Are you an experienced Pilates lover looking to take your practice to the next level? Look no further! Here are 5 exercises that are perfect for advanced Pilates enthusiasts:
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The Saw: This exercise is great for working your obliques and improving your balance. To perform the saw on a mat, sit up with your legs extended in front of you and your arms extended out to the sides. Twist your torso to the right, reaching your left hand towards your right foot. Then twist to the left and repeat. On a reformer machine, sit facing the foot bar and hold onto the ropes with both hands. Twist your torso to the right, reaching your left hand towards your right foot. Then twist to the left and repeat.
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The Side Kick Series: This exercise is great for working your glutes and thighs. To perform the side kick series on a mat, start on your hands and knees with your right hand behind your head and your left leg extended to the side. Kick your left leg up and then lower it. Repeat on the other side. On a reformer machine, sit facing the foot bar and place your right foot on the foot bar. Push out and then pull in. Repeat on the other side.
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The Push-Through: This exercise is great for working your abs and triceps. To perform the push-through on a mat, start in a plank position with your hands on the mat and your feet on the reformer carriage. Lower your body towards the mat, then press back up. On a reformer machine, start in a plank position with your hands on the foot bar and your feet on the mat. Lower your body towards the mat, then press back up.
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The Boomerang: This exercise is great for working your abs and glutes. To perform the boomerang on a mat, start in a plank position with your hands on the mat and your feet on the reformer carriage. Step one foot forward towards the mat then step it back. Repeat on the other side. On a reformer machine, start in a plank position with your hands on the foot bar and your feet on the mat. Step one foot forward towards the mat then step it back. Repeat on the other side.
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The Mermaid: This exercise is great for working your obliques and shoulders. To perform the mermaid on a mat, sit on the mat with your legs extended to one side and your arm extended behind you. Reach your arm towards your foot then repeat on the other side. On a reformer machine, sit facing the foot bar and place your legs on the shoulder rest. Reach one arm towards your foot then repeat on the other side.
These exercises are great for taking your Pilates practice to the next level and can be done on a mat or on a reformer machine.
How can you take it to the next level to build strength?
In addition to these 5 exercises, you can also increase the resistance to challenge your strength and focus even more. Here are a few ways to do that:
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Use Pilates resistance bands: These can be used to add resistance to your mat exercises, such as the saw and the side kick series.
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Add weights: You can use small weights, such as dumbbells or ankle weights, to add resistance to your mat exercises.
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Increase the resistance on your reformer machine: Many reformer machines come with a resistance adjustment feature, allowing you to increase the resistance on the exercises you perform on the machine.
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Slow down your movement: Slowing down your movement will make the exercises harder and more challenging.
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Hold a static position: Instead of completing a full range of motion, hold a static position for a longer period of time, such as the plank position in the push-through or the mermaid exercises.
By incorporating these methods of resistance, you'll be able to take your Pilates practice to the next level, and continue to challenge yourself and see progress in your strength and focus. Remember to listen to your body and don't push yourself too hard, progress gradually and safely.