Pilates Exercises At The Advanced Level

Advanced level pilates exercises are ideal for people who have been practicing these positions in their intermediate version for several weeks. Once training has had a positive effect on posture, chronic pain, and overall quality of life, we can move on to the next stage.

According to an article in Muscles, Ligaments and Tendons Journal, these are exercises designed to increase muscle strength and endurance, as well as increase flexibility, and improve posture and balance. Do you dare to try pilates exercises at an advanced level ?

Pilates at an advanced level: exercise on the floor or with the machine?

While there are technical differences between practicing Pilates on a mat and on a machine, you can practice at an advanced level in either of these two versions. Overall, you’ll get the same benefits and be able to achieve your goals without any problems.

However, you must remember that you can work with an external weight on machines, while in pilates exercises on a mat, you only work with the weight of your own body. At the same time, both of these types of training may contain complementary elements, such as a pilates ball, rubbers or a magic wheel.

Pilates exercises at an advanced level

One of the biggest advantages of the Pilates method is that it can be used at different levels, depending on the physical fitness of each person. So, after completing the Intermediate Level, you can move on to the Advanced Level exercises. What are the best exercise options you can choose from?

1. Control and balance

Exercises to maintain control and balance have a positive effect on the strength and flexibility of the hip flexors and extensors. They also help to strengthen the middle back.

How to do the exercise?

• First, take a breath while doing the roll over exercise .
• Once your legs are over your head, move your arms from behind to catch your feet.
• Exhale gently as you lift one of your legs.
• To increase the intensity and stretch your hips, perform two kickbacks with the raised leg.
• Inhale, keeping your torso and pelvis stable to change your leg at the same time. This means that one leg goes down and the other goes up.
• Do the exercise about six times; then leave both feet behind your head and touch the floor.
• Finally, put them aside with a gentle movement until they return to the mat or mattress.

2. The double leg stretch

Due to its complexity, this exercise should only be performed at an advanced level of Pilates. For what reason? Its poor performance may lead to injury. However, if done correctly, you will strengthen your abdominal muscles and neck flexors. Additionally, the coordination of movement is improved.

How to do these exercises at an advanced level?

• On your back or lying down, bring your legs to your chest and place your hands on the shinbones, very close to the ankles.
• Inhale and exhale as you pull your navel towards your spine. Lift your head off the mat and, in turn, bring your chin to your chest.
• This upper body will be supported by the shoulder blades.
• First, raise your hands at a 45-degree angle, they should be in line with the ears.
• Then, lift your legs to the same angle and hold that position for a few seconds.

• Invert your arms in a circular motion. Then bend your legs, wrapping your arms around them at the level of the tibia.
• Inhale to raise the limbs. Hold your breath and breathe out to get back to the original position.
• Repeat this exercise 6 to 8 times.

3. Crab

One of the advantages of this type of position is that it increases the stability of the center muscles. In the same way, the flexibility of the tendons is improved, which helps to maintain balance.

How to do the exercise?

• First, sit on the mat with your feet straightened and your ankles together.
• Then bend your knees and cross your ankles.
• Then put your arms around your legs and grasp the ankles from the outside.
• Keep your head lowered and your abdominal muscles pulled in.
• Inhale to roll your body backwards and breathe out to lift your legs above your head. Touch the floor and inhale.

• After doing this, breathe out to roll forward until your head touches the mat.
• Breathe in and out to roll back again.
• Repeat the entire exercise 3-4 times.
• To finish, roll your body backwards, let go of your heels, straighten your legs, and put your arms at your sides.

4. Rocking

It is a balance exercise that strengthens your back and helps to look after your spine. In particular, it increases the stability of the torso and contributes to maintaining good posture.

How to do the exercise?

• Lie face down on the mat with your head on your side and your hands at your sides.
• Bend your right knee and grasp it with your right hand. Then repeat the same with the left limbs.
• Then, inhale and hold firmly to your ankles as you lift your head, chest, and knees.
• Start rocking back and forth, but try to keep your body shaped like a crescent moon.

• Breathe out as you move forward and inhale as you bring your body backwards.
• Remember that rocking is based on a breathing technique. It should be natural to have a positive effect on the muscles.
• Always keep your belly tight and lengthen your neck.
• Make the cradle about five times.

5. A starfish or a sea starfish

Like other advanced pilates exercises, this pose has the ability to activate specific muscles to increase body stability. In fact, it helps strengthen the gluteal muscles and the upper body.

How to do the exercise?

• Lie face down, i.e. on your stomach. Keep your legs straight and your arms pointing forward.
• Breathe in and out to lengthen and lift your right arm off the floor while lengthening your left leg.
• Inhale while returning your limbs to the floor.

• Breathe out to repeat the same with your left hand and right leg.
• Always keep your back in a straight line.
• Repeat the exercise 8 to 10 times.

6. Boomerang

Performing pilates at an advanced level also has a positive effect on the health of the circulatory and respiratory systems. The inclusion of a boomerang in your routine especially brings this benefit and also improves your ability to control and balance.

How to do the exercise?

• First, sit upright on the mat with your legs stretched out, placing one ankle over the other.
• Your hands should be in front of you. Inhale to start the movement.
• Raise your hands up and let the air out. In turn, raise your legs to the starting position.
• Shift all your body weight back until you fold your legs behind your head. Your hands stay in front and you should lean on your shoulder blades.
• Now take a breath and reposition your ankles; that is, the one who was lower should be moved higher.

• Breathe out in reverse movement; feet return flat to the mat, shoulders back and head down.
• Inhale again to stretch your arms forward and repeat the entire movement.
• Do the same about 6 or 8 times.

Tips for doing advanced pilates exercises

To learn to do these exercises well, you need to be persistent and disciplined. Therefore, you will first have to go through beginner and intermediate level exercises. In this way, the body will be prepared for the next level of difficulty. In addition, it is very important to follow the recommendations below.

Rogrzewka

Warming up is essential when using any fitness training method. Warming up your muscles and body prepares your body to start a routine. It also helps to prevent injuries of muscles, tendons, ligaments and joints.

Proper breathing

At the advanced level of Pilates, mastering the breathing technique is more important than anything else, as the success of any program largely depends on this. Remember to inhale through your nose and exhale through your mouth. When you inhale the air, the ribs open outwards and upwards, while the spine lengthens to fully fill the lungs with air.

Focus is the basis of advanced pilates exercises

It is important to be precise in the movements that make up each exercise. To do this, you need to focus on both your posture and your breathing technique.

Advanced Pilates are exercises that improve health

Incorporating Pilates into a healthy lifestyle can greatly improve your health and well-being. Performing them not only contributes to increasing muscle strength, but also increases the flexibility of the body and stimulates the functioning of the circulatory system.

However, it is important to start your Pilates practice gradually until you reach a level of endurance that allows you to perform more advanced form. If possible, it’s best to do this with the help of a professional trainer. Remember that!