Pilates is a fitness routine which was developed in the 1920s to help wounded soldiers from WWI. These exercises strengthen the muscles and circulatory system and can be done at home. If you have osteoporosis, some of these exercises may be unsafe for you to do. However, there are a few Pilate's exercises which are perfectly safe and offer an alternative to more traditional forms of exercises which can put pressure on your bones.
The Hundred
Lie on your back with your legs flat and your feet stretched and pointed. Bring your chin to your chest and lift your shoulder blades up off the floor. Make sure that you are looking down while you are doing this. Bring your arms up so they are at a 45-degree angle to your body and raise your feet approximately two inches. To start, beat your arms and legs up and down (moving about six inches at a time). Do a total of 100 beats, five while inhaling and five while exhaling.
Single Leg Stretch
Start on your back with your knees bent in toward your body. As you breathe in, grab your right knee with your hands. While you are exhaling, slowly lift your left leg as straight as you possibly can. Make sure you keep your buttocks and lower back on the ground. Once your leg is extended, inhale and lower it back to your chest. Switch your hands and repeat this exercise with the opposite leg. Do this with each leg six to eight times.
Side Kick
Lie on your side. Support your head using the hand which is under your body and hold it up so it is above the torso. Make sure your legs are straight out from your body, one on top of the other and place the hand on the arm above your torso firmly on the mat. Once in this position, slowly raise your leg as high as it can go (make sure to get a good stretch, but don't overdo it). Switch the sides and repeat on the other leg. Do each leg five to eight times.
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