A Human Web
Join

Pilates

Upright Pilates for acid reflux: a 25-minute class with no lying flat or head-down moves

A 25-minute Pilates class for people who get heartburn or acid reflux, built so you're never flat on your back, upside down or folded over your stomach. You start sitting up with Pilates breathing, stand at a counter for strength work, then work on your side and on all fours with your head level, and finish sitting. It suits a time soon after a light meal; after a big meal, wait or walk first. No trial has tested Pilates for reflux, so the structure is our editorial choice, from the NHS advice on positions and a laboratory study of tummy pressure in Pilates. It goes alongside the changes that help reflux most, never instead of them.

25 minBeginner18 movesA bench or box · A wallAbs · Hip flexors · Back · Quads · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Sitting tall (about 6 minutes)

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoWaistband loose; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6; let your belly and lower ribs widenEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  3. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoSit tall; hold the sides of the seatHarder: Standing march
  4. Thoracic rotation6 each side
    Beginner · 3D demoSeated, arms crossed: turn from your ribs, hips facing forward (the demo shows it standing)Easier: Side-lying open bookHarder: World's greatest stretch
  5. Seated overhead side bend2 holds of 10 to 20 s each side
    Beginner · Back, Abs · 3D demoReach up and over, lifting out of your waistHarder: Overhead lat stretch at a bench (elbows on the bench)
  6. Seated upper-back lift (sit tall, shoulders back)5, holding 3 s
    Beginner · Back, Shoulders, Neck · 3D demoLift through the breastbone; don't slumpEasier: Elbows backHarder: Prone Y-T-W raises

Standing at a counter (about 8 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Sit to stand from a chair10
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you stand; don't hold your breathEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  3. Wall push-up10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the counter or wall; breathe out as you push awayHarder: Push-up
  4. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoA hand on the wall; body uprightHarder: Lateral band walk, band at the feet
  5. Slow calf raise12
    Beginner · Calves · 3D demoHands on the counter; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  6. Wall angel6
    Beginner · Back, Shoulders · 3D demoSlowly, ribs down; back of the head on the wall only if that's comfortableEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

On your side and on all fours (about 8 minutes)

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLeft side first, head on a cushion; if lying on your right side brings heartburn on, do the second side as a wall side leg liftEasier: 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 resting on your arm, level with your bodyHarder: Side-lying leg circles (Pilates side kick series)
  3. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoKeep your head level with your back; small archHarder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Bird dog, one limb at a time5 each side, holding 3 s
    Beginner · Abs, Back, Glutes · 3D demoHead level; breathe out as you reachEasier: Side-lying tummy draw-inHarder: Bird dog

Sitting to finish (about 3 minutes)

  1. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoOn a chair or cross-legged; long side bends, no forward foldHarder: Side bend (Pilates)
  2. Breath reach5 breaths
    Beginner · 3D demoSeated; breathe out for longer than you breathe in (the demo shows it standing)Harder: Slow breathing (6 breaths a minute)
  3. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting uprightEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Leave about 2 hours after a main meal before any Pilates class that lies you on your back; this class is fine sooner after a light meal (our suggestion: no guideline gives a figure).
  • Loosen anything tight around your waist: the NHS advises not wearing clothes that are tight around your waist.
  • Breathe out on the effort and never hold your breath.
  • If a move brings heartburn on, sit upright and skip it next time (our suggestion).
  • Chest discomfort that comes on with exercise needs a doctor, not an antacid (our suggestion). The signs that need 999 are on our Pilates for acid reflux guide.
  • It goes alongside the changes that help reflux most (weight loss if you need it, meal timing, raising the head of your bed and your medicines), never instead of them.

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

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the upright pilates for acid reflux: a 25-minute class with no lying flat or head-down moves 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 bench or box, 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.