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Pilates

Kick-and-guard Pilates for martial arts: a 25-minute class for the kicking leg, hips you control, rotation, the trunk, the neck and shoulder blades, with nothing on the head

A 25-minute Pilates class for after training or a day without hard sparring. It turns the trunk both ways, trains the neck and shoulder blades gently, builds trunk endurance, works the kicking leg through the side kick series, controls the hips through their range, bridges for the back of the body, and finishes with one-leg balance and slow breathing. Nothing rolls or takes weight on the head or neck. It doesn't replace your warm-up with breakfalls, strength and power training or your governing body's concussion and choke rules. No trial has tested this class.

25 minBeginner19 movesBand, anchor point, wallAbs · Back · Neck · Shoulders · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent; breathe out on the effortHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

Neck and shoulder blades

  1. Chin tuck8 slow reps, 3 to 5 s hold
    Beginner · Neck · 3D demoSlide your head straight back; leave it out after a neck injury until clearedEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  3. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light bandEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Trunk

  1. Hundred (Pilates)50 beats to start, building to 100
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: 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. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and kneesHarder: Side plank

The kicking leg

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis still; lift no higher than you can holdHarder: Side-lying leg circles (Pilates side kick series)
  2. Side-lying leg circles (Pilates side kick series)8 each direction, each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSmall circlesEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  3. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift your lower leg, lower it slowlyEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)

Hips you control

  1. Standing hip CARs3 slow circles each way with each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall; only the leg moves; stop at a pinchEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Bridge and back

  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. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

The standing leg, then breathe

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft; eyes closed once it's easyEasier: 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. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSeated; in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Once or twice a week, after training or on a day without hard sparring or randori (judo sparring); not in the hour before sparring (our suggestion). Before training, use the martial arts warm-up with breakfalls.
  • Kick both sides equally, whichever side you fight from.
  • After a head knock, or being choked unconscious, follow your governing body's return, or the UK guidelines, before this class: the breathing and mobility blocks come first, and the trunk and hip blocks later.
  • Very flexible? Lift the leg only as high as you can hold it with its own muscles, and stop each move before the end of your range.
  • Don't use hot Pilates or hot rooms to make weight.

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.

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Questions people ask

How long does the kick-and-guard pilates for martial arts: a 25-minute class for the kicking leg, hips you control, rotation, the trunk, the neck and shoulder blades, with nothing on the head 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 band, An anchor point, 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. 15 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.