Pilates
Strong-and-steady Pilates for teenagers: a 25-minute class for trunk, hips, posture and a calm finish
A 25-minute Pilates class for teenagers: trunk and hip strength, back and shoulder-blade work for posture, some balance, and a few minutes of slow breathing to finish. Do it once or twice a week alongside sport, running about and, if you want, a strength session: it isn't all the activity you need. It leaves out upside-down moves such as the roll-over and jack knife.
Breathe and set up
- Pelvic tilt into bridge6 slowBeginner · Glutes, Abs, Hamstrings · 3D demoBreathe out as you liftHarder: Glute bridge
Trunk
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)8 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoLower back steadyEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Dead bug6 each sideBeginner · Abs, Hip flexors · 3D demoMove slowly; your back stays stillEasier: Dead bug heel tapsHarder: Forearm plank
- Criss-cross (Pilates)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoSlowly, elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
Hips
- 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)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoHead resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)
- Single-leg circle (Pilates one leg circle)5 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles if your joints are bendyHarder: Corkscrew (Pilates)
Back and shoulder blades
- Swan (Pilates swan dive)5 small liftsIntermediate · Back, Glutes, Triceps · 3D demoIf arching hurts your back, do 5 bird dogs each side insteadEasier: 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 steady; or the bird dogEasier: 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
- Chin tuck8 slow, 3 to 5 s holdBeginner · Neck · 3D demoSitting or standing tallEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
Side and plank
- Side plank2 holds of 20 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift
- Leg pull front (Pilates leg pull down)3 each sideAdvanced · Abs, Shoulders, Glutes · 3D demoOr a 20-second forearm plank if your wrists are soreEasier: Straight-arm plank (high plank)
Stretch, balance and calm
- Side-lying open book8 each sideBeginner · Back, Chest, Shoulders · 3D demoPause at the end of each openingHarder: Thoracic rotation
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch
- Tree pose (Vrksasana)20 s each sideBeginner · Glutes, Hip abductors, Calves · 3D demoA hand on the wall if you need itEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
- Beginner · 3D demoLying or sitting, with longer out-breathsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Tips
- This is one part of an active week: you also need an average of an hour a day of activity that gets you out of breath, with running and jumping for your bones.
- Strength training is fine for teenagers with good teaching: our strength workout for teenagers is the next step.
- If your back hurts when you arch, skip the swan and swimming and do the bird dog; if the pain lasts more than a couple of weeks, get it checked.
- If your joints are very bendy, keep every move in the middle of your range.
- Track what your body can do, not how it looks. If food, weight or exercise is worrying you, talk to someone: Childline (0800 1111), Beat or your GP.
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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How long does the strong-and-steady pilates for teenagers: a 25-minute class for trunk, hips, posture and a calm finish 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. 13 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.