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Pilates

Clinical Pilates exercises: an NHS-style physio class routine for home

These are the kind of exercises a physiotherapy-led Pilates class gives you to carry on with at home, in the order one NHS trust's leaflet lists them. They aren't a substitute for an assessment: a physiotherapist would choose and adapt them for you. Work at the level you can control, keep the moves that feel comfortable, and if pain keeps increasing, stop and contact your GP or physiotherapist. You need a mat and a pillow for your head.

15 minBeginner10 movesNo equipmentAbs · Glutes · Hip flexors · Back · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Lying on your back

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoPillow under your head, knees bent; let your ribs widen to the sidesHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoPillow under your head. Lift only as high as is comfortable; when that's easy, peel up one bone at a timeHarder: Glute bridge
  3. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoPillow under your head. Lift one knee to a tabletop, keep your pelvis level, lower and swap (the leaflet's "scissors")Easier: Supine heel slideHarder: Dead bug heel taps
  4. Bent-knee fall-out5 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoPillow under your head. Only as far as you can control: a small movement, with the other knee stillEasier: Supine heel slideHarder: Dead bug heel taps
  5. Supine heel slide10 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoPillow under your head. Slide your heel along the mat to lengthen the leg (the leaflet's "one leg stretch"), then back, pelvis stillHarder: Hip windshield wipers

Face down

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoForehead on a folded towel if you like. The leaflet's "breaststroke prep": draw your shoulder blades back so your arms lift a little, then your head; look downEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

On your side

  1. ClamshellAbout 1 minute each side
    Beginner · Hip abductors, Glutes · 3D demoHead on a pillow or your arm, feet together; lift the top knee a small amount without letting your pelvis rock backEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your arm. Glide the top leg forward and back as if along a table top, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoHead on a pillow. The leaflet's "side openings": open the top arm only as far as is comfortableHarder: Thoracic rotation

Sitting

  1. Breath reach5 breaths
    Beginner · 3D demoNo prop. Arms float up as you breathe in and down as you breathe out: the sitting version of the leaflet's overhead reachHarder: Slow breathing (6 breaths a minute)

Tips

  • Some discomfort is normal, but don't push into pain; if you have persistent increased pain, stop and contact your GP or physiotherapist.
  • Work at the level you can control rather than keeping up.
  • If you can, see a physiotherapist first, especially with leg or arm symptoms or after surgery; in many areas you can refer yourself.

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.

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Questions people ask

How long does the clinical pilates exercises: an nhs-style physio class routine for home 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?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 4 of its 10 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.