Advanced Mat Pilates Workout
A full-body mat session of 8 exercises at advanced level. It opens with a warm-up, moves through the main work, and finishes with a stretch.
The sequence
- 01Hundred10 breath cyclesClassic Pilates exercise focusing on core strength and breath coordination
- 02Pelvic Curl6 to 8 repsArticulated spine movement focusing on pelvic control
- 03Scissors8 to 10 repsAdvanced leg movement with core control
- 04Bicycle8 to 10 repsCycling motion in shoulder stand position
- 05Control Balance8 to 10 repsAdvanced balance work with leg variations
- 06Boomerang8 to 10 repsComplex movement combining roll up and twist
- 07Crab8 to 10 repsAdvanced coordination exercise with weight transfers
- 08Spine Twist3 each sideSeated rotation with focus on spinal articulation
Who this is for
It is for experienced practitioners with strong control and no current injuries. Several of these exercises should be learned with an instructor first.
What you need
You need a mat and enough floor space to lie down with your arms overhead.
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