Pilates
Bedtime Pilates: a 15-minute wind-down on the floor
A slow, lying-down wind-down for the last hour before bed: slow breathing, small easy movements and a few minutes of stillness. It's relaxation, not a workout, so it fits the NHS advice to relax for an hour before bed and not to exercise in the 4 hours before. Do your harder Pilates earlier in the day. It isn't a treatment for insomnia: if you've had trouble sleeping for months, CBT for insomnia, which a GP can arrange, works best.
Settle and breathe
- Beginner · 3D demoOn your back, knees bent: in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Small, slow moves
- Pelvic tilt into bridge6 slowBeginner · Glutes, Abs, Hamstrings · 3D demoA small lift only; no effortHarder: Glute bridge
- Supine heel slide5 each sideBeginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel away and back with the breathHarder: Hip windshield wipers
- Bent-knee fall-out5 each sideBeginner · Abs, Adductors, Hip abductors · 3D demoLet the knee open only as far as is easyEasier: Supine heel slideHarder: Dead bug heel taps
- Hip windshield wipers10 slow passesBeginner · Glutes, Adductors · 3D demoKnees together, small and slowEasier: Supine heel slideHarder: 90/90 switch
- Side-lying open book5 each sideBeginner · Back, Chest, Shoulders · 3D demoPause at the end of each openingHarder: Thoracic rotation
Rest
- Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)
Tips
- Do this in the last hour before bed, with the lights low and your phone away. If a move feels like effort, make it smaller.
- If you have insomnia, do it on a mat or rug rather than in bed, then get into bed when you feel sleepy: sleep doctors advise keeping your bed for sleep.
- No breath holds: if slow breathing makes you dizzy or tingly, make the breaths smaller or breathe normally.
- In later pregnancy, prop your upper body up on pillows or do the moves lying on your side.
- If you've had trouble sleeping for months, or it's affecting your daily life, see a GP. Loud snoring with pauses in your breathing needs a GP too.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the bedtime pilates: a 15-minute wind-down on the floor take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 9 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.