Pilates
Both-sides Pilates for athletes: a 30-minute class for trunk endurance, hips, the back of the body and one-leg balance
A 30-minute mat class for athletes in any sport, built around what trunk training improves most (trunk endurance) and the classical mat work used in the best Pilates trial in athletes. Every move is done equally on both sides. It adds to your sport, your strength training and your sport's warm-up; it doesn't replace them, and no trial has shown that Pilates prevents sports injuries. Do it once or twice a week on lighter days, for at least 6 to 8 weeks, and count it as training in hard weeks. If your sport has its own Pilates class, use that too. You need a mat and a counter. The order and timings are our editorial choice.
Breathe and mobilise
- Cat-cow8 slow wavesBeginner · Back, Abs · 3D demoOne part of the spine at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Thoracic rotation6 each sideBeginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
Trunk endurance
- Hundred (Pilates)100 beats (50 if it's new to you)Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Dead bug2 × 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
- Criss-cross (Pilates)6 each side, slowlyIntermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs, elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
- Leg pull front (Pilates leg pull down)3 to 5 each sideAdvanced · Abs, Shoulders, Glutes · 3D demoA long line; push the floor away; fists if your wrists complainEasier: Straight-arm plank (high plank)
Hips
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Beginner · Adductors, Abs · 3D demoLift from the inner thighEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
The back of the body
- Shoulder bridge (Pilates)3 to 5 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
- Single-leg kick (Pilates one leg kick)6 to 8 each legBeginner · Hamstrings, Back, Glutes · 3D demoChest lifted, hips down; a smaller kick if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 to 30 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
Side and balance
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift
- Single-leg stand2 × 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoEyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
- Hip airplane5 slow turns each legAdvanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift
Close
- Spine twist (Pilates)3 each sideBeginner · Abs, Back, Shoulders · 3D demoSit tall; smooth and comfortableHarder: Saw (Pilates)
- Saw (Pilates)3 each sideIntermediate · Back, Abs, Hamstrings · 3D demoReach past your little toe; a small reach after a hamstring strainEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
Tips
- Once or twice a week on lighter days, not in the hour before training or competition (our suggestion). In competition weeks, do only the first and last blocks and the balance work.
- Give it 6 to 8 weeks, about 18 sessions, before you judge it: trunk training did better after more than 18 sessions.
- It adds to your sport's tested warm-up and your strength training; it doesn't replace them.
- With back pain that's worse arching, keep the swan-like moves (single-leg kick and swimming) small, and get it checked if it lasts.
- Train both sides equally, whichever side your sport favours.
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 both-sides pilates for athletes: a 30-minute class for trunk endurance, hips, the back of the body and one-leg balance take?
About 30 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. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 14 of its 18 moves have an easier option listed beside them; use them freely.
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.