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Pilates

Hands-free Pilates for boxers: a 25-minute class for rotation, shoulder blades, trunk and stance, with no weight on your knuckles

A 25-minute Pilates class for a lighter day, with nothing on your knuckles or palms: every plank is on the forearm. It turns the trunk both ways, works the shoulder blades, the back of the shoulder and the neck, and trains the trunk, hips and one-leg balance for your stance and footwork. It doesn't build punching power, which comes from strength and power training, and it doesn't replace your coach, your strength work or England Boxing's rules. No trial has tested this class.

25 minBeginner20 movesA band · An anchor point · A wallAbs · Back · Neck · Shoulders · Glutes · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent; breathe out on the effortHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

Neck and shoulder blades

  1. Chin tuck8 slow reps, 3 to 5 s hold
    Beginner · Neck · 3D demoSlide your head straight backEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  3. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light bandEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  4. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; arms by your sides with a sore shoulderEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Trunk, hands free

  1. Hundred (Pilates)50 beats to start, building to 100
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
  3. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs; elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
  4. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and knees, never on a fistHarder: Side plank

Rotation

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit on a cushion; pelvis still; turn equally both waysHarder: Saw (Pilates)
  2. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTurn, then reach past your little toeEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)

Hips and stance

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  4. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Balance and breathe

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft; eyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift
  3. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSeated; in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Once or twice a week, on a day without hard sparring or a heavy leg session, or the day after a bout; not in the hour before sparring (our suggestion).
  • Nothing in this class goes on your knuckles or palms. With a knuckle or hand injury, keep it that way until your hand clinic says.
  • After a knockout or a suspected concussion, follow England Boxing's or the UK grassroots stages: breathing and mobility first, the trunk and hip blocks later.
  • Leave out the neck work after a neck injury until you're cleared.
  • Your strength workout for boxers is what builds punching power; this class adds control, rotation and balance.

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 hands-free pilates for boxers: a 25-minute class for rotation, shoulder blades, trunk and stance, with no weight on your knuckles 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 beginners?

It is written for beginners. 15 of its 20 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.