Advanced Pilates
Showing 18 advanced pilates
Advanced Pilates exercises represent the pinnacle of the method, requiring exceptional core strength, flexibility, coordination, and body control. These challenging movements are for experienced practitioners who have mastered intermediate exercises.
Showing 18 of 18 exercises
Bicycle
An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.
Boomerang
An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.
Control Balance
One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.
Corkscrew
An advanced exercise that challenges obliques with circular leg movements while keeping shoulders stable.
Crab
A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.
Double Straight Leg Stretch
Fourth of the Series of Five. Also called Lower Lift. Intense core challenge lowering both legs together.
Hip Circles
From Teaser position, circle both legs together. Extreme core challenge.
Jackknife
An advanced inversion that requires strong core control. Hips lift directly to ceiling.
Leg Pull Back
A reverse plank with leg lifts. Challenges the entire posterior chain.
Long Stretch
Plank on reformer pressing carriage back and forward. Full body integration.
Neck Pull
A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.
Pike on Chair
Standing pike pressing and lifting pedal. Extreme core and shoulder challenge.
Rocking
An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.
Roll Over
An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.
Scissors
An advanced exercise performed while balanced on the upper back with hips lifted. The legs scissor dynamically while the core maintains complete stability.
Swan Dive
Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.
Teaser
The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.
Teaser on Chair
Classic Teaser performed seated on chair with pedal work.
About Advanced Pilates
Challenging exercises for experienced practitioners
Explore our complete collection of advanced pilates with detailed step-by-step instructions, modifications for different fitness levels, and expert tips from certified Pilates instructors. Each exercise includes breath patterns, alignment cues, and common mistakes to avoid.