Advanced Pilates Core
Need a challenging core workout? Try this out!
(These are all advanced variations, please refer to our Beginner and Intermediate Core blogs for more ideas.)
Warm-Up
Regardless of how advanced you are as a Pilates practitioner, it’s always important to start with a warm-up. Create your own, or follow this quick progression:
Toe Taps- Double Leg
Progression of Toe Taps - Single Leg
Set up: lie on your back, feet hip sockets distance apart (about the width of two fists).
Find your neutral pelvis and stabilize there. Draw one leg at a time to tabletop, gluing them together.
EXHALE reach both legs toward the ground, as if you’re going to tap your toes to the mat (only move as far as you’re able to stabilize pelvis/low back/ribs)
INHALE draw the legs back to tabletop
Repeat 6-10x.
Need more challenge? Try this lying on a roller!
Double Leg Extension
Progression of Single Leg Extension
Set up: Imprint your low back to the earth, feel the pressure of the low back on the ground and make sure to keep it consistent throughout the move. (More advanced practitioners - opt for a neutral pelvis.)
Draw one leg at a time to tabletop and glue the legs together.
EXHALE pull abdominals in, extend both legs away from your chest
INHALE draw the legs back to tabletop
Repeat 6-10x, focusing on stabilizing the hips/low back.
Is it challenging to keep your low back still? Try either extending the legs higher to the sky and/or not straightening your legs all the way.
Hundreds
Progression of Ab Curl
Set up: reach your arms to the sky & draw both legs to tabletop
EXHALE draw the abdominals in and curl head, neck, and shoulders away from the ground reaching the arms to your hips. Extend your legs in a double leg extension - finding the height where you can keep your low back imprinted.
INHALE x 5 / EXHALE x5 as you pulse your arms up and down, reaching them long the whole time
Repeat for 10 full breaths
INHALE to hold
EXHALE roll down, arms to ceiling, bending legs to table top
Need more support? You can always bring one or both hands behind your head to support your neck, or lower your head down for a break, keep those arms pumping, and roll back up when you’re ready. If you’re feeling it in your lower back, bring your legs higher or bend your knees into tabletop.
Roll ups
Progression of Upper Ab Curl
Set up: lie on your back, legs extended, feet flexed and glued together, arms to the sky.
EXHALE reaching your arms towards your feet, tucking the chin and slowly rolling up away from the ground. Imagine you’re trying to lift your spine one vertebrae at a time away from the mat. Keep your legs on the mat!
INHALE round over your legs at the top, stretching the back of the legs & then restacking the spine, shoulders over hips.
EXHALE to tuck the pelvis and slowly round back towards the earth, lowering your spine one vertebrae at a time
Repeat 6-10x.
Need more challenge? Try reaching the arms up to the ceiling (instead of forward), or place your hands behind your head for even more challenge.
Need more support? Slightly bend the knees and press the heals into the ground as you roll up and down.
Swimming
Progression of Overhead Reach
Set Up: lie on your tummy, arms overhead, legs straight behind you about hip socket distance apart
EXHALE pull the navel away from the ground, engaging abdominals and gently imprinting pubic bone into the mat
INHALE de-shrug shoulders away from the ears as the arms, head and chest lift off the earth (as far as the low back is stable and sensation-free)
EXHALE hold your highest point, feel the work in the upper back (absolutely no sensation in the low back)
INHALE lengthen the legs behind you, hovering them off the mat
INHALE/EXHALE as you lift one arm/opposite leg up an inch/down an inch and then switch
Find a tempo where you can keep your low back stable. Go faster for more challenge, slow down if you feel yourself rocking or if you’re losing your abdominal connection.
Continue for 5-10 breaths! Lower down, and press back into a child’s pose. 5 deep breaths there.
Keep the low abs active the whole time and pubic bone imprinted into the mat.
Plank Shoulder Taps
Progression of Plank
Set Up: Find a plank on your hands.
EXHALE tap right hand to left shoulder
INHALE lower back down
Alternate sides, repeating 10x each arm.
Try to keep your body centered on the mat as you do this, avoiding shifting from side to side.
Need support? Try having your feet wider or place your hands on an elevated surface (like a stable chair).
Teaser
Set Up: lie on your back, legs in tabletop, arms overhead
EXHALE reach your arms towards your knees as you tuck your chin and roll up into a Teaser position (J curved spine), legs extended out at about a 45 degree angle
INHALE hold
EXHALE roll back down, bending legs into tabletop
Need a challenge? Start with your legs extended, and find your teaser from there! Can you keep the legs extended as you lower the upper body down and lift back up?
Want more challenges? Join us in class!