An advanced Pilates routine is designed for practitioners who have mastered the foundational exercises and are ready to take their practice to the next level. This routine includes challenging movements that require strength, control, and precision. Aim for a 40-50 minute session and practice this routine 3-4 times a week for optimal results.
**1. Breath Awareness (2 minutes)
- Begin by lying on your back, knees bent, feet flat on the floor, and arms by your sides.
- Focus on deep, controlled breaths, emphasizing ribcage expansion with each inhale and tension release with each exhale.
**2. Pelvic Tilt with Leg Lift and Scissor (5 minutes)
- Start in the same position as the beginner routine but extend your legs straight up toward the ceiling.
- Incorporate a scissor-like movement, lowering and lifting one leg at a time while tilting your pelvis.
**3. The Hundred with Variations (6 minutes)
- Lie on your back with knees bent, feet lifted off the ground, and arms reaching forward.
- Perform The Hundred, incorporating variations such as leg circles, leg flutters, or lower leg lifts to intensify the challenge.
**4. Single Leg Stretch with Scissor Legs and Twist (6 minutes)
- Lie on your back, lift your head and shoulders off the mat, and bring one knee into your chest while extending the other leg straight.
- Perform Single Leg Stretch, adding a scissor leg motion and twisting your torso to touch your knee.
**5. Double Leg Stretch with Bicycle Legs and Twist (6 minutes)
- Lie on your back, bring both knees into your chest, and lift your head and shoulders off the mat.
- Perform Double Leg Stretch as in the beginner routine, adding bicycle leg motions and twisting your torso.
**6. Rolling Like a Ball with Advanced Variations (6 minutes)
- Sit with your knees drawn to your chest and your hands holding your ankles.
- Balance on your tailbone and add advanced variations, such as extending your legs in a V-shape before rolling back.
**7. Swan Dive (5 minutes)
- Lie on your stomach with your arms extended in front.
- Inhale, lift your head, chest, and legs off the mat, and exhale to lower back down.
**8. Control Balance (5 minutes)
- Sit with your knees bent and your feet lifted off the ground.
- Extend your arms and legs, balancing on your sitting bones while maintaining control.
**9. Teaser (5 minutes)
- Lie on your back with your legs extended and your arms reaching back.
- Inhale as you lift your upper body and legs off the mat, forming a V-shape, and exhale to lower back down.
**10. Cool Down and Relaxation (4 minutes)
- Finish with some gentle stretches and deep breathing.
- Relax on your back in a supine position with your arms by your sides.
This advanced Pilates routine challenges your strength, control, and precision. As you become more proficient, consider exploring even more advanced exercises and personalizing your routine to suit your specific goals and preferences. Always prioritize proper form and control to maximize the benefits of your practice.