Best Pilates Exercises For Advanced

Advanced Pilates exercises are ideal for those fitness enthusiasts who have been doing intermediate exercises for several weeks. At an advanced level, training has beneficial effects on posture, chronic pain, and overall quality of life.

As reported  in an article in the Muscles, Ligaments, and Tendons Journal  ,  these exercises are designed to increase strength and muscle endurance as well as improve flexibility, posture, and balance.

Advanced Pilates: on the floor or on equipment?

Although there are technical differences associated with practicing Pilates, either on the floor or with equipment, there are both ways to train at an advanced level. In general, you get the same benefits from them and you only achieve your goals as a sponsor.

However, you have to keep in mind that using the equipment allows you to train with external weights, while on the floor, Pilates movements are only done with your own body weight. However, both variations can include tools to complement your workout: for example, a pilates ball, resistance rubber bands, or a pilates ring.

The best pilates exercises for the advanced

One of the biggest benefits of Pilates is that it can be practiced at different levels according to your own physical condition. Once you have completed the intermediate level, you can move on to the advanced level. What kind of movements are involved in this phase?

1. Body control and balance

Body control and balance movement has a beneficial effect on the strength and flexibility of the pelvic flexor and extensor muscles. In this way, it helps to strengthen the middle part of the back.

Here’s how to do it:

• Start by inhaling as you do the roll-over .
• With your feet above your head, open your arms in a circular motion to the back to grab your feet.
• Exhale softly while bringing your other foot up.
• You can increase the power and extension of your pelvic movement by making two small pops with your foot raised.

• Inhale while holding your middle body and hips in place so that you can change the position of your legs at the same time; that is, one descends and the other ascends.
• Do this exercise six times. Then take both feet with your head back so that your feet touch the floor.
• Finally, bring your feet back down slowly until you lie straight on the mat.

2. Double leg extension

Because this movement is so awkward, it should only be done at an advanced level. Why? Because making the wrong movement can cause injuries. However, doing it orthodontically strengthens the abdominal muscles and neck flexor muscles. In addition, it enhances business coordination.

Here’s how to do it:

• Raise your legs with your back toward your chest and place your palms on your tibia very close to your ankles.
• Inhale and exhale while pulling the navel toward the spine. Lift your head off the mat and take your chin to your chest.
• The upper body rests on the shoulder blades.
• First, raise your arms to a 45-degree angle; they should be in line with the ears.
• Then lift your legs at the same angle and stay in this position for a few seconds.
• Move your arm back down in a circular motion. Then hook your legs and grasp them at the tibias.
• Inhale to raise your limbs. Hold your breath and exhale when you return to your starting position.
• Repeat this 6-8 times.

3. Advanced Pilates Exercises: Cancer

One of the advantages of this position is that it helps to improve the stability of the middle body. It also helps increase hindquarters flexibility and promote balance.

Here’s how to do it:

• First, sit on the mat with your legs straight at your ankles together.
• Hook your knees and cross your ankles.
• Hug your legs and grab your ankles from their outer edge.
• Keep your head down and your abdominal muscles tight.
• Inhale and rotate backwards, and exhale as you raise your feet above your head. Touch the floor with your feet and inhale.
• Then exhale as you spin forward until your head touches the yoga mat.
• Inhale and exhale as you spin backwards.
• Repeat this 3-4 times.
• Finally, spin back, lower your heels to the floor, stretch your legs straight, and drop your arms to the sides.

4. Swing

This is a balance exercise that helps strengthen the back and maintain the spine. More specifically, it increases the stability of the upper body and helps maintain good posture.

Here’s how to do it:

• Lie on the exercise mat with your stomach on one side and arms on the sides.
• Hook your right knee, lift it up and grasp it with your right hand. Then repeat this on the left.
• Next, inhale and grab your ankles while lifting your head, chest and knees off the floor.
• Start swinging from side to side so that you keep the crescent position at all times.
• Exhale when you swing forward and in when you swing backwards.
• Remember that the idea of ​​rocking lies in breathing technique: breathing must not be forced to affect your muscles.
• Keep your abdomen tight at all times and your neck long.
• Do this five times.

5. Advanced Pilates Exercises: Starfish

Just like the other advanced level pilates exercises mentioned in this article, this posture activates certain muscles, strengthening the body’s stability. It also helps strengthen the gluteal muscles and upper body.

Here’s how to do it:

• Lie on the floor in your stomach. Keep your legs straight and your arms in front of you.
• Inhale in and out to extend your right arm and lift it off the floor while stretching your left leg.
• Inhale and return both limbs to the floor at the same time.
• Exhale to repeat this with your left arm and right foot.
• Keep your back straight at all times.
• Repeat this 8-10 times.

6. Boomerang

Advanced Pilates exercises also have a positive effect on cardiorespiratory health. The boomerang movement also has this benefit, and in addition it improves body control and balance.

Here’s how to do it:

• First sit with your back straight on the mat with your legs straight, one on top of the other at the ankles crossed.
• The hands should be in front. Inhale to start the movement.

• Raise your hands and exhale. Then raise your legs to the starting position.
• Allow yourself to spin backwards and raise your legs above your head. Your hands should stay in front, and you support yourself with your shoulder blades.
• Now inhale and change the position of the ankles – now put the ankle on top.
• Exhale when you return; feet resting on the mat, arms outstretched to the back and head down.
• Inhale again to bring your arm forward, and repeat the movement.
• Do this 6-8 times.

Advice on doing Pilates exercises at an advanced level

It is important to be consistent and disciplined with these exercises. To do this,  you must first perform beginner and intermediate moves; this way your body is ready for the demanding difficulty level. In addition, it is important to remember the following tips:

Warm up

Warming up properly is very important before any exercise method or program. It prepares the body for exercise and helps prevent injuries to muscles, tendons, ligaments and joints.

Breathe

At an advanced level, it is absolutely essential to master the breathing technique, as the success of every movement depends heavily on it. As you breathe in, your chest expands outward and upward while your spine stretches to allow as much airflow as possible to enter your lungs. 

Focus

It is important to ensure that every movement in the program is done carefully. It is just as important to focus on breathing technique as it is on the postures themselves.

Pilates exercises for the advanced

As part of a healthy lifestyle, Pilates exercises help improve health and well-being. Doing them not only helps to increase muscle strength, but also improves flexibility and stimulates the respiratory and circulatory system.

However, it is important to start Pilates exercises gradually until you get enough endurance to be able to move to an advanced level. Whenever possible, these movements should be done with the guidance of a professional. Keep this in mind!