If you’re looking to intensify your Pilates practice or break through a workout plateau, incorporating intermediate Pilates exercises can significantly enhance your fitness routine. These exercises, suitable for at-home practice, promise a more dynamic and challenging workout experience.
Pilates is renowned for its low-impact, high-result benefits, and intermediate exercises continue this tradition by building on the foundational mat Pilates movements. To advance your practice, you only need an exercise mat and enough space to perform moves like Superman, squat pulses, and clamshells.
Maia Henry, a strength and Pilates coach at the fitness app Ladder, explains that Pilates movements can be adjusted from beginner to intermediate levels with slight modifications, such as adding pulses or extending the duration of certain poses. Lottie Anderson, Founder of Bondi Rise, adds that intermediate Pilates introduces quicker transitions, enhanced balance work, and exercises that test endurance and core strength.
As of September 2024, Pilates remains a popular fitness trend, with the hashtag #Pilates amassing over 263 million posts on TikTok, and Google reporting 100,000 to 1 million monthly searches related to Pilates. For those eager to advance their practice, we consulted leading coaches to identify the best intermediate exercises and provide detailed instructions.
Key Intermediate Pilates Exercises for Home Practice
1. Bird Dogs
Description: Start in a tabletop position, raise the opposite hand and leg simultaneously.
Benefits: Engages core muscles while enhancing balance and stability.
Reps: 3 sets of 30 seconds per side.
2. Donkey Kickbacks
Description: In a tabletop position, extend one leg back to a 90-degree angle with the foot towards the ceiling, then repeat.
Benefits: Targets glutes and enhances mind-muscle connection.
Reps: 3 sets of 15 per leg.
3. Glute Bridge
Description: Lie on your back with heels on the floor, lift your hips off the ground.
Benefits: Activates glutes and deep core muscles.
Reps: 3 sets of 15.
4. Side Knee to Elbow Crunch
Description: Lie on your side, bring the top knee and elbow together in front of your body. Repeat on the other side.
Benefits: Works core muscles and improves balance.
Reps: 3 sets of 15 reps.
5. Squat Pulses
Description: Perform a squat with small pulsing movements up and down.
Benefits: Activates quads and glutes.
Reps: 3 sets of 15 reps.
6. Roll-Up
Description: Roll from a lying position to a seated position.
Benefits: Strengthens spine articulation and core control.
Reps: 3-10 reps.
7. The Clamshell
Description: Lie on your side with knees and hips stacked, lift the top knee while keeping feet together.
Benefits: Targets the gluteus medius, improving hip stability and balance.
Reps: 10-30 reps, several times a week.
8. Superman
Description: Lie on your stomach, lift your legs and arms off the ground simultaneously.
Benefits: Strengthens back muscles and improves posture.
Reps: 4-6 reps, holding for a few seconds at the top.
Tips for Advancing Your Pilates Practice
Mind-Muscle Connection: Focus on the specific muscle groups during exercises and avoid rushing.
Breath Control: Align your breathing with controlled movements before advancing.
Form and Pacing: Choose a class or instructor you enjoy, and modify exercises as needed to suit your body’s signals.
Whether you’re upgrading your current practice or just starting, these intermediate Pilates exercises are designed to push your limits and enhance your overall fitness. For those new to Pilates or seeking beginner moves, there are plenty of exercises to build a solid foundation before tackling more advanced routines.