Intermediate Pilates Exercises

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The following intermediate Pilates exercises are designed to improve your posture, core stability, flexibility and strength. You should discuss the suitability of these intermediate Pilates exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Ensure you know how to achieve neutral spine and can correctly activate your stabilising muscles prior to commencing these intermediate Pilates exercises (see Pilates – Before You Start). Generally you should begin with the beginner Pilates exercises before commencing these intermediate Pilates exercises. Once these intermediate exercises are too easy, progress to the advanced Pilates exercises.

Intermediate Pilates Exercises

To begin with, the following intermediate Pilates exercises should be performed approximately 1 - 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions, or frequency of the exercises provided they do not cause or increase pain.

Prone Hold

Begin this Pilates exercise propped up on your elbows and toes in neutral spine as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Try to keep your spine and pelvis still and breathe normally. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 1 – Prone hold

Darts

Begin this Pilates exercise lying on your stomach with your arms by your side in neutral spine (figure 2). Maintain activation of your transversus abdominis and pelvic floor throughout the exercise. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight as demonstrated. Hold for 2 seconds at the top of the movement. Then, slowly lower your chest back down, followed by your arms, and then finally relax your shoulder blades back to the starting position. Perform 10 repetitions provided the exercise is pain free. This exercise may be performed with palms facing up or down.

Figure 2 – Darts

Single Leg Kicks

Begin this Pilates exercise lying on your stomach with your hands underneath your forehead and your body in neutral spine as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor throughout the exercise. Slowly bend one knee until the lower leg is pointing upwards. Lift your bent knee just a few inches off the floor without moving your lower back. Slowly straighten the knee, then lower the leg back down to the floor, returning to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 repetitions on each leg provided the exercise is pain free.

Figure 3 – Single Leg Kicks (right leg)

Swimming

Begin this Pilates exercise lying on your stomach in neutral spine with your arms above your head. Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Keeping your knees and elbows straight, slowly lift your opposite arm and leg and then return to the starting position (figure 4). Keep your spine and pelvis still throughout the exercise and breathe normally. Repeat 10 times, provided the exercise is pain free, alternating sides.

Figure 4 – Swimming

Cobra

Begin this Pilates exercise lying on your stomach in neutral spine with your hands in the press up position as demonstrated (figure 5). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Gently arch your spine, one vertebra at a time, beginning with your upper back and slowly working your way down to your lower back, until your elbows are straight. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Then slowly lower back down through the spine, one vertebra at a time, until you return to the starting position. Repeat 10 times provided the exercise is pain free.

Figure 5 – Cobra

Single Leg Bridging

Begin this Pilates exercise lying on your back in neutral spine as demonstrated (figure 6). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift your bottom pushing through your foot, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and then return to the starting position. Perform 10 times provided the exercise is pain free.

Figure 6 – Single Leg Bridging

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