5 Other Exercises to Try on Your Off Days from Pilates
Pilates is an incredible low-impact, full-body workout that makes up the bulk of many enthusiasts' exercise regimens. Generally, it's recommended to perform it three to four times per week for the best results without burnout. The question then, is, what do you do on your off days from this practice? Of course, you'll want to spend some of it resting and recovering. But on other days, you may still want to break a sweat.
There are plenty of exercises that are complementary to Pilates; some help you further strengthen the muscles that help you do the moves well, or they work the zones Pilates targets the least to pad out your routine. Let's look at a few fun exercises that pair with Pilates and why you should try them when you're not in the studio!
1. Swimming
If the main reason you love Pilates is because it's low-impact and easy on your joints, then try swimming as your off-day workout. It challenges your lungs and heart and strengthens your entire body, but the buoyancy of the water keeps the impact on your joints low. You’ll get to build endurance that’ll serve you well in your next Reformer class, while helping your body recover from your last Pilates session by executing gentle, controlled movements that boost blood flow to your muscles without overexertion.
2. Indoor Rock Climbing
The popularity of indoor rock climbing has skyrocketed recently, mainly because of how thrilling a workout it is, and how quickly it builds upper body strength!
While Pilates does an excellent job of stabilizing your shoulder girdle, it involves a lot of pushing movements (like planks and push-ups). Climbing introduces necessary pulling motions that balance out your upper body development. Plus, the core stability you’ve cultivated on the mat will give you a massive advantage when reaching for that next hold.
3. Strength Training
Pilates is a form of resistance training, but adding traditional weight lifting to your week can boost your bone density and metabolic rate. You don't need to become a powerlifter to see benefits. Incorporating a few days of lifting heavier weights—dumbbells or kettlebells—targets the fast-twitch muscle fibers that slow, controlled Pilates movements often bypass. This creates a well-rounded physique and prevents muscle imbalances.
4. Hiking
Sometimes you just need to get outside. Hiking is a great form of "active recovery." It’s generally low impact but provides fantastic steady-state cardio (LISS). The uneven terrain of a trail forces your ankles, knees, and hips to stabilize with every step. Because Pilates emphasizes pelvic alignment and posture, you’ll likely find you have better endurance on the trails than the average walker.
5. Barre
If you miss the burn of a Pilates class but want to switch up the vibe, Barre is your best bet. It shares DNA with Pilates but focuses heavily on high-repetition, small-range movements, particularly for the glutes and legs. It’s usually set to upbeat music, which offers a different energy than a quiet Pilates studio. It challenges your balance and endurance in a standing position, translating your mat strength into functional, upright stability.
Shake Up Your Routine
On your days off from Pilates, consider trying some of these complementary exercises! They provide a nice break if Pilates alone is starting to feel monotonous, and can help you build up endurance that will have you returning to your next session stronger and more balanced than before!