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Pilates

Strength, balance and stamina Pilates: a 35-minute class for ageing well

A 35-minute class to do twice a week, with walking on other days. It starts with a brisk march, builds leg, arm and grip strength, practises balance next to a counter, gets you down to the floor and up again, and finishes with Pilates that keeps your spine long. Being strong, steady and fit is linked with a longer, more independent life, but no trial has tested this class, so its structure is our editorial choice. It has no rounding or curl-up moves, so it suits people with low bone density. If you've had a fall or feel unsteady, start with our Pilates for balance class and ask your GP about a falls service.

35 minBeginner19 movesBench or box, step, wall, band, anchor point, dumbbell, kettlebellHip flexors · Abs · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

A brisk start (about 6 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Standing march3 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoPick up the pace: you can still talk, but not singEasier: Seated marchHarder: Standing band hip flexion
  3. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoStand tall with your hands on your lower ribs; breathe into the sides of your ribsHarder: Roll-up (Pilates)

Strength: legs, arms and grip (about 10 minutes)

  1. Sit to stand from a chair2 sets of 5 slow
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up with your legs, not your arms, and lower slowly. Harder: a goblet squat holding one dumbbell, 3 sets of 8 to 12Easier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Step-up2 sets of 8 reps each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoThe bottom stair or a sturdy step; a hand on a rail is fineEasier: Low step-upHarder: Dumbbell step-up
  3. Wall push-up5 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the wall at chest height; step your feet further back to make it harderHarder: Push-up
  4. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back, stopping 2 to 3 reps short of failure; check the band and the anchor firstHarder: Supported single-arm dumbbell row
  5. Farmer's carry2 × 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoDumbbells or two full shopping bags; walk tall and levelHarder: Suitcase carry
  6. Slow calf raise5 to 8 slow
    Beginner · Calves · 3D demoBoth hands on the counter; rise, pause, lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Balance at the counter (about 6 minutes)

  1. Tandem stance and heel-to-toe walkHold 10 s each way, then 5 steps heel to toe, twice
    Beginner · Calves, Hip abductors · 3D demoAlong the counter; look ahead, not downEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Single-leg stand3 holds of 5 to 10 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter; hips level, standing knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoAlong the counter; keep your hips level and toes pointing forwardHarder: Lateral band walk

Down to the mat (about 1 minute)

  1. Get up and down from the floor1 slow cycle, ending on the floor
    Beginner · Quads, Glutes, Abs · 3D demoUse a chair: lower to one knee, then both, then sit to the side. If you can't or shouldn't get down, do the next block on a bed or leave it outEasier: Sit to stand from a chairHarder: Bodyweight get-up

Mat Pilates, spine long (about 8 minutes)

  1. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall flutters of opposite arm and leg; or the bird dog if arching hurts your backEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  2. Glute bridge2 sets of 12
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift as one piece with your back in neutral, rather than peeling the spine upEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your arm; swing the top leg forward and back without rockingHarder: Side-lying leg circles (Pilates side kick series)
  4. Bird dog5 each side, 3 s hold
    Beginner · Back, Abs, Glutes · 3D demoReach one arm and the opposite leg only as far as your back stays stillEasier: Bird dog, one limb at a timeHarder: Bear crawl
  5. Knee hover (Pilates tabletop hover)3 holds of 15 s
    Beginner · Abs, Shoulders, Quads · 3D demoHands under shoulders, knees under hips; lift your knees just off the mat. Fists or forearms for sore wristsHarder: Straight-arm plank (high plank)

Up again, and finish (about 4 minutes)

  1. Get up and down from the floor2 slow cycles
    Beginner · Quads, Glutes, Abs · 3D demoRoll to your side, come onto all fours, then one knee, and push up with the chairEasier: Sit to stand from a chairHarder: Bodyweight get-up
  2. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSitting on a chair or a folded towel, tall through the spineHarder: Side bend (Pilates)
  3. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall and twist smoothly, within a comfortable rangeHarder: Saw (Pilates)

Tips

  • Twice a week, with brisk walking or other activity on most days, is our suggestion, following the UK guidelines for strength, balance and 150 minutes of moderate activity a week.
  • Do it 2 or 3 times a week for at least 12 weeks, and make it a little harder every week or two: less hand support, longer holds, then the harder options.
  • Progress: add reps until you reach the top of the range, then use a heavier weight or band, or a harder version.
  • If you've had a fall, or you're worried about your balance, see a GP; you may be able to refer yourself to a falls service.
  • This class has no rounding moves, so it suits osteoporosis. Stop and sit down if you feel dizzy, faint or unwell.

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 strength, balance and stamina pilates: a 35-minute class for ageing well take?

About 35 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 step, A wall, A band, An anchor point, A dumbbell, A kettlebell. 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. 10 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.