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Pilates

Pilates with a foam roller: a 28-minute roll-then-flow class

Roll first, then move: the extra range from rolling lasts minutes, so the mat flow uses it straight away. No trial has measured fascia after Pilates, and in the one trial that added rolling to Pilates, rolling added flexibility, not extra pain relief. Roll at a pressure you can breathe through; a soft ball works instead of a roller.

28 minBeginner14 movesA foam rollerAbs · Hamstrings · Glutes · Back · Hip flexors · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoHarder: Roll-up (Pilates)

Roll

  1. Hamstring foam rollingAbout 90 s each leg
    Beginner · Hamstrings · 3D demo
  2. Glute and piriformis foam rollingAbout 90 s each side
    Intermediate · Glutes · 3D demoOuter, upper buttock only
  3. Upper back foam rollingAbout 90 s
    Intermediate · Back · 3D demoUpper backEasier: Lat foam rolling
  4. Foam roller thoracic extension5 to 8 slow breaths at each of 3 spots
    Beginner · Back, Chest · 3D demoHarder: Fish pose (Matsyasana)

Mat flow

  1. Segmental roll-down5 or 6 slow roll-downs
    Intermediate · Back, Abs · 3D demoWith osteoporosis, swap for a flat-back hingeEasier: Wall roll-down (wall Pilates)Harder: Roll-up (Pilates)
  2. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoHarder: Corkscrew (Pilates)
  3. Spine twist (Pilates)3 to 4 each side
    Beginner · Abs, Back, Shoulders · 3D demoHarder: Saw (Pilates)
  4. Saw (Pilates)3 to 4 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoWith osteoporosis, twist without roundingEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
  5. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoHarder: Side bend (Pilates)
  6. Swan (Pilates swan dive)5 to 6
    Intermediate · Back, Glutes, Triceps · 3D demoEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  7. Side kick (Pilates side kick series)8 to 10 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHarder: Side-lying leg circles (Pilates side kick series)
  8. Side-lying open book8 to 10 slow openings each side
    Beginner · Back, Chest, Shoulders · 3D demoHarder: Thoracic rotation

Rest

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Never roll a calf that is swollen, red or darkened, or throbbing: call 111, or 999 if you're also short of breath.
  • On blood thinners, or with very weak bones or numb skin, keep the pressure light or ask your doctor first; with osteoporosis, ask before sitting your full weight on a hard roller.
  • In later pregnancy, avoid lying flat on your back for more than a few minutes, and tell your instructor you're pregnant.
  • Breathe out on the effort rather than holding your breath, especially with high blood pressure.
  • Stop the exercise straight away if you feel pain or become unwell.

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 pilates with a foam roller: a 28-minute roll-then-flow class take?

About 28 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 foam roller. 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. 4 of its 14 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.