A Human Web
Join

Pilates

Wrist-kind Pilates: a 25-minute class on your forearms, with a wrist strength block and steps back onto your hands

A 25-minute Pilates class that takes the bend out of your wrists without leaving them out: a gentle warm-up, Pilates on your back and side with your hands free, moves on your forearms instead of your palms, a short wrist strength block, and a last block that brings weight back through your hands one step at a time. No study has measured the wrist in a Pilates position, so the order and doses are our editorial choice, following our wrist pain planks guide and our yoga for wrists guide. Keep wrist discomfort to about 5 out of 10, settling within half an hour.

25 minBeginner19 movesA wall · A dumbbell · A bench or box · Other / check instructionsForearms · Abs · Glutes · Hip flexors · Back · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm the wrists, sitting

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow circles, bends and turns, no loadEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Wrist circles10 slow circles each way
    Beginner · Forearms · 3D demoElbows bent, hands relaxedHarder: Wrist flexor stretch
  3. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoPalm on a wall, gentle; ease off if your fingers tingleEasier: Wrist circlesHarder: Quadruped wrist rocks

On your back and side, hands free

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoHands resting on your ribsHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge8 tilts, then 8 bridges
    Beginner · Glutes, Abs, Hamstrings · 3D demoArms by your sides, palms up; don't push through your handsHarder: Glute bridge
  3. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoPump from the shoulders, hands soft; head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  4. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHands resting lightly on your shinsEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  5. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoPalms up beside youHarder: Corkscrew (Pilates)
  6. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead resting on your lower arm; top hand light on the matHarder: Side-lying leg circles (Pilates side kick series)

On your forearms

  1. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoArms long or by your sides; no weight through your handsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  2. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms, hands open, wrists straightEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  3. Forearm plank3 holds of 20 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoKnees down at first; forearms flat, hands relaxedEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  4. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, never your handHarder: Side plank

Wrist strength, sitting

  1. Wrist curls12 slow reps
    Beginner · Forearms · 3D demoForearm on your thigh, palm up, a light weight or a full water bottleEasier: Wrist-extensor eccentricsHarder: Plate pinch
  2. Reverse wrist curl12 slow reps
    Beginner · Forearms · 3D demoPalm down, lighter stillEasier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Ball squeeze10 squeezes, 5 s holds
    Beginner · Forearms · 3D demoA soft ball if the base of your thumb is soreEasier: Tendon glides (hand tendon gliding exercises)Harder: Band finger extension

Back onto your hands: do only the step you've reached

  1. Wall push-up2 sets of 10
    Beginner · Chest, Triceps, Shoulders · 3D demoLean a little more weight through your hands each weekHarder: Push-up
  2. Quadruped wrist rocks10 slow rocks in each of 4 hand positions
    Beginner · Forearms, Shoulders · 3D demoRock only as far as stays at 5 out of 10 or lessEasier: Wrist flexor stretch
  3. Knee hover (Pilates tabletop hover)3 holds of 15 s
    Beginner · Abs, Shoulders, Quads · 3D demoFists first, flat hands later; skip it until the rocks are comfortableHarder: Straight-arm plank (high plank)

Tips

  • Do the class 2 to 3 times a week, with the wrist strength block on two of those days (our suggestion, matching the twice-a-week strength work in our yoga for wrists guide).
  • Some discomfort during these exercises is fine and doesn't mean you are doing damage. Keep it to about 5 out of 10 or less. It should settle within half an hour or so, and your hand should be no worse the next morning. If it is, do fewer, smaller or lighter next time, not nothing.
  • Tingling and numbness are different: stop and get advice if an exercise brings them on and they don't fade quickly, or if your grip or thumb gets weaker.
  • Move to the next step of the last block only when the one you're on has been comfortable for a week (our suggestion, following the order of our wrist pain planks guide).
  • With tingling or numbness in the thumb and first fingers, use our wrist-free Pilates for carpal tunnel class instead. After a broken wrist, start the last block only when your fracture clinic agrees.

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

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the wrist-kind pilates: a 25-minute class on your forearms, with a wrist strength block and steps back onto your hands 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 dumbbell, A bench or box, Other / check instructions. 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. 11 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.