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Pilates

Rotation-focused Pilates for golfers: a 25-minute mat and standing class

Golf is a fast, one-sided turn through the hips and upper back. This class trains the slow, controlled version: upper-back rotation, trunk control with your head down, side-hip strength, back extension and standing balance, done equally both ways. It's for non-golf days, two or three times a week, alongside strength and power work, which has more evidence for clubhead speed; no trial has tested Pilates in golfers. Before a round, use the golf warm-up instead. If your lead wrist is sore, do the all-fours moves on your fists or forearms, or leave them out.

25 minBeginner19 movesA wallAbs · Back · Hip flexors · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and mobilise

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSeated tall or lyingHarder: Roll-up (Pilates)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoOn all fours; fists if your lead wrist is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 each side
    Beginner · 3D demoSeated, arms crossed; turn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees stacked; follow your hand with your eyesHarder: Thoracic rotation

Trunk control

  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. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs; elbows stay wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
  4. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoBack resting on the floor; opposite arm and legEasier: Dead bug heel tapsHarder: Forearm plank

Seated rotation

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit on a cushion; turn twice, pelvis stillHarder: Saw (Pilates)
  2. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTurn, then reach past your little toeEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
  3. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSide-sit, or sit cross-legged on a cushionHarder: Side bend (Pilates)

Hips

  1. 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)
  2. 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
  3. 90/90 switch10 slow switches
    Intermediate · 3D demoSit tall; let both knees fall to one side, then the otherEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Back and shoulder blades

  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 demoBrisk, small arm and leg fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and kneesHarder: Side plank

Standing

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall, then withoutEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis open over the standing leg and back to squareEasier: 90/90 hip lift-offHarder: Flying pigeon (Eka Pada Galavasana)

Tips

  • Two or three times a week on non-golf days for at least 8 weeks, the length of the core training trials, and pair it with strength and power work for clubhead speed.
  • Before you play, do the golf warm-up, not this class or long static stretches: a 20-minute stretching routine cut clubhead speed by about 4%.
  • Do every move on both sides, even the ones that feel easy on your lead side (our suggestion).
  • With back pain, nothing is banned: keep pain mild and settling, and let your tummy stay relaxed rather than braced.
  • With osteoporosis, keep every twist smooth and comfortable, and swap the criss-cross for the dead bug.

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 rotation-focused pilates for golfers: a 25-minute mat and standing class 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 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. 12 of its 19 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.