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Pilates

Trail-ready Pilates for hikers: a 25-minute class for ankles, a trunk that carries a pack, hips, the lowering leg and one-leg balance

A 25-minute Pilates class for days you don't hike. It takes the ankles through their range, builds a trunk and upper back that hold up under a pack, strengthens the hips, practises slow lowering for descents and finishes with one-leg balance for rough ground. The step-down is strength work borrowed from the hiking training workout, because Pilates has no move that loads the legs the way a long descent does. It doesn't replace walking, hills or the hiking training workout. No trial has tested this class.

25 minBeginner18 movesWall, stepAbs · Calves · Shins · Back · Glutes · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and ankles

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet flat; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Ankle CARs (controlled articular rotations)10 each way, each ankle
    Beginner · Calves, Shins · 3D demoSlow circles, only as big as is comfortableEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  3. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel down; knee towards the wallHarder: Deep squat hold

A trunk for the pack

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tires, or with osteoporosisEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
  3. Side plank2 × 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift
  4. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; bird dogs instead if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  5. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoNeck long, shoulder blades back and downEasier: Wall angelHarder: Bent-over reverse fly

Hips

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. 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

The lowering leg

  1. Slow calf raise12
    Beginner · Calves · 3D demoHands on a counter; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Tibialis raise10
    Beginner · Shins · 3D demoBack against a wall, heels down; lift your toesHarder: Single-leg tibialis raise
  3. Patrick step-down2 to 3 × 8 slow each leg
    Intermediate · Quads, Glutes, Hip abductors · 3D demoLower over 3 s from a low step, knee over the middle of your footEasier: Bodyweight squatHarder: Skater squat

One-leg balance for rough ground

  1. Single-leg stand3 holds of up to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoHand near the counter; then no hand, then eyes closedEasier: 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 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

Close

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall; smooth and comfortableHarder: Saw (Pilates)

Tips

  • Two or three times a week on days you don't hike, alongside the hiking training workout, made a little harder every week or two (our suggestion). Falls programmes that worked ran 3 or more times a week for at least 12 weeks.
  • Not the day before a long or steep hike: keep that day easy (our suggestion).
  • If you've sprained an ankle before, the balance block matters most.
  • Knee pain on stairs or descents: use a lower step for the step-downs, and see our knee pain when hiking guide.
  • With osteoporosis, keep your head down in the hundred, as its move page says; this class has no rolling moves.
  • Stop and sit down if you feel dizzy, faint or unwell. 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 trail-ready pilates for hikers: a 25-minute class for ankles, a trunk that carries a pack, hips, the lowering leg and one-leg 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: A wall, A step. 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. 13 of its 18 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.