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Pilates

After-shift Pilates for firefighters: a 25-minute class for back and trunk endurance, the hinge, shoulder blades, one-leg balance and a wind-down

A 25-minute Pilates class for a rest day or after a day shift. It builds back and trunk endurance with holds you breathe through, practises the hip hinge you need to reach low in kit, works the shoulder blades for pushing and pulling, trains the hips and one-leg balance, and ends with a slow wind-down. It shares only its opening breath, the bird dog and the hinge with our rest-day class for lifters. It doesn't replace your service's fitness training, lifting and moving practice or medicals, and it isn't injury prevention: no trial has tested this class.

25 minIntermediate16 movesBand, anchor pointAbs · Back · Hip abductors · Glutes · Shoulders · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and loosen

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet flat; breathe into the sides of your ribs and out through pursed lipsHarder: Roll-up (Pilates)
  2. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoPause at the end of each opening; a cushion under your headHarder: Thoracic rotation

Back and trunk endurance, breathing all the way

  1. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoA straight line from head to heels; keep breathingEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank with leg lift2 × 20 s each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoOr a knee side plank if your hip dropsEasier: Side plankHarder: Copenhagen plank
  3. 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)
  4. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips level; breathe during the holdEasier: Bird dog, one limb at a timeHarder: Bear crawl
  5. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a little, hips down; skip it if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

The hinge and the back of the body

  1. Hip-hinge practice8
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back long, as if reaching low for kitHarder: Kettlebell deadlift
  2. Glute bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apart; squeeze your buttocks to liftEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Shoulder blades

  1. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band to something fixed, never a door handle that can open; squeeze your shoulder blades backHarder: Supported single-arm dumbbell row
  2. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if your shoulder, elbow or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up

Hips and one-leg balance

  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. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift
  3. Single-leg reach matrix1 round of 5 reaches each direction, each leg
    Intermediate · Quads, Hip abductors, Glutes · 3D demoSmall reaches first; a hand near the counterEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift

Wind down

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if your hips want room; pad your kneesHarder: Extended puppy pose (Uttana Shishosana)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Two or three times a week on rest days or after day shifts, alongside your service's fitness training, made a little harder every week or two (our suggestion; the firefighter back and core trials ran twice a week).
  • Not after a hot job, a training burn or a hard physical training session: cool down, drink and rest first.
  • Breathe out on every effort. Save any braced, held breath for heavy lifts at work or in the gym.
  • After a night shift, do only the wind-down and go to bed when you feel sleepy. Don't drive when you feel sleepy.
  • With back pain that's worse arching, swap the swan for more bird dogs. Stop or shrink any move that sends pain, pins and needles or numbness down your leg.
  • With a sore or unstable shoulder, do the scapular push-ups on a wall and the side planks from your knees.
  • Chest pain, unusual breathlessness or palpitations on exertion need checking, not training through. Chest pain that doesn't go away needs 999.

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 after-shift pilates for firefighters: a 25-minute class for back and trunk endurance, the hinge, shoulder blades, one-leg balance and a wind-down 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. 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. 11 of its 16 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.