An intermediate Pilates routine builds upon the foundation of core strength and flexibility developed in the beginner’s routine. It introduces more challenging exercises to enhance your body awareness, control, and overall Pilates practice. Aim for a 30-40 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 (4 minutes)
- Start in the same position, but extend your legs straight up toward the ceiling.
- Exhale as you tilt your pelvis up, engaging your core, and inhale as you release it.
- Repeat this movement while keeping your legs extended, focusing on maintaining core control.
**3. The Hundred with Leg Variations (5 minutes)
- Lie on your back with knees bent, feet lifted off the ground, and arms reaching forward.
- Perform The Hundred as in the beginner routine but add variations such as lowering and lifting one leg at a time to increase the challenge.
**4. Single Leg Stretch with Scissor Legs (5 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.
- Switch legs and add a scissor-like movement for extra core engagement.
**5. Double Leg Stretch with Bicycle Legs (5 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 but add a bicycle leg motion for added difficulty.
**6. Rolling Like a Ball (5 minutes)
- Sit with your knees drawn to your chest and your hands holding your ankles.
- Balance on your tailbone and roll back and forth while maintaining control.
**7. Swan Dive Prep (4 minutes)
- Lie on your stomach with your arms extended in front.
- Inhale, lift your head, chest, and arms off the mat, and exhale to lower back down.
**8. Mermaid Stretch (4 minutes)
- Sit with your legs bent to one side and one hand on the mat behind you.
- Reach the other arm up and over, creating a lateral stretch.
**9. Cool Down and Relaxation (3 minutes)
- Finish with some gentle stretches and deep breathing.
- Relax on your back in a supine position with your arms by your sides.
This intermediate Pilates routine adds complexity and challenges to your practice while maintaining an emphasis on core strength and control. As you progress, consider incorporating more advanced exercises and transitioning to a professional Pilates routine to continue enhancing your skills.