乎好像
    resting, with your torso over your legs. However, your abdominals should remain
    积极的;您希望腹肌向脊柱和背部肌肉拉进去
    actively stretching.
  5. 当您需要再次吸入时，开始卷曲
    back to lying down, releasing your feet from the flex and reversing the motion,
    通过将椎骨慢慢释放到垫子上，直到您的手臂为止
    再次在90度时，当您呼气并将手臂放在头顶上时。
  6. Repeat at least 5 times.

This move is a stability exercise. It’s a wonderful exercise for strengthening the muscles of the hip joint, as well as building core strength.

Muscles worked:臀大肌、腹肌、臀部和脊柱两种

  1. 躺在你的左侧堆放肩膀，
    臀部，脚踝垂直在彼此上。稍微移动双腿
    以微小的角度向前移动，因此您可以看到脚趾。支持你的头
    left arm. Press your right palm onto the floor to help you to maintain your
    位置。
  2. As you inhale, lift your right leg to hip level
    and pulse it forward twice, flexing your foot. You can pulse it at a 75-degree
    angle or more, depending on your flexibility. Maintain a neutral spine
    在整个运动中。
  3. Keeping your leg lifted, exhale as you gently
    point your toes and sweep your leg backward. You want to stop the backward
    在运动损害中性脊柱稳定性之前。目标是
    maintain the same spinal position using your core as you strengthen the hip.
  4. Repeat at least 8 times on your right leg and
    then switch to the other side.

SAW运动增加了脊柱旋转并增强您的后伸肌，这有助于您的上半身柔韧性和运动范围，并增强腹部和斜率。

Muscles worked:spinal extensors, abdominals, and obliques

  1. 年代it up tall with your legs extended out in front
    你们，比臀部距离略宽。（想象一下有一个海滩球或
    脚之间的锻炼球。）保持脚弯曲。
  2. As you inhale, sit up tall and stretch your arms
    out to each side, creating a “T” with them at shoulder height. Exhale and root
    进入你的坐骨头。
  3. As you inhale again, rotate your upper body to
    右边，将躯干朝右腿倾斜。当您呼气时，到达您的
    左手右脚的外侧。伸手去拿小脚趾
    you’re “sawing” it off with the pinky finger of your left hand. Your spine
    应该控制地向前前进，保持腹部向往
    your spine and stretching your lower back.
  4. Inhaling, straighten your spine, but stay rotated
    直到您呼气，当您轻轻放松时。
  5. Repeat on the opposite side, completing at least
    5 times on each side.

This is a nice stretch to end this short series of Pilates moves with. It helps with stretching the lower back and improving spinal mobility. Additionally, it works your abdominals.

Muscles worked:腹部和脊柱

  1. 坐着高高的腿在您面前伸出来，这次是在嘻哈距离处，脚弯曲了。当您吸气时，您的手臂应在您面前伸展，手掌向下，肩膀宽度。
  2. Exhale as you lengthen your spine upward then roll forward, articulating your spine one vertebra at a time as you reach toward your feet; you want to keep your arms parallel to the floor, palms down as you stretch. Remember to pull your abdominals in as you stretch.
  3. 重新刺穿脊柱时吸气，回到起始位置。
  4. Repeat these steps 5 times.

Research found that women who were experiencing menopause symptoms and engaged in exercise programs that include aerobic and strength-training exercises had better bone density levels and mental health outcomes. Work the above moves into your regular exercise routine and see how they make you feel. But always talk to your doctor before starting a new exercise regimen.

格蕾琴（Gretchen）意识到自己喜欢整天坐在计算机上的编辑和作家之后，开始了瑜伽之旅，但她不喜欢它为自己的健康或一般健康而做的事情。在2013年完成200小时RYT的六个月后，她接受了髋关节手术，突然给了她关于运动，疼痛和瑜伽的全新视角，并告知了她的教学方法。