Pilates
Off-the-wall Pilates for climbers: a 25-minute class for trunk tension, hips and shoulder blades
Climbing grades rise mostly with finger strength and pulling power, but trunk endurance, hip mobility and balance come next, and climbers' shoulders do far more pulling than pushing. This class works those qualities off the wall: trunk tension while your limbs move, hips for high steps and turning in, shoulder-blade control and pushing, and upper-back rotation. No trial has tested Pilates in climbers, and it won't protect your finger pulleys. Do it on rest or lighter days, not just before a hard finger session. The order and timings are our editorial choice.
Breathe and mobilise
- Cat-cow8 wavesBeginner · Back, Abs · 3D demoOn your forearms if a finger is soreHarder: 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 tension
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Dead bug6 each sideBeginner · Abs, Hip flexors · 3D demoLow back resting; reach slowly, as if keeping a foot onEasier: Dead bug heel tapsHarder: Forearm plank
- Intermediate · Abs, Hip flexors, Shoulders · 3D demoReach overhead only as far as your shoulders likeEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Forearm plank2 holds of 20 to 30 sIntermediate · Abs, Shoulders, Glutes · 3D demoOn your forearms, not your handsEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
Hips
- 90/90 switch10 slow switchesIntermediate · 3D demoSit tall; hands behind you if neededEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
- 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)
- Single-leg circle (Pilates one leg circle)5 each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles if you're very flexibleHarder: Corkscrew (Pilates)
- Frog rock8 slow rocksIntermediate · 3D demoOnly as wide as is comfortableEasier: Adductor rock-backHarder: Active pancake lift-off
Shoulder blades and pushing
- Scapular push-up (push-up plus)10, pausing at the topBeginner · Shoulders, Chest, Abs · 3D demoAgainst a wall with a sore shoulder; on your forearms with a sore fingerEasier: Dumbbell shoulder-blade punchHarder: Push-up
- Prone Y-T-W raises5 of each shapeBeginner · Back, Shoulders, Neck · 3D demoForehead on a folded towelEasier: Wall angelHarder: Bent-over reverse fly
- Push-up (Pilates)2 rounds of 3 push-upsIntermediate · Chest, Triceps, Shoulders · 3D demoKnees down if needed; skip it with an injured fingerEasier: Inchworm walkoutHarder: Leg pull back (Pilates leg pull up)
- Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a little, hips downEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoArms by your sides if your shoulder is soreEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
Side and close
- Side plank2 × 20 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm; from your knees if neededEasier: Knee side plankHarder: Side plank with leg lift
- Side-lying open book8 each sideBeginner · Back, Chest, Shoulders · 3D demoKeep the top arm low if your shoulder feels looseHarder: Thoracic rotation
Tips
- Once or twice a week on rest or lighter days, and not just before a hard finger session.
- This isn't finger training and won't protect your pulleys; manage finger load as our climbing page and finger pulley guide say.
- With a sore finger, do the all-fours and plank moves on your forearms and skip the push-ups until pressing on a flat hand is comfortable.
- Shoulder discomfort up to about 5 out of 10 that settles by your next session is acceptable, as our shoulder guides say; stop anything that feels about to slip.
- Pushing work is traditional and untested for preventing climbing injuries, but it's good strength training, which the NHS recommends on 2 days a week anyway.
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 equipmentFull-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 equipmentQuestions people ask
How long does the off-the-wall pilates for climbers: a 25-minute class for trunk tension, hips and shoulder blades 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?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 13 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.