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Pilates

Off-day Pilates for CrossFit: a 25-minute class for the pelvic floor, trunk control while you breathe, shoulders for hanging and overhead, wrists and hips for landing

A 25-minute Pilates class for a rest day or after a lighter session. It works what CrossFit adds to lifting: pelvic floor squeezes for jumping and heavy lifts, Pilates trunk control while you breathe out on every effort, the shoulder blades and upper back for hanging and overhead positions, wrists for front racks and handstands, and hips and calves for landing. Our rest-day class for lifters has the squat, the hinge and trunk endurance, so alternate the two. It isn't a warm-up, a recovery treatment or a substitute for coached, scaled training. No trial has tested this class.

25 minIntermediate18 movesBand, anchor point, foam roller, dumbbell, wallAbs · Pelvic floor · Shoulders · Back · Forearms · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and the pelvic floor

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoHands on your ribs; out through pursed lipsHarder: Roll-up (Pilates)
  2. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze and lift, then let go fully; don't hold your breath

Trunk control while you breathe

  1. Double-leg stretch (Pilates)6 to 10 reps
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoBreathe out as you reach long; arms forward if overhead bothers your shouldersEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  2. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  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. Leg pull front (Pilates leg pull down)3 to 5 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoA long line; push the floor away; fists if your wrists complainEasier: Straight-arm plank (high plank)

Shoulders for hanging and overhead

  1. Scapular push-up (push-up plus)10, pausing at the top
    Beginner · Shoulders, Chest, Abs · 3D demoAgainst a wall with a sore shoulder; on your knees if your wrists complainEasier: Dumbbell shoulder-blade punchHarder: Push-up
  2. 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
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation
  4. Foam roller thoracic extension5 to 8 slow breaths at each of 3 spots
    Beginner · Back, Chest · 3D demoSupport your head with your hands; upper back onlyHarder: Fish pose (Matsyasana)

Wrists, for front racks and handstands

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles, then palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Wrist curls12 slow reps
    Beginner · Forearms · 3D demoForearm on your thigh, palm up, a light weightEasier: Wrist-extensor eccentricsHarder: Plate pinch

Hips and one leg, for landing

  1. 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
  2. Side-lying leg circles (Pilates side kick series)8 each direction, each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSmall circles from the hipEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  3. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a rack or wallEasier: Single-leg standHarder: Single-leg Romanian deadlift
  4. Slow calf raise12
    Beginner · Calves · 3D demoUp for 2, down for 3; for box jumps and double-undersEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Unwind

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall; smooth and comfortableHarder: Saw (Pilates)
  2. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed

Tips

  • On a rest day or after a lighter session, once or twice a week; not in the hour before heavy lifts or a hard workout (our suggestion).
  • Breathe out on every effort here, and save any braced, held breath for heavy lifts; skip it altogether with the conditions our breathing guide lists.
  • Alternate this class with our rest-day Pilates for lifters, which has the squat, the hinge and trunk endurance.
  • If you leak during double-unders, box jumps or heavy lifts, do the pelvic floor squeezes most days, and see a pelvic health physiotherapist if it continues.
  • Dark, red or cola-coloured urine, much less urine than usual, or very painful, weak or swollen muscles in the days after a session need medical help the same day. After an episode of rhabdomyolysis, follow our rhabdomyolysis guide's stages before this class.
  • With a sore shoulder, do the scapular push-ups against a wall and keep the open book small; with sore wrists, use fists or forearms in the leg pull front.

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 off-day pilates for crossfit: a 25-minute class for the pelvic floor, trunk control while you breathe, shoulders for hanging and overhead, wrists and hips for landing 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 foam roller, A dumbbell, 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. 12 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.