Pilates
Off-the-erg Pilates for rowers: a 25-minute class for trunk endurance, hips, upper back and shoulder blades
A 25-minute mat class for rowers: hip hinging and hip range for the catch, moving trunk endurance for the back and buttock muscles, glutes and hamstrings, and upper-back and shoulder-blade work. Do it once or twice a week on lighter days, alongside your rowing and strength training. It uses short side planks rather than long static holds, and needs a mat and a strap or towel.
Breathe and mobilise
- Cat-cow6 slow wavesBeginner · Back, Abs · 3D demoMove one part of the spine at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
The catch: hinge and hip flexion
- Knee fold5 each sideBeginner · Abs, Hip flexors · 3D demoPelvis level as the knee comes upEasier: Supine heel slideHarder: Dead bug heel taps
- 90/90 switch8 slow switchesIntermediate · 3D demoUse your hands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
- Supine hamstring stretch with a strap30 s each sideBeginner · Hamstrings, Calves · 3D demoTingling down the leg is a nerve signal: ease offEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
Trunk endurance, moving
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Dead bug2 sets of 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back steady on the matEasier: Dead bug heel tapsHarder: Forearm plank
- Bird dog2 sets of 6 each sideBeginner · Back, Abs, Glutes · 3D demoHold each for 5 s, breathingEasier: Bird dog, one limb at a timeHarder: Bear crawl
- Side plank2 holds of 20 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, knees down to startEasier: Knee side plankHarder: Side plank with leg lift
Glutes and hamstrings
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoKeep your hips levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
- Single-leg glute bridge6 each sideIntermediate · Glutes, Hamstrings, Abs · 3D demoHamstring cramp is common at first: lower and shake it outEasier: Glute bridgeHarder: Barbell hip thrust
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoIf arching hurts your back, lower your chestEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
Upper back and shoulder blades
- Intermediate · Back, Glutes, Triceps · 3D demoLift from your upper back; keep it small if your lower back complainsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall and steadyEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
- Prone Y-T-W raises5 of each shapeBeginner · Back, Shoulders, Neck · 3D demoNeck long, shoulder blades back and downEasier: Wall angelHarder: Bent-over reverse fly
- Scapular push-up (push-up plus)10, pausing at the topBeginner · Shoulders, Chest, Abs · 3D demoOn your knees or at a wall if your wrists or ribs complainEasier: Dumbbell shoulder-blade punchHarder: Push-up
Rotation and the finish
- Side-lying open book6 each sideBeginner · Back, Chest, Shoulders · 3D demoPause for 2 s at the endHarder: Thoracic rotation
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoTuck your pelvis underHarder: Couch stretch
Tips
- Do this on lighter days, not straight before a hard piece. Juniors 15 and under can use it as their core and conditioning session.
- Hinge from your hips and keep your back long. Stop a set when you can't keep your position, as you would stop a piece when your posture goes.
- A rib that hurts more to breathe, cough or roll over in bed needs a GP or physiotherapist early: leave out the twists, side planks and scapular push-ups until it's checked.
- With back pain that's worse bending forward, skip the hundred and keep your head on the mat in the other moves; with pain that's worse arching, keep the swan small or swap it for more bird dogs.
- Train both sides equally, whichever side you row (our suggestion).
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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How long does the off-the-erg pilates for rowers: a 25-minute class for trunk endurance, hips, upper back and shoulder blades 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?
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. 14 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.