If you’ve been diagnosed with osteoporosis or told you have low bone density, you might feel nervous about exercising. And honestly? I get it. It’s a little scary to think about doing the wrong move and risking a fracture.
But here’s the good news: movement is actually one of the best things you can do for your bones—and Pilates is kind of the superhero in that department.
Why Pilates Is Amazing for Osteoporosis
Pilates is low-impact, super controlled, and a lot about stability. Which means:
- You’re not jarring your joints.
- You’re working those deep core and postural muscles that support your spine and hips.
- You’re improving balance and coordination (fall prevention magic).
- And you’re doing it all with beautiful, mindful movement.
It’s not just safe—it’s smart.
Improving Bone Density
With the right Pilates workout plan, studies have shown that Pilates is not only safe for people experiencing osteoporosis—it can actually help build bone over time.
Moving slowly and with control, while using body weight or resistance from the Reformer, applies gentle load to the bones. That load encourages your body to maintain or even increase bone mineral density.
My Take
I’ve worked with many clients navigating osteoporosis or osteopenia who came in feeling unsure, and left class standing taller, breathing deeper, and feeling so much stronger in their everyday lives.
The key? Gentle, consistent movement that avoids deep spinal flexion and rotation. We’re not chasing intensity. We’re building resilience—one lunge, bridge, or back extension at a time.
So Where Do You Start?
Right here! I’ve created a whole library of osteoporosis-friendly Pilates workouts on Saran Pilates—designed specifically to be safe, effective, and (let’s be honest) enjoyable.
Here’s what some of our members have shared:
“So happy to have these osteoporosis-friendly workouts. I have had osteoporosis for 5 years but I have been doing reformer Pilates for the past year. I just got tested and do not have osteoporosis anymore, I have been down graded to osteopenia.”
“Thank you for creating a program for us that is inclusive and accommodates physical limitations.”
Not a member yet? You can try these workouts for FREE with a trial. Yep, free. Zero risk. Just hop in, move a little, and see how you feel.
👉 Sign up here for your free trial
Your bones will thank you 😉
Gabrielle Saran
Founder of Saran Pilates, forever fan of smart movement and spine-safe flows
