Pilates
Mat Pilates after a hip replacement: a 25-minute return class with no deep hip bends
This class is for after your surgical team or physiotherapist has eased your hip precautions: check with them before you start. For many people that's from about 6 to 12 weeks after the operation, but that's our reading of hospital advice, not a tested rule, and your team's advice comes first. The class has no deep hip bends: it keeps every hip bend at a right angle or less, keeps your knees apart with no crossed legs, and leaves out moves that turn the leg in or out. If you've been told not to lie on your side or take your leg behind you yet, skip those moves. It follows the stage of a surgeon's mat Pilates programme that ran from 6 weeks to 6 months after surgery, an NHS trust's exercises for 6 to 8 weeks, and a teacher-training school's advice. Move slowly, stop for a sharp pain, and keep doing your physiotherapy exercises on other days.
On your back
- Beginner · Abs · 3D demoKnees bent, feet hip-width apart, a small cushion between your kneesHarder: Roll-up (Pilates)
- Pelvic tilt into bridge8 slowBeginner · Glutes, Abs, Hamstrings · 3D demoTilt, then peel up until your hips, knees and shoulders line up; hold 3 secondsHarder: Glute bridge
- Supine heel slide8 each sideBeginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel towards you only as far as your hip is happy, never past a right angleHarder: Hip windshield wipers
- Supine isometric hip abduction (belt press)3 holds of 10 sBeginner · Hip abductors, Glutes, Abs · 3D demoA belt or band just above the knees; press out gentlyHarder: Lateral band walk
Trunk, head down
- Knee fold5 each sideBeginner · Abs, Hip flexors · 3D demoLift one foot until the knee is above the hip, and no furtherEasier: Supine heel slideHarder: Dead bug heel taps
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoKnees in a tabletop at a right angle, or feet on the floor; head downEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Beginner · Abs, Neck · 3D demoFeet on the floor; curl the head and shoulders onlyHarder: Single-leg stretch (Pilates one leg stretch)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHands behind the thigh; keep the bent knee at a right angle, not hugged inEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
On your side, if you're allowed
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoA pillow between your knees; top leg at hip height; a small swing, front kick no higher than the hipHarder: Side-lying leg circles (Pilates side kick series)
- Side-lying leg raise8 each side, 3 s holdBeginner · Hip abductors, Glutes · 3D demoLift towards the ceiling with your toes facing forward; don't roll backEasier: Lateral band walkHarder: Lateral band walk, band at the feet
Face down
- Swan (Pilates swan dive)5 small liftsIntermediate · Back, Glutes, Triceps · 3D demoHips stay on the matEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoArms and legs alternate; arms only if you've been told not to take the leg behind youEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
On all fours
- Bird dog5 each side, 3 s holdBeginner · Back, Abs, Glutes · 3D demoHips over knees; reach the leg only to straight; pad your kneesEasier: Bird dog, one limb at a timeHarder: Bear crawl
- Knee hover (Pilates tabletop hover)3 holds of 15 sBeginner · Abs, Shoulders, Quads · 3D demoLift the knees just off the matHarder: Straight-arm plank (high plank)
Standing at a counter
- Beginner · Hip abductors, Glutes, Abs · 3D demoToes forward, trunk uprightHarder: Lateral band walk, band at the feet
- Standing wall-press hip abduction3 holds of 10 s each sideBeginner · Hip abductors, Glutes, Abs · 3D demoSide-on to the wall; keep the standing hip levelEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
- Single-leg stand2 holds of 20 to 30 s each sideBeginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter; turn round with small steps, not a pivotEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Finish
- Breath reach5 breathsBeginner · 3D demoSitting tall on a firm chair, knees below your hipsHarder: Slow breathing (6 breaths a minute)
Tips
- Start this class only when your surgical team or physiotherapist agrees, and keep doing your physiotherapy exercises.
- Follow the precautions your team gives you. If you're not yet allowed to lie on your side or take your leg behind you, leave out the side-lying block and the swimming legs.
- Two or three times a week, with walking on other days. A moderate ache that settles quickly is fine; pain that takes hours to settle, or pain at night, means do less next time.
- Stop and get help straight away for severe hip pain, a leg that looks shorter or turned, or walking that is suddenly difficult. Don't walk on it; go to A&E.
- Even years later, ask your surgeon before legs-overhead moves such as the roll-over.
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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How long does the mat pilates after a hip replacement: a 25-minute return class with no deep hip bends take?
About 25 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 band, A wall. 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. 9 of its 18 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.