Advanced Pilates: The Best Exercises

Advanced Pilates exercises have interesting health benefits. Before you can start with them, however, you need to have completed the beginner and intermediate levels.

The advanced Pilates exercises are ideal for those who have been doing intermediate level exercises for several weeks. At this level, training has positive effects on posture, chronic pain and the general quality of life.

As an article published in Muscles, Ligaments and Tendons Journal explains, these exercises are designed to increase muscle strength and endurance, increase flexibility, and improve posture and balance. Do you want to try it?

Pilates for advanced students: floor exercises or would you prefer to use a machine?

You can do advanced Pilates exercises on the floor as well as on equipment, but there are a few technical differences. In general, both variants achieve the same advantages; so you can achieve your goals without any problems.

However, you have to keep in mind that while exercising on equipment you can exercise with external weight, while in the floor Pilates workout you only include your body weight. With both types of training, however, you can add additional elements, such as a Pilates ball, elastic bands or a magic circle.

Pilates exercises for advanced students

One of the great advantages of Pilates is that it can be practiced at different levels, depending on the physical level of each person. As soon as you have completed the intermediate level, you can move on to the advanced exercises. What options does this level offer?

1. Control and balance

The control and balance exercise has a positive effect on the strength and flexibility of the flexor and extensor muscles of the hip. It also helps to strengthen the core of the back.

How does the exercise work?

• First, inhale as you roll over .
• Once your legs are above your head, open your arms behind you in a circular motion to grab your feet.
• Exhale gently as you bring one of your legs up.
• To add intensity and stretch to your hip, swing your raised leg twice.
• Inhale while keeping your core and pelvis stable, and switch legs at the same time. That is, you move one down and the other up.
• Do the exercise about six times, then let both feet touch the floor behind your head.
• Finally, bring your legs back in a gentle motion until you are flat on the mat or mattress.

2. The double leg stretch

Due to its complexity, this position is one of the exercises for advanced students and should only be performed by people who have this level.

Do you know why Poor practice in this position can cause injury. However, when done correctly , it strengthens the abdominal muscles and the flexors of the neck. In addition, the coordination of movements is improved.

How does the exercise work?

• First, lie on your back. Then lift your legs up and bring them towards your chest. Put your hands on your shins, very close to your ankles.
• Inhale and exhale as you pull your navel toward your spine. Lift your head off the mat and bring your chin up to your chest.
• The upper body is supported by your shoulder blades.

• First, raise your arms at a 45-degree angle; they should be in line with your ears.
• Then lift your legs at the same angle and hold this position for a few seconds.
• Next, bring your arms back down in a circular motion. Then bend your legs and hold your shins with your hands.
• Exhale to raise your limbs. Hold your breath and exhale to return to the original position.
• Repeat 6 to 8 times.

3. The crab (the crab)

One of the benefits of this type of position is that it increases core stability. Similarly, it improves the flexibility of the hamstrings and promotes balance.

How does the exercise work?

• First, sit on the mat with your legs and feet outstretched and bring your ankles together.
• Then bend your knees and cross your ankles.
• Then hug your legs and grasp your ankles from the outside.
• Keep your head down and contract your abs.
• Inhale and roll backwards. Now exhale to raise your legs above your head. Touch the ground and inhale.
• Next, exhale to roll forward until your head hits the mat.
• Inhale and exhale to roll backwards.
• Repeat this 3 to 4 times.
• Finally, roll back, let go of your heels, straighten your legs, and let your arms fall to your sides.

4. Rocking

This is a balance exercise that strengthens the back and at the same time protects the spine. In particular , it increases the stability of the trunk and helps maintain good posture.

How does the exercise work?

• Lie flat on your stomach on the mat with your head on your side and your arms next to you.
• Bend your right knee up and hold it with your right hand. Then repeat the process with the left limb.
• Next, inhale and prop yourself on your ankles as you raise your head, chest, and knees.
• Start swinging back and forth, but try to keep the crescent position.
• Exhale to move forward and inhale to lift yourself.
• Remember that rocking is in the breathing technique; it has to be natural in order for it to affect the muscles.
• Always keep your stomach tight and your neck straight.
• Swing about five times.

5. Starfish (starfish)

Like all advanced Pilates exercises, this position has the ability to activate certain muscles to improve the stability of the body. In fact, it helps strengthen the muscles in the glutes and upper body.

How does the exercise work?

• Lie on your stomach with your legs straight out and your arms in front of you.
• Inhale and exhale to straighten your right arm and lift it off the floor while straightening your left leg.
• Inhale and bring the limbs back to the ground at the same time.
• Next, exhale again to repeat the process with your left arm and right leg.
• Always keep your back straight.
• Repeat the exercise 8 to 10 times.

6. Boomerang

Practicing advanced Pilates exercises also has a positive impact on cardiorespiratory health. Including the boomerang in your workout provides this benefit and also improves control and balance.

How does the exercise work?

• First, sit upright on the mat with your legs stretched out and cross one leg over the other at the ankles.

• The hands should be in front. Inhale to begin the movement.
• Put your hands up and exhale. At the same time, raise your legs to the starting position.
• Lean back and lift your legs above your head. Keep your hands in front and lean on your shoulder blades.
• Now inhale and change the position of your ankles, that is, the one who was down is now up.
• Exhale and return to the starting position; the feet are resting on the mat, the arms are stretched back and the head is down.
• Then you breathe in again, at the same time bring your arms forward and repeat the movement.
• Do this about 6 to 8 times.

Advanced Pilates Exercises: A Few Tips

In order to perform these exercises, it is necessary to be consistent and disciplined. Therefore, you need to go through the beginner and intermediate level exercises first ; in this way your body is prepared for a high level of difficulty. It is also important that you follow the advice given below.

Warm up

Warming up is essential in any fitness method or routine. It prepares the body to start exercising. It also helps prevent injuries to muscles, tendons, ligaments, or joints.

breathing

For advanced exercises, it is extremely important that you master the breathing technique, as the success of any exercise depends heavily on it. Remember to inhale through your nose and exhale through your mouth. As you breathe, the chest expands outward and upward, while the spine elongates to allow as much air as possible into the lungs.

concentration

It is important to make sure that all of the movements that make up each exercise are performed with precision. Therefore, it is also imperative that you focus not only on the position, but also on the breathing technique.

Improving health through advanced pilates

As part of a healthy lifestyle, Pilates exercises are useful for improving health and wellbeing. Practicing Pilates not only helps increase muscle strength, but also increases flexibility and promotes heart and breathing.

However, it is important to start practicing gradually until you reach a level of resistance that allows you to begin advanced Pilates. If possible, it is better to do the exercises under the supervision of a specialist, do not forget about it!