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Pilates

Off-the-bike Pilates for cyclists: a 25-minute class for back extension, trunk and hips

Riding holds your back rounded, your hips bent and your neck tipped back for hours, and riders with back pain tend to have less back-muscle endurance. This class works the other way: back extension, trunk endurance, the glutes and side hips, the front of the hips, and upper-back rotation and neck movement. No trial has tested Pilates in cyclists, and it won't add watts: in a trial in road cyclists, heavy strength training raised power far more than core exercises did. Do it once or twice a week on easy or rest days.

25 minBeginner17 movesNo equipmentAbs · Back · Glutes · Hamstrings · Shoulders · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and move

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoUndo the riding curve; fists if your hands are numbHarder: Half lord of the fishes (Ardha Matsyendrasana)

Back extension

  1. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a little, hips downEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Double-leg kick (Pilates double kick)4 each side
    Intermediate · Back, Hamstrings, Glutes · 3D demoHold a towel between your hands if the clasp pullsEasier: Swan (Pilates swan dive)Harder: Rocking (Pilates)
  4. Prone Y-T-W raises1 round of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoForehead on the matEasier: Wall angelHarder: Bent-over reverse fly

Trunk endurance

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank
  3. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips level; on your fists if neededEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and kneesHarder: Side plank

Hips

  1. 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)
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide forward and back, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. 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
  4. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your tail under; pad the kneeHarder: Couch stretch

Upper back and neck

  1. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Chin tuck10 × 5 s holds
    Beginner · Neck · 3D demoGlide your head back, chin levelEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Tips

  • Once or twice a week on easy or rest days. Keep heavy strength training twice a week in the off-season too: in a 12-week trial in road cyclists, it raised power far more than core exercises.
  • Before a hard ride, warm up on the bike, not with this class.
  • Back sore on the bike? Keep pain mild and settling, and check the warning signs on our back pain when cycling guide.
  • Numb hands: do the all-fours moves on your fists or forearms.
  • Cycling doesn't build bone, and neither does mat Pilates: add the jumps on our cycling page.

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.

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Questions people ask

How long does the off-the-bike pilates for cyclists: a 25-minute class for back extension, trunk and hips 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. 11 of its 17 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.