If you’ve mastered the chest lift, perfected your plank, and can do a roll-up in your sleep, you’re probably searching for advanced Pilates exercises to take your at-home practice to the next level.
You’re in good company. The holistic practice of Pilates is more popular than ever. Whether it’s celebs leaving chic Pilates studios, or the impressive Google stats—between 100,000 and one million searches for ‘Pilates’ each month—it’s clear that this low-impact workout delivers high-impact results. From improving posture to enhancing flexibility, Pilates offers a myriad of benefits. A 2023 study found that two to three one-hour Pilates sessions per week over 12 weeks significantly improved abdominal strength, endurance, and joint mobility in the hips and shoulders.
We’ve consulted experts on the best Pilates exercises for beginners and core-focused routines. Now, to keep your Pilates momentum going—whether you’re on vacation, on staycation, or want to up the ante at home this summer—we’ve gathered insights from professionals on the most advanced Pilates exercises worth learning. The best part? Many of these exercises require minimal equipment and only a few minutes of your time. So if you’re ready to raise the stakes, keep reading.
Also, don’t miss out on exploring the most effective at-home Pilates workouts, and strengthen your core with these Pilates core moves.
Which Pilates moves are the most advanced?
Helen O’Leary, a physiotherapist and clinical director at Complete Pilates, notes that exercises geared more toward strengthening than mobility tend to be more advanced. However, as she mentions, “A good Pilates teacher can make nearly any exercise seem challenging with the right equipment.” For example, resistance bands can increase difficulty, Pilates rings can elevate your home workouts, and Pilates bars can mimic moves typically performed in Reformer Pilates classes.
But that’s not the only way to raise the bar. Maia Henry, a mat Pilates-certified instructor and Ladder Pilates coach, suggests that adding pulses and holds can make most exercises harder. “This requires a lot of control and constant tension on the body with muscles we don’t always use,” she says. “These movements will leave your body aching, but they also challenge your mind to push through hard movements and maximise the benefits of the workout.”
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Who are these exercises best for?
As the name suggests, advanced Pilates exercises are more challenging than beginner-level moves. Therefore, as O’Leary highlights, they are best suited for those who are injury-free, already engaging in regular exercise, and possess a good level of strength and flexibility.
That said, research shows that everyone—from bodybuilders to yogis—can benefit from Pilates practice. “Pilates incorporates many moves that work not just your larger muscle fibres but also the smaller, fast and slow twitch muscle fibres,” Henry explains. “Consistent practice of Pilates, especially when you challenge yourself, can improve flexibility, posture, and muscle tone, while also strengthening your mind.”
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Should you try these moves?
That depends. If you’ve been practising Pilates for months and have mastered the correct form, advancing with these moves might be the next step for you. However, if you’re new to Pilates, it’s better to seek guidance from experts first, so you can understand the basics and perfect beginner exercises before moving on to more challenging routines.
“Most Pilates exercises are safe for fit individuals with no injuries, but to get the most out of them, a good understanding of technique is crucial,” O’Leary advises. “Some experience in Pilates will help you grasp the basics of movement, and one-on-one tuition can ensure you execute movements effectively.”
“Poor technique may result in not working the targeted muscle group effectively, or worse, could lead to injury, especially if you have any pre-existing conditions,” she adds. If you have any injuries, be sure to consult a healthcare professional before attempting these advanced exercises.
The most advanced Pilates Exercises, according to pros
1. Glute bridges
What? Lie on your back, and lift your hips until your core forms a straight line from your knees to your shoulders.
Why? “Glute bridges help you practise slow, controlled movements while working your glutes, hamstrings, and core,” says Henry. “Adding a pulse at the top increases the challenge.”
How long? 12 reps x 3 sets.
2. Fire hydrants
What? From a tabletop position, lift one leg out to the side with a bent knee, then lower it back down slowly. Repeat on both sides.
Why? “Fire hydrants improve hip mobility and strengthen your glutes,” says Henry. “Using resistance bands will intensify the workout.”
How long? 12 reps x 3 sets.
3. Lemon squeezers
What? A core activation move that fires up your abs.
Why? “Lemon Squeezers challenge core strength and stability,” says Henry. “This move requires deep core engagement as you move forward and backwards in a seated position.”
How long? 3 reps x 30 seconds.
4. Bird dogs
What? Hold a tabletop position, extend one leg and the opposite arm straight, then lower them back down.
Why? “Bird dogs enhance balance and strengthen your core,” Henry says. “Adding a dumbbell in one hand can further challenge the move.”
How long? 12 reps x 3 sets.
5. Side knee to elbow crunch
What? An advanced plank alternative that emphasises balance, strength, and coordination.
Why? “Side knee to elbow crunches work on balance and full-body strength,” says Henry. “Engage your core while you crunch and maintain balance.”
How long? 12 reps x 3 sets.
6. Leg pull
What? “Leg pull is a full-body exercise that works the back muscles, often overlooked in workouts,” O’Leary says.
Why? “It strengthens the hamstrings, glutes, shoulders, and triceps,” O’Leary adds.
How long? Repeat 3-5 times.
7. Side lift
What? A challenging side plank variation.
Why? “Side lift targets the lateral muscles of the body, which are often neglected,” says O’Leary. “It’s great for shoulder strength and stability.”
How long? Perfect 3 lifts and lowers, and repeat 3 times on each side.
What is the 100 Move in Pilates?
Even if you’re not a Pilates enthusiast, you’ve likely heard of ‘The Hundred.’ This classic mat Pilates move challenges you to lie on your back, engage your core, and lift your legs at a 45-degree angle or hold them in a tabletop position while pulsing your arms up and down to the beat of your breath. The goal? To complete 100 pumps, timed with your inhales and exhales.
This article was syndicated from Marie Claire UK
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer
