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Pilates

Feet-first Pilates for flat feet: a 25-minute class for the arches, ankles, hips and balance

Most flat feet need no treatment. If yours ache or tire, this class works the small foot muscles and the inside of the ankle sitting down, then heel raises and balance standing, then Pilates for the hips, which reviews suggest adding to foot exercises. It won't change the shape of your feet: no exercise, Pilates included, has been shown to rebuild an arch. The order and doses are our editorial choice, mostly from our foot and ankle routine and our flat feet guide. If your flat foot is new, painful or on one side only, check the warning signs on our Pilates for flat feet guide first.

25 minBeginner14 movesOther / check instructions · A bench or box · A band · A wallCalves · Hip abductors · Abs · Glutes · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Feet, sitting

  1. Ankle circles8 slow circles each way, each foot
    Beginner · Calves, Shins · 3D demoBarefoot or in thin socksHarder: Ankle CARs (controlled articular rotations)
  2. Towel toe curl2 sets of 12 each foot
    Beginner · Calves · 3D demoHeel still; pull the towel in with your toesEasier: Big toe press (seated toe-flexor hold)Harder: Short foot + toe splay
  3. Band ankle inversion8 each side
    Beginner · Calves, Shins · 3D demoSlow and pain-free; sweep the foot in against the bandHarder: Single-leg calf raise from a step
  4. Seated bent-knee calf raise (soleus raise)15
    Beginner · Calves · 3D demoPress through the big-toe side of your footHarder: Slow calf raise

Standing

  1. Slow calf raise2 sets of 10
    Beginner · Calves · 3D demoHands on a wall; rise through the big toe and lower slowly, keeping your ankles from rolling outEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter; keep the arch lifted without gripping with your toesEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Tandem stance and heel-to-toe walk30 s, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoBeside a wall or counterEasier: Semi-tandem stanceHarder: Single-leg stand

Pilates for the hips

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent, feet flatHarder: Roll-up (Pilates)
  2. Wall bridge (feet-on-wall bridge)8 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet flat on the wall; press evenly through the whole footEasier: Glute bridgeHarder: Shoulder bridge (Pilates)
  3. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoPoint the foot, then flex it, at the topHarder: Corkscrew (Pilates)
  4. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoPelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  5. Clamshell12 each side
    Beginner · Hip abductors, Glutes · 3D demoA band above your knees when it gets easyEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  6. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoStanding foot flat, big toe downEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)

Calves

  1. Wall calf stretch (gastrocnemius)2 holds of 30 s each side
    Beginner · Calves · 3D demoGentle; ease off if the inside of your ankle pinchesEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Tips

  • Do the class 2 to 3 times a week. On other days, add the short foot exercise: draw the arch up without curling your toes and hold for 5 seconds, 10 times. It has no 3D demo yet.
  • See a GP first for "Flat feet that are painful, stiff, weak or numb, that you didn't have before, or that affect only one foot". For a painful, dropping arch, our flat feet guide has a 12-week plan, in which the band inversion builds to 3 sets of 15 at a resistance you can only just complete, twice a day.
  • With numb feet or diabetes, do standing work and footwork in shoes and check your feet before and after (our suggestion; our Pilates for diabetes guide covers foot care).
  • The moves are fine for children, but a painless flexible flat foot in a child needs no exercise programme; our Pilates for kids guide has a children's class.

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 feet-first pilates for flat feet: a 25-minute class for the arches, ankles, hips and balance 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 band, 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. 8 of its 14 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.