Intermediate Pilates
Showing 38 intermediate pilates
Intermediate Pilates exercises build upon beginner foundations with more complex movement patterns, increased resistance, and greater demands on core stability and control. Ideal for those ready to progress their practice.
Showing 24 of 38 exercises
Barrel - Back Extension
Draping over barrel for chest opening and back extension.
Barrel - Side Stretch
Lateral stretch over barrel opening the side body.
Boat Pose
V-sit balance challenging the core.
Criss Cross
Fifth and final of the Series of Five. Targets obliques with twisting motion while alternating legs.
Double Leg Kick
A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.
Double Leg Stretch
Second of the Series of Five. Challenges core stability as both arms and legs extend away from center simultaneously.
Down Stretch
Kneeling back extension with carriage movement. Opens chest and hip flexors.
Elephant
Standing pike position on reformer, pressing carriage with legs. Stretches hamstrings.
Footwork on Chair
Pressing pedal with feet while seated. Builds leg strength and stability.
Glute Bridge Single Leg
Single leg bridge for glute strength.
Hollow Body Hold
Gymnastics-inspired core stability hold.
Hundred on Reformer
Classic Hundred adapted for reformer with straps for added arm resistance.
Kneeling Side Kick
A kneeling balance exercise that challenges lateral stability while kicking.
Knee Stretch Round
Kneeling exercise pressing carriage back with rounded spine. Core intensive.
Leg Pull Front
A plank position with leg lifts that challenges full-body stability.
Leg Springs - Circles
Leg circles with spring resistance while lying on Cadillac.
Open Leg Rocker
A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.
Pigeon Pose
Deep hip opener stretching glutes and hip rotators.
Push Up
The Pilates Push Up integrates a standing roll-down, a walk-out to plank, push-ups, and a walk-back to standing. It is a full-body exercise emphasising control and spinal articulation.
Roll Back on Cadillac
Rolling down spine while holding bar. Develops core control and spinal articulation.
Roll Down with Ring
A Roll Down performed while squeezing the Magic Circle between the hands or inner thighs. The ring adds resistance that deepens the engagement of the core and inner thighs.
Roll Up
A challenging abdominal exercise that develops core strength and spinal articulation. Roll up one vertebra at a time.
Russian Twist
Rotational core exercise in V-sit position.
Saw
A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.
About Intermediate Pilates
For practitioners with solid foundations
Explore our complete collection of intermediate 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.