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Pilates

Pilates for flexibility: a 25-minute mobility class with held stretches

This class keeps the classical Pilates moves that take your joints through their range, and adds a few longer holds, as the flexibility guides advise. You'll move your spine in every direction (rolling down, twisting and bending to the side), circle and swing your hips, and hold stretches for your hamstrings, hips and the front of your thighs. Stretch to a clear pull, never pain, and stop if you feel a sharp pain or a pop at the back of your thigh.

25 minBeginner14 movesNo equipmentBack · Abs · Hip flexors · Hamstrings · Glutes · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Standing

  1. Segmental roll-down5 slow roll-downs
    Intermediate · Back, Abs · 3D demoKnees soft; roll down one segment at a time and back up. With osteoporosis, rest your hands on your thighs and keep the bend smallEasier: Wall roll-down (wall Pilates)Harder: Roll-up (Pilates)

On all fours

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)

Sitting

  1. Spine stretch forward (Pilates spine stretch)5 reps
    Beginner · Back, Abs, Hamstrings · 3D demoSit on a cushion and bend your knees if your back slumps. With osteoporosis, sit tall and hinge forward a little insteadHarder: Saw (Pilates)
  2. Saw (Pilates)4 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTwist, then reach past your foot. With osteoporosis, twist without roundingEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
  3. Spine twist (Pilates)4 each side
    Beginner · Abs, Back, Shoulders · 3D demoGrow tall as you turn; hips stillHarder: Saw (Pilates)
  4. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a chair if side-sitting hurts your knees or hipsHarder: Side bend (Pilates)

On your back

  1. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circles, stopping before the end of your rangeHarder: Corkscrew (Pilates)
  2. Supine hamstring stretch with a strap2 holds of 30 s each side
    Beginner · Hamstrings, Calves · 3D demoLeg straight, strap round your foot; ease into a clear pullEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Reclined figure four (eye of the needle, Sucirandhrasana)30 s each side
    Beginner · Glutes · 3D demoNever press down on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

On your side

  1. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoPause for 2 s at the end; knees stackedHarder: Thoracic rotation
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSwing the leg forward and back only as far as your pelvis stays stillHarder: Side-lying leg circles (Pilates side kick series)

Face down

  1. Swan (Pilates swan dive)5 reps
    Intermediate · Back, Glutes, Triceps · 3D demoA small lift; skip it if arching pinches your backEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Kneeling

  1. Low lunge (Anjaneyasana)2 holds of 30 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoPad your back knee; tuck your tailbone a little to feel the front of the hipEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if you like; breathe into your backHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • For more range, add held stretches of 30 to 60 seconds on most days; about 10 minutes per area a week is a rough target from one review.
  • Expect clearer range in 4 to 8 weeks of 2 or 3 classes a week.
  • Keep going 2 or 3 times a week to keep it.
  • Very flexible already? Stop before the end of your range and spend your time on strength.
  • Sharp pain or a pop at the back of your thigh? Stop, and get help from NHS 111 if it's very painful, swollen or hard to walk on.

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 pilates for flexibility: a 25-minute mobility class with held stretches 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. 5 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.