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Pilates

Low-impact Pilates for lipoedema (lipedema): a 25-minute leg and hip strength class with no jumping or kneeling

This class builds leg, hip and some upper-body strength for lipoedema (lipedema in the US) without jumping, kneeling or anything pressing on tender legs. It starts with breathing, works your legs while they rest up the wall, adds side-lying hip work, then stands at a wall and chair, so you go down to the floor once and come back up once. Wear your compression garment if you have one. If anything brings on pain or bruising, swap it for something gentler. It won't change the size or shape of your legs, and that isn't its job: it's for strength, comfort and moving more easily. The order and doses are our editorial choice: no trial has tested this or any Pilates class in lipoedema.

25 minBeginner16 movesA wall · A bench or box · A band · An anchor pointAbs · Calves · Glutes · Hamstrings · Hip flexors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe (about 2 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying, knees bent; breathe into the sides and back of your ribsHarder: Roll-up (Pilates)

Legs raised, on your back (about 8 minutes)

  1. Ankle circles10 pumps, then 5 circles each way
    Beginner · Calves, Shins · 3D demoLegs resting up the wall or on a cushion; point and pull your toesHarder: Ankle CARs (controlled articular rotations)
  2. Wall bridge (feet-on-wall bridge)2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet on the wall; roll up and down slowlyEasier: Glute bridgeHarder: Shoulder bridge (Pilates)
  3. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel away and backHarder: Hip windshield wipers
  4. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circles; bend the other knee with the foot on the floorHarder: Corkscrew (Pilates)
  5. Glute bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet on the floor, knees hip-width apart; squeeze your buttocks to liftEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

On your side (about 7 minutes)

  1. Clamshell2 sets of 8 each side
    Beginner · Hip abductors, Glutes · 3D demoA pillow under your head and between your knees; pad the hip you lie onEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoMoving, not held; swap for the wall side leg lift if lying on your side hurtsHarder: Side-lying leg circles (Pilates side kick series)
  3. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoHeel leading, top leg slightly behind your body lineEasier: Lateral band walkHarder: Lateral band walk, band at the feet

Standing, at a wall and chair (about 7 minutes)

  1. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoA sturdy chair; push on the arms or your thighs to start if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoA hand on the wall; lift only as high as your hips stay levelHarder: Lateral band walk, band at the feet
  3. Slow calf raise2 sets of 10
    Beginner · Calves · 3D demoA hand on the wall; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  4. Wall push-up8
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the wall at chest heightHarder: Push-up
  5. Band row1 set of 10, light band
    Beginner · Back, Biceps, Shoulders · 3D demoSitting or standing; smooth and slow; the band in your hands, not round your legsHarder: Supported single-arm dumbbell row

Finish (about 3 minutes)

  1. Mermaid (Pilates seated side bend)3 each side
    Beginner · Back, Abs, Shoulders · 3D demoSitting on a chairHarder: Side bend (Pilates)
  2. Slow breathing (6 breaths a minute)5 breaths
    Beginner · 3D demoSitting or lying with your legs raised on a cushionEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Do it on 2 days a week, with walking, cycling or swimming on most days, as our lipoedema exercise guide's starting week suggests.
  • Wear your compression garment if you've been given one: a German guideline recommends movement in compression for lipoedema pain.
  • Pad the floor and any part you lie on, and keep bands, rings and balls off tender thighs and calves (our suggestion).
  • Add a set or a few reps only when a session leaves you no more sore or bruised than usual the next day (our suggestion).
  • A leg that becomes swollen, red, hot and painful, or swelling in one leg only, needs checking the same day: see the warning signs on our Pilates for lipoedema guide.

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 low-impact pilates for lipoedema (lipedema): a 25-minute leg and hip strength class with no jumping or kneeling 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 bench or box, A band, An anchor point. 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 16 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.