5 Advanced pilates exercises

In fact, the pilates contains a series of targeted movements, which aim to stretch the muscles, improve posture and maintain a perfect body balance. Do you want to discover 5 advanced pilates exercises? Read the following list.

1. Scissor

The ” Scissor ” exercise is nothing but a sort of scissor to do with the legs. Lie on a mat, lift the pelvis from the floor and with an impulse, holding it with your hands, bring it upwards, keeping the legs together. Always hold the pelvis with your hands and make some lens scissor with the legs, without moving in jerky but with balance and precision.

2. Bicycle

The movements of this exercise are similar to the classic bike ride. Position yourself on a mat and perform the classic candle by lifting the pelvis upwards. Lower the pelvis slightly and perform alternating movements similar to pedaling with the legs. Repeat the movement several times to shape the body.

3. Roll over

One of the most technical exercises of pilates is the ” Roll over “. It is a coordination of precise movements that is performed supine. Your arms should be placed along your sides, and your hands should rest on the floor.

You will have to stretch the legs at 90° and you will have to gently bring them towards the abdomen and then towards the head, without raising the torso from the floor, detaching only the feet and the spine from the floor. Hold the balance for a few seconds and bring your feet and legs completely over your head.

4. Side bend

Place yourself lying sideways on a mat. Lift the body sideways while maintaining balance on one arm, precisely on the one where your body rests. Raise the other free arm upward over your head. Repeat the movement several times to shape the hips and arms on both sides of the body.

5. Jack knife

The last specific pilates exercise is the ” Jack knife “. Perform the classic candle with the body by placing it on a mat. Keep your arms extended and parallel to your body and bring your legs together over your head. Keep your neck firmly on the floor and bring your legs up. Repeat slowly and precisely the exercise several times to stretch the back and shape the abdomen.