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Pilates

Pilates for kids: a 20-minute follow-along class with games

A Pilates class for children aged about 5 and up to do with a parent or teacher. It starts with jumping games, uses animal names and counting to keep it fun, and ends with slow breathing to calm down. Show each move, give one or two simple cues, and don't worry about perfect form. Stop any move that hurts. Pilates builds strength and control, and children still need running, jumping and play every day.

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

Jump and skip (standing)

  1. Jumping jack30 s
    Beginner · Calves, Shoulders, Quads · 3D demoStar jumps; or step jacks, one foot at a timeEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers
  2. Skipping30 s
    Beginner · Calves, Hip flexors, Quads · 3D demoSkip on the spot with a pretend ropeEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Lying on your back

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoKnees bent; pump your arms and count out loud. Head down if your neck gets tiredEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoPedal one leg out at a time, slowly; head down is fineEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  3. Pelvic tilt into bridge6 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoBuild a bridge, one bone at a time, then take it downHarder: Glute bridge
  4. Rolling like a ball (Pilates rolling back)6 rolls
    Intermediate · Abs, Back, Hip flexors · 3D demoOptional, on a soft mat: roll back to your shoulder blades only, never onto your head or neckEasier: Half roll back (Pilates C-curve roll back)Harder: Seal (Pilates)

Face down, then on your side

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoLift your head and chest like a swan's neck, looking at the matEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoPaddle your arms and legs as if swimmingEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSwing the top leg forward and back like a pendulumHarder: Side-lying leg circles (Pilates side kick series)

Animal moves

  1. Bear crawl2 crawls of about 5 m
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the floorEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  2. Crab walk2 crawls of about 5 m
    Intermediate · Triceps, Shoulders, Glutes · 3D demoHips up, walk backwards like a crabEasier: Crab reachHarder: Alternate-leg bounding
  3. Leg pull front (Pilates leg pull down)3 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoFrom a plank, lift one leg; or hold a knee plank for 15 sEasier: Straight-arm plank (high plank)

Balance and breathe

  1. Tree pose (Vrksasana)20 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoArms up like branches; hold a wall if you wobbleEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Lateral breathing (Pilates breathing)5 slow breaths
    Beginner · Abs · 3D demoLie on your back, hands on your ribs, and breathe into your handsHarder: Roll-up (Pilates)

Tips

  • Make it a game: say "Pilates says" before each move, or let your child name an animal for each one.
  • Show the move and let them copy; good enough is fine.
  • This builds strength and control, but it isn't their whole day: children need an average of at least 60 minutes a day of activity that makes them breathe faster, including running, jumping and play.
  • No rolling onto the head or neck, and no roll-overs.
  • Stop any move that hurts. A limp, or sudden hip, thigh or knee pain, needs an urgent GP appointment or NHS 111 the same day.
  • If your child faints while exercising, call 999 (911 in the US).

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 kids: a 20-minute follow-along class with games take?

About 20 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. 11 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.