Pilates exercises are designed to improve core strength and stability as well as increase flexibility. The muscles of the abdomen and waist are especially targeted in advanced Pilates exercises because of the high level of difficulty of maintaining good posture and control of your body during these exercises. You should get approval from a doctor or instructor before trying advanced exercises.
Prone Hold with Opposite Arm & Leg Raise
The prone hold with opposite arm and leg raise is a challenging exercise for the transverse abdominis (TA) and pelvic floor muscles. The TA is an ab muscle that runs lengthwise across your stomach. It is the deepest ab muscle, which means it is closest to your spine and most responsible for stabilization.
To perform this exercise, position yourself on your forearms and toes with your body parallel to the floor. Your neck should be straight in line with your spine and your pelvis held square with the floor. One of the most difficult aspects of this exercise is to keep your pelvis immobile when you lift your arms and legs. From the position on your forearms and toes, extend your left arm forward and parallel to the floor. Raise your right leg up to hip height. Bring your toes and forearm back to the floor. Lift the right arm and left leg next.
Swiss Ball Single Leg Bridge
The Swiss ball single leg bridge also works the TA and pelvic floor muscles. Balancing on the Swiss ball works your abs and lifting one leg into the air requires even more ab strength. Begin the exercise lying with your neck and shoulders on the ball and your feet on the floor with your knees bent at right angles. Your hips should be lifted so your back is parallel to the floor. Squeeze your abs and place your hands on your hips. Then, lift one leg into the air so your leg is straight and parallel to the floor. Bend your knee and lower your foot back down. Lift your other leg next and then place that foot back on the floor. Keep your hips stable throughout the exercise.
The Advanced Side Roll
The advanced side roll exercise targets your abs to stabilize your pelvis while you move your legs. The leg muscles should be relaxed throughout the exercise but your ab muscles should not. To begin the exercise, lie face up on the floor with your arms held out to the sides with your palms facing the ceiling. Bend your knees and place a tennis ball between them. Squeeze the ball and your abs. Raise your legs until your shins are parallel to the floor. Rotate your legs toward the right and look to the left. Turn your left palm down and keep your left shoulder on the floor. Shrug your shoulders up to your ears and then press them back down. Return to the starting position. Repeat on the other side.
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