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Pilates

Wake-up Pilates: a 15-minute morning routine, lying down, then all fours, then standing

A short routine for the start of the day. It begins on your back with breathing and small movements, moves to your side and all fours, and finishes standing, with a gentle roll-down at the wall saved for last, because your back is stiffer first thing. You need a mat (the lying part also works on a firm bed), a wall and a sturdy chair. No trial has tested this routine, so its order is our editorial choice. Morning isn't proven better than evening: do it when you'll keep doing it.

15 minBeginner16 movesWall, bench or boxAbs · Glutes · Hip flexors · Back · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Wake up lying down (about 5 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoOn your back, knees bent: breathe into the sides of your ribs, no holdsHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge6 slow
    Beginner · Glutes, Abs, Hamstrings · 3D demoA small lift only; peel up a little further each time if it feels easyHarder: Glute bridge
  3. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoLift one knee to above your hip and lower it slowly; keep your pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
  4. Supine heel slide10 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel away and back, slowlyHarder: Hip windshield wipers
  5. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoFeet wide; keep it small if your back is stiffEasier: Supine heel slideHarder: 90/90 switch
  6. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circles; the other knee bent, foot downHarder: Corkscrew (Pilates)

On your side and all fours (about 4 minutes)

  1. 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 backHarder: Side-lying leg circles (Pilates side kick series)
  2. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoOpen the top arm only as far as is comfortableHarder: Thoracic rotation
  3. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels natural; keep the rounding small if your back is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoLift your chest a little, hands under your shoulders; skip it if arching pinchesEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Stand up slowly, then standing (about 5 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoRoll to your side, sit, then stand up slowly first; march with your arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Slow calf raise12 to 15
    Beginner · Calves · 3D demoA hand on the wall; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against a wall; stand up tallEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  4. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoSlide your arms only as high as you can keep contact with the wallEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  5. Breath reach5 breaths
    Beginner · 3D demoArms rise as you breathe in and lower as you breathe out, a little longerHarder: Slow breathing (6 breaths a minute)

Last, when you're warm (about 1 minute)

  1. Wall roll-down (wall Pilates)3 slow reps
    Beginner · Abs, Back, Hamstrings · 3D demoBack against the wall; roll down only as far as is comfortable. With osteoporosis, keep your hands on your thighs; if your back is sore first thing, keep it small or skip itHarder: Roll-up (Pilates)

Tips

  • Do it at the same time each day, straight after something you already do, such as brushing your teeth. Daily habits took about 66 days on average to feel automatic, and missing a day didn't undo them.
  • Eat first if you feel faint on an empty stomach, if you're pregnant, or if you take insulin or a sulfonylurea.
  • Get up from the floor slowly: roll onto your side, sit for a few breaths, then stand with a hand on something steady.
  • If getting down to the floor first thing is hard, do the lying block on a firm bed, then stand (our suggestion).
  • In a hurry: lateral breathing, the pelvic tilt, heel slides, cat-cow, the standing march, calf raises and the breath reach make an 8-minute version (our suggestion).
  • If your back is stiff in the morning, leave the roll-up and other rounding moves for later in the day (our suggestion, from one trial of cutting down early-morning bending).

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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Questions people ask

How long does the wake-up pilates: a 15-minute morning routine, lying down, then all fours, then standing 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: A wall, A bench or box. 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. 7 of its 16 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.