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Pilates

Head-up Pilates for high blood pressure: a 30-minute class that keeps you breathing

Pilates is safe for most people with high blood pressure and may lower it a little, as an extra alongside walking or cycling. This class keeps your head up, your breathing steady and your holds short: standing strength first, then mat work for your hips, back and trunk with your head level, and 5 minutes of slow breathing sitting up to finish. It leaves out legs-overhead moves and breath holds. Keep taking your medicines: this class never replaces them.

30 minBeginner15 movesA bench or box · A wallHip flexors · Abs · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSitting tall; this is how you'll breathe all classHarder: Roll-up (Pilates)

Standing strength

  1. Sit to stand from a chair2 sets of 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you standEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Wall push-up2 sets of 10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you pushHarder: Push-up
  3. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoA hand on the wallHarder: Lateral band walk, band at the feet

Mat, head level

  1. Pelvic tilt into bridge8 slow
    Beginner · Glutes, Abs, Hamstrings · 3D demoBreathe out as you liftHarder: Glute bridge
  2. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circlesHarder: Corkscrew (Pilates)
  3. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  4. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)
  5. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoHips stackedEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  6. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoHold each for up to 3 breaths, breathingEasier: Bird dog, one limb at a timeHarder: Bear crawl
  7. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoKeep breathing; small and steadyEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Sit and finish

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSitting tall; roll to your side and sit up slowly from the matHarder: Saw (Pilates)
  2. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a chairHarder: Side bend (Pilates)
  3. Slow breathing (6 breaths a minute)5 min
    Beginner · 3D demoSitting, about 4 in and 6 out, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Breathe out on every effort and never hold your breath. If you catch yourself holding it, make the move smaller.
  • No roll-overs, jack knives or other legs-over-your-head moves while your blood pressure isn't under control.
  • Roll to your side and sit for a few breaths before you stand up from the mat, especially after starting or changing blood pressure medicines.
  • Stop and sit if you feel dizzy, get a pounding headache or blurred vision. Chest pain, severe breathlessness or signs of a stroke: call 999.
  • If your readings are 180/100 or higher, speak to your doctor or nurse before starting; at 200/110 or above, don't start any new activity.
  • Keep taking your medicines: this class is an extra, alongside walking or cycling on most days.

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 head-up pilates for high blood pressure: a 30-minute class that keeps you breathing take?

About 30 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 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. 7 of its 15 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.