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Pilates

Between-splits Pilates for bodybuilders: a 25-minute class for the shoulder blades and upper back, trunk control while you breathe, the hips and a slow wind-down

A 25-minute Pilates class for a rest day or after an upper-body session. It gives the shoulder blades, outward rotation and the upper back a full block for shoulders that press and raise for many sets a week, trains the trunk while you breathe out on every effort, takes the hips through their range for leg days, and ends with a slow wind-down. It shares only its opening breath with our rest-day class for lifters, which has the squat, the hinge and trunk endurance, and with our off-day class for CrossFit, so you can alternate them. It won't build muscle the way your lifting does, and it isn't a recovery treatment. No trial has tested this class.

25 minIntermediate16 movesBand, anchor point, wallAbs · Shoulders · Back · Chest · Hip flexors · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoHands on your ribs; out through pursed lipsHarder: Roll-up (Pilates)

Shoulder blades and upper back, for pressing

  1. Band pull-apart2 sets of 10 to 15
    Intermediate · Shoulders, Back · 3D demoArms at chest height; open the band by drawing your shoulder blades together. No band? Hold the opening for 3 s, 10 timesEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band to something fixed, never a door handle that can open; squeeze your shoulder blades backHarder: Supported single-arm dumbbell row
  3. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoHands under your shoulders; press the floor away so your shoulder blades sit flat. Fists if your wrists hurtHarder: Straight-arm plank (high plank)
  4. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoForearm on the door frame, elbow at or below shoulder height; step through gentlyEasier: Elbows backHarder: Fish pose (Matsyasana)
  5. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a chair if side-sitting hurts your knees or hipsHarder: Side bend (Pilates)

Trunk control while you breathe

  1. Chest lift (Pilates curl-up)8 reps
    Beginner · Abs, Neck · 3D demoBreathe out as you lift your head and shoulders; rest your head between reps if your neck achesHarder: Single-leg stretch (Pilates one leg stretch)
  2. Single straight-leg stretch (Pilates scissors)8 each side
    Intermediate · Abs, Hamstrings, Hip flexors · 3D demoScissor the straight legs with your pelvis steady; head down if your neck tiresEasier: Single-leg stretch (Pilates one leg stretch)Harder: High scissors (Pilates scissors)
  3. Double straight-leg stretch (Pilates lower lift)6 reps
    Advanced · Abs, Hip flexors · 3D demoLower your legs only as far as your lower back stays downEasier: Single-leg stretch (Pilates one leg stretch)
  4. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoA straight line from head to heels; keep breathingEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Hips, for leg days

  1. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoBottom knee bent, small circlesHarder: Corkscrew (Pilates)
  2. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift from the inner thighEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  3. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze your buttocks, ribs downEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your tailbone underHarder: Couch stretch

Wind down

  1. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, arms longHarder: Extended puppy pose (Uttana Shishosana)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoOn your back, knees bent: in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • On a rest day or after an upper-body session, once or twice a week; not in the hour before heavy sets (our suggestion).
  • Breathe out on every effort here. Save any braced, held breath for heavy sets, and skip it altogether with the conditions our breathing guide lists.
  • This class doesn't replace your lifting: progressive loading builds strength and muscle.
  • Alternate it with our rest-day Pilates for lifters, which has the squat, the hinge and trunk endurance.
  • With a sore shoulder, leave out the knee hover, use a lighter band and keep the doorway stretch's elbow low; after a dislocation, stop at any feeling of the shoulder slipping.
  • Not in a hot room, and not while you're thirsty, dizzy or dieting hard before a show: drink and cool down first (our suggestion).

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 between-splits pilates for bodybuilders: a 25-minute class for the shoulder blades and upper back, trunk control while you breathe, the hips and a slow wind-down 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, An anchor point, 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. 8 of its 16 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.