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Pilates exercises for advanced people involve the deep muscles, especially the muscles of the abdomen, buttocks, back and shoulders. They should be performed dynamically and without taking breaks, so they are intended only for people who have already trained pilates and have mastered the basics of this discipline. Try a 15-minute advanced Pilates workout to sculpt your body, make it supple and bouncy.

Pilates for advanced peopleis a very intense and dynamic type of exercise. It engages the entire body to work, but focuses the most on the muscles of the center, i.e. the abdomen, buttocks and spine. The goal ofpilates training for advancedis to sculpt the figure and develop maximum flexibility and flexibility. To achieve this effect, you need to be stretched and have at least six months of regular Pilates training behind you.

Pilates for advanced and beginners - differences

Pilates training for advanced users, unlike exercises intended for beginners, is performed at a faster pace. It consists of complex sequences of movements that include difficult variants of basic exercises as well as completely new positions. Importantly, there are no breaks between exercises - you should smoothly move from one movement to another without stopping. While in the basic version of Pilates, the muscles can be relaxed from time to time, in the advanced version, the body must remain tense almost all the time. This is because most exercises are performed with the torso and legs elevated - only the buttocks are in contact with the ground, so for the body to remain in balance, the abdomen and other stabilizing muscles must constantly work.

Most exercises also require a good stretch - this applies to both legs, arms and spine. Flexibility is necessary to perform, for example, a leg roll with feet touching the ground or a candle.

Important

Advanced pilates exercises - who are they for?

  • for people who do not need to lose weight and only want to sculpt their body;
  • for people with strong muscles;
  • for well-stretched people;
  • for people with experience in pilates training, who know the basic variants of exercises;
  • for people who can breathe properly during exercise;
  • for people who consciously know how to tighten the abdominal and pelvic floor muscles and know the correct body posture (straight back, open chest, tense center);
  • for those who want to improve flexibility, elasticity and flexibility of the body.

Pilates for advanced users - sample training

Do this workout 3-4 times a week. Exercise dynamically, at a steady pace. Do not take breaks - move smoothly from one exercise to the next. Keep your abdominal muscles tense all the time. It shouldn't take you more than 15 minutes to complete the entire workout.

Before exercising, do not forget to warm up. You can perform dynamic stretching with it.

Listen: Relaxing Pilates & Yoga Music

1. Pulling the knees to the chin

Lie on your back, stick the lumbar spine to the mat, pinch your stomach tightly as if you wanted to stick its back wall to the spine. Put your hands behind the neck, lift your head and shoulders off the floor. Bend your legs at your knees and bring them to your chin. Keeping your abdomen tense, straighten your legs so that your feet are about level with your head. Then bend your knees again and pull it towards your chin. Do 10 of these tense movements, trying to pull your legs to your chest as hard as possible. End the exercise in a position with straight legs raised off the ground.

2. Swinging

Staying in the position with your shoulders and legs raised, stretch your arms out in front of you and pull your arms down a little. Begin dynamically waving both hands vertically up and down without touching the ground (make the movement as if you want to fan your feet). Do not raise your hands too high, up to the maximum eye level. Repeat the movement for a minute, keeping your shoulders and legs off the ground. After completing the exercise, lie flat on the mat, place your straight arms backwards and slowly tear your back off the ground as you roll your spine. When you tear off your whole back, touch your toes with your hands, and then roll your spine back to lying down. Repeat this movement 3 times.

3. Moving the legs behind the head

Begin the exercise by lying flat on your back with your arms stretched out alongside your body. Bring your legs together and lift them vertically upwards, then fold them back behind your head - so that your toes touch the floor behind you. When the toes are touching the ground, spread your feet shoulder-width apart and in that position, lift them up again and place them on the floor. Then bring your legs together and start the exercise all over again. Do 5 repetitions. Finish the exercise lying on your back with your arms stretched out along your body.

4. Traveling circles

Raise the shoulders andhead, straighten your legs, raise them several centimeters above the ground. Keep your arms extended to each side of your torso. Raise one leg vertically upwards, pull your foot down and start making the greatest possible circles with it (as if you wanted to draw a large circle in the air with the tip of your foot). Make 5 circles, then change the leg. Remember to keep the other leg hanging above the ground.

5. Cradle

Stay on your back. Extend your knees shoulder-width apart, bend them and pull them towards your chin. Grasp the ankles with your hands, round your spine, and rock your body back and forth. Try to make the movement as complete as possible and to stay on the move all the time (do not sit on your buttocks). Do 10 repetitions. Finish the exercise by lying on your back.

6. Bicycle

Raise your head and shoulders, straighten your legs and lift them several centimeters above the ground (remember about a strong, tense stomach). Bend one leg and bring your knee to your chin. Grasp the bent leg in two places: under the knee and around the ankle, and then press it firmly against your chest (for 1-2 seconds). Straighten one leg again and do the same with the other leg. Repeat the exercise 5 times on each side.

7. Dynamic leg stretching

Keep the starting position from the previous exercise. Bring your straightened leg to your chest and bring your forehead closer to it. Grab the calf with your hand, press and hold for 1-2 seconds. Change your leg. Repeat the exercise alternately 5 times on each side. Remember that the other leg remains hanging above the ground, and so are the shoulders.

8. Candle

Lie on your back, stretch your arms along your body. Extend your legs, bring them together and lift them up vertically. Lift the hips and lumbar spine off the ground until all the weight of your body is resting on your shoulders. For comfort, you can support your raised hips from behind with your hands. Hold this position for a while, and then make scissors by alternately lowering your legs forward and backward. Do 10 repetitions.

9. Hip rotation board

Move to forearm plank position. Make sure your body is in line and your hips are not raised too high. Remember about a tense stomach. Just hold on for a minute. Then, without changing your position, lower your right hip until it touches the ground. Return to the previous position and then lower your left hip towards the ground. Perform 10 repetitions (5 on each side) alternately.

10. Side board

Lie on your side, lift your hips off the ground, place your weight on your straight arm and feet (your body should form a straight line).Raise your other arm vertically upwards, and then in a semicircular motion, twisting your torso towards the ground, pass it under your chest behind you. Again, in a semicircular motion, raise the arm up. Do 5 repetitions. Then lie down on the other side and do the same.

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