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www tj5 org8 Minute Pilates Workout Advanced

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Pilates for the Super Advanced Student

Now that you are a super advanced student in Pilates, you should be moving from routine to routine at a brisk pace and there should be minimal down time between each exercise.  These exercises are sure to give you a run for your money.  Let’s begin!

If you want to have great looking abs, it will happen if you can do the exercises correctly.  You have to properly pull in the abs and not let the muscles move forward or bunch up.  To ensure that you are getting the very best kind of balanced development in addition to core strength, the flat AB exercise focuses on the deep scoop of the abs that is balanced in perfect tune with the length and breadth of the spine.

Let’s begin with the crab.  Here is how to do this super advanced exercise:

1.  Sit on you exercise mat with your legs straight out in front of you and make sure they are together.

2.  Your spine should be rounded and your chin tucked in to your chest.  Now bring your knees up to your chin.  At this point, you should look sort of like an elongated ball.

3.  Now you want to rock backwards from your buttocks to your neck so that your head is on the floor and your hands are grasping your feet.

4. Continue in a backwards summersault motion until your head and knees are perpendicular with the floor.  You hands should remain grasping your feet.

5.  Return to your normal starting position as in No. 1 and repeat this exercise 5 times.

The Rocking

1.  Lie face down on your exercise mat with your body in straight alignment.  Your arms should be down by you sides.

2.  With legs and feet together, bring your feet to where they almost touch your buttocks.  Grasp your feet with your hands.

3.  Arch your back so that your legs and chest are up off the mat.

4.  Now you can do the Rocking.  Rock forward toward your chin and then back toward your knees.  Rock about 5 times.  Remember your breathing techniques.

5.  Return to your starting position as in No. 1 and repeat this exercise 3 to 5 times.

Swimming

!.  Lie face down on your exercise mat with arms down by your sides and feet together.

2.  Raise your head upward and backward as far as it can go.  Your chest should be raised up off the floor and your knees should be in a locked position.

3.  Raise your legs up off the floor and start to flutter kick as if you were swimming.  You should also be moving your arms up and down as if you were swimming in a pool.

4.  Do this exercise for a total number of 10 times, five on each side.

Continue to switch pairs until you have a light splashing or swimming motion in effect.  Remember to inhale for five counts and exhale for five counts.

You left leg and right arms should be raised as high as possible in an upward movement.  Keep the rest of your body rigid.  Move only your arms and legs.

In the swimming exercise, the movement is at the shoulder joints and the hip joints only.  You should protect your lower back by hollowing and zipping.  You should also clench your buttocks and anchor your shoulder blades.

There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
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Pilates for the Advanced Student

One example of an advanced Pilates exercise is the Shoulder Bridge.  It requires great strength from the abdominal muscles as well as the hamstrings as they stabilize your lifted pelvis against movement of an extended leg.

The skills and the core strength that are needed to do an exercise like the Shoulder Bridge can be done gradually in stages.  You can begin by practicing only the hip lift.  Next, try to lift one foot off the mat and then finally you can do the extended lower/lift of your leg.

A good building block exercise for the Shoulder Bridge is the Pelvic Curl. 
Here is what you need to do in order to do a Shoulder Bridge:

1. Shoulder Bridge Prep

Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor.  Your arms should be down by your sides.

Inhale.  Press down through the feet in order to lengthen your spine as you press your hips up.  Now you will be in a bridge position on your shoulders.  You hips, knees and shoulders should all be in one line.  Your hamstrings and abdominal muscles should be well engaged.

Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat.  Then do the same with the other leg.  If you can do this with ease, then you are ready to proceed to step 2.

• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.

2. Extend One Leg

Inhale.  Fold one of your knees in toward your chest.  Now extend that leg up towards the ceiling.  Except for the leg, the rest of your body should remain still.  Your shoulders and neck should be relaxed.  You are doing the work with you abdominal muscles and hamstrings.

3. Lower One Leg

Exhale.  Lower your leg.   Your knees should be side by side again.  As you are lowering your leg, try lengthening it as much as possible.  The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you.  At the same time, your head is reaching away in an opposing stretch.

If you are feeling strong and you have a stable position, then you can proceed to the next step.

• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor.  Rest and repeat this step over.

4. Flex Kick Up

Inhale.  As you flex your foot, kick your leg up toward the ceiling once more.  Make sure that your hips are even.  The hip of your working leg should not be trying to lift up as you kick.

Exhale.  Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.

Roll down through the spine and return to the starting position.

This exercise should be repeated two to three times for each side.

5. Shoulder Bridge Notes

The Shoulder Bridge exercise should be controlled and flowing.  There should also be easy coordination of breathing and movement.  This is a great time to review the Pilates principles.  You should use these principles to support an advanced exercise program.

There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at www.stretchorpilatesforbackpain.com