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Pilates

Mid-range Pilates for dancers: a 25-minute mat class for feet, turnout control and trunk

Pilates was developed by a physical culture teacher and later adopted by dancers, and in small studies it improved dancers' trunk endurance, alignment and flexibility, though not their jumps or balance. This class works the parts class doesn't always reach: deep trunk endurance, the hip muscles that turn your legs out, back extension, and your feet and calves. Every move stays in the middle of your range, which suits hypermobile dancers. Do it on lighter dance days, alongside strength and jump work, and use a dance warm-up before class rather than this.

25 minBeginner17 movesOther / check instructions · A bench or box · A wallAbs · Calves · Glutes · Hamstrings · Hip abductors · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and feet

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Towel toe curl2 sets of 12 each foot
    Beginner · Calves · 3D demoSeated; pull the towel in with your toes, heel stillEasier: Big toe press (seated toe-flexor hold)Harder: Short foot + toe splay
  3. Slow calf raise2 sets of 10: parallel, then turned out
    Beginner · Calves · 3D demoHand on a barre or chair; rise through the big toe and lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Trunk

  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. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoSlide the legs, don't kickEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  3. Dead bug20, alternating sides
    Beginner · Abs, Hip flexors · 3D demoLow back resting; reach only as far as it stays stillEasier: Dead bug heel tapsHarder: Forearm plank

Hips and turnout, in the middle of your range

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis level; weight on your shoulder blades, not your neckEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoTurn out from the hip, not the feetEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Side kick (Pilates side kick series)8 each side, parallel then turned out
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  4. Side-lying leg circles (Pilates side kick series)8 each direction, each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSmall circlesEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  5. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift from the inner thigh, not the waistEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)

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. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoA smaller kick if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Side and standing

  1. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to start; keep the elbow softEasier: Knee side plankHarder: Side plank with leg lift
  2. Single-leg stand2 × 20 s each leg: parallel, then turned out
    Beginner · Hip abductors, Calves, Glutes · 3D demoA hand on the barre at firstEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Close

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall on a cushion; pelvis stillHarder: Saw (Pilates)

Tips

  • Once or twice a week on lighter dance days, for at least 8 to 12 weeks, the length of most dance studies. Keep two strength sessions a week too: in the studies, Pilates alone didn't improve jump height.
  • Before class, do a dance warm-up, not this class.
  • If you're hypermobile, stop every reach before the end of your range, keep your knees and elbows soft, and see our Pilates for hypermobility guide.
  • Turn out from the hip: keep your knees over your middle toes in the calf raises and standing balance.
  • Missed periods, or a stress fracture from ordinary activity, mean see a GP: no exercise fixes not eating enough for your dancing.

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 mid-range pilates for dancers: a 25-minute mat class for feet, turnout control and trunk 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: Other / check instructions, A bench or box, 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. 14 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.