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Pilates

Pre-season Pilates for skiers: a 25-minute class for trunk, hips and single-leg balance

Skiing asks your thighs to hold a bent-knee stance, your trunk to stay steady as your legs work, and each leg to balance on its own. This class trains the trunk and hip side of that: trunk endurance, the side and inner hips, a held ski stance and single-leg balance, equally on both legs. No trial has tested Pilates in skiers, and getting fit hasn't been shown to prevent ski injuries, but it helps you ski more runs with less fatigue. Use it once or twice a week alongside our ski fitness workout, which has the heavier leg and landing work. The order and timings are our editorial choice.

25 minBeginner17 movesA wall · A bandAbs · Back · Glutes · Hamstrings · Hip flexors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and warm

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoOn your fists or forearms with a sore wrist or thumbHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch

Trunk

  1. Hundred (Pilates)50 beats
    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. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoA straight line from head to heelsEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  4. 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)

Hips and thighs

  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. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  4. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift from the inner thighEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)

Ski stance

  1. Wall sit3 × 30 s
    Beginner · Quads, Glutes · 3D demoBreathe normally; knees over your toesEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
  2. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees track over your toesEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Balance, equal on both legs

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoEyes closed or on a cushion 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: 90/90 hip lift-offHarder: Flying pigeon (Eka Pada Galavasana)

Side and close

  1. Side plank2 × 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift
  2. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSmooth and comfortableHarder: Saw (Pilates)

Tips

  • Start 6 to 8 weeks before your trip: this class once or twice a week, the ski fitness workout 2 or 3 times a week, and one interval session.
  • Count your weaker leg the same as your stronger one.
  • Getting fit hasn't been shown to prevent ski injuries; the knee-safety tips, a helmet and well-set bindings on our skiing page matter too.
  • At the top of the slope, use the ski warm-up, not this class.
  • After a knee injury or ACL surgery, your physiotherapist's plan comes first.

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 pre-season pilates for skiers: a 25-minute class for trunk, hips and single-leg balance 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 band. 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. 13 of its 17 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.