Are you ready to take your Pilates practice to the next level? If so, it’s time to dive into the advanced techniques that can strengthen your core, improve your flexibility, and enhance your overall well-being. 💆‍♀️ In this blog post, we’ll explore some of the most effective ways to progress your Pilates practice and achieve a more resilient body.

The Power of the Pilates Plank 🏋️‍♀️

One of the most challenging but effective techniques in Pilates is the plank. This exercise targets your entire core, including your abs, back, and glutes, and is a great way to build strength and stability throughout your body. To perform the Pilates plank, start in a push-up position with your arms straight and your hands directly under your shoulders. Your body should form a straight line from your head to your heels.

From here, engage your core muscles and hold the position for as long as possible. As you improve, try to hold the plank for longer periods of time, increase the number of reps, or add variations such as side planks or leg lifts.

A person performing a plank with good form

Take Your Breathing to the Next Level 🌬️

In Pilates, the breath is essential for proper form and maximum benefit. To progress your practice, focus on combining your breath with movement, inhaling deeply as you prepare, and exhaling as you perform the movement.

For example, during the Hundred exercise, inhale deeply as you prepare, and exhale forcefully as you lift your head and shoulders up off the mat. Repeat for several rounds, focusing on the connection between your breath and your movement.

A person performing the Hundred exercise with deep, controlled breathing

Challenge Your Balance with the Teaser 🤹‍♀️

If you’re looking for a move that challenges your balance and strengthens your entire body, the Pilates Teaser is a must-try. This challenging exercise requires you to balance on your sit bones while lifting your legs and upper body off the mat.

To perform the Teaser, start seated with your legs straight out in front of you and your arms reaching towards your toes. Engage your core as you roll back onto your sit bones and lift your legs and upper body off the mat, reaching your hands towards your feet. Hold the position for a few seconds, then roll back down to the mat.

To progress the Teaser, try extending your legs straight up towards the ceiling, or add small pulses in the top position before rolling back down.

A person performing the Teaser with perfect balance and control

Sculpt Your Arms with Push-Ups 👊

Push-ups are a classic exercise that can help you build strength throughout your upper body, including your chest, shoulders, and triceps. In Pilates, push-ups are often performed with a focus on maintaining a strong core and controlled movement.

To perform a Pilates push-up, start in a plank position with your hands directly under your shoulders. Lower your body down towards the mat, keeping your elbows close to your sides. Push back up to the starting position and repeat for several reps, focusing on keeping your core engaged throughout the movement.

To progress your push-ups, try adding variations such as diamond or wide-arm push-ups.

A person performing a Pilates push-up with a focus on core engagement and controlled movement

Finish Strong with the Swan 🦢

The Swan is a challenging but effective exercise that targets your entire back and helps improve your posture and overall spinal health. To perform the Swan, start lying face down on the mat with your arms by your sides. Engage your core as you lift your upper body off the mat, keeping your legs straight and your toes on the mat.

Hold the position for a few seconds, then lower back down to the mat. Repeat for several reps, focusing on keeping your chest open and your shoulder blades pulled towards each other.

For a more advanced version, try adding arm and leg lifts in the top position, or hold a weight in your hands for extra resistance.

A person performing the Swan with good form and controlled movement

Pilates Progression: A Journey to a Stronger, More Resilient You 💪

By incorporating these advanced techniques into your Pilates practice, you can challenge your body, improve your overall strength and flexibility, and achieve a more resilient, healthier you. Remember to focus on controlled movement, proper form, and the connection between your breath and movement, and you’ll be on your way to a stronger, more resilient core.

A person smiling and feeling empowered after a Pilates workout