Stott pilates: gentle pilates for all ages Improve your posture, muscular balance and breathing with the stott pilates muscle strengthening method! Read the article ➔
Pilates exercises on the wall to build deep muscle Do you want to do pilates at home in a simple and effective way? Try pilates exercises on the wall. Read the article ➔
Pilates bodybuilding: strengthen your body in depth What if it was time for you to try pilates bodybuilding? The perfect combination of gymnastics and muscle strengthening. Read the article ➔
Here is a list of Pilates exercises, categorised by level: **Beginner Pilates Exercises:** * **The Hundred:** A foundational exercise that warms up the body, increases circulation, and builds core strength. It involves lying on your back, lifting your head and shoulders slightly, and pumping your arms up and down while breathing. * **Roll Up:** This exercise strengthens the abdominal muscles and improves spinal articulation. You start lying on your back and slowly roll your spine up towards your toes, then back down. * **Single Leg Circles:** Focuses on hip mobility and core stability. Lying on your back, you extend one leg towards the ceiling and draw circles with that leg. * **Rolling Like A Ball:** A gentle spinal massage that also strengthens the core. You sit with knees bent, hold your shins, and roll back and forth on your spine. * **Spine Stretch Forward:** Improves flexibility in the hamstrings and spinal extension. Sitting with legs extended, you reach forward, keeping your back straight. * **Saw:** A rotational exercise that works the obliques and improves spinal rotation. Sitting with legs extended and arms out to the sides, you twist and reach towards one foot. * **Swan Dive Prep:** Introduces back extension and strengthening of the back muscles. Lying on your stomach, you lift your chest slightly, keeping your pelvis grounded. * **Leg Pull Front (Plank version):** Builds core and shoulder strength in a plank position. **Intermediate Pilates Exercises:** * **Roll Over:** A more challenging progression of the Hundred and Roll Up, requiring greater abdominal strength and spinal control. * **Single Leg Stretch:** Works the abdominal muscles and improves coordination. Lying on your back, you bring one knee towards your chest while extending the other leg. * **Double Leg Stretch:** A more advanced version of the Single Leg Stretch, working the entire core. Both legs are extended away from the body and then brought back. * **Criss-Cross:** Targets the obliques and improves rotational strength. Lying on your back, you bring opposite elbows to opposite knees. * **Swan Dive:** A full back extension exercise that strengthens the back muscles and opens the chest. * **Leg Pull Front:** Strengthens the core, shoulders, and arms in a plank position, with the option to lift one leg. * **Side Kick Series (Front, Up, Down, Back):** Works the outer thighs, glutes, and core stability in a side-lying position. * **Teaser (Prep/Full):** A challenging exercise that builds significant core strength and balance. It involves lifting the torso and legs into a V-shape. * **Shoulder Bridge:** Strengthens the glutes, hamstrings, and back muscles, while improving spinal articulation. **Advanced Pilates Exercises:** * **Control Balance:** A highly advanced exercise requiring significant core strength, balance, and control, often performed on the reformer but can be adapted for mat. * **Jack Knife:** A challenging exercise that involves lifting the legs overhead and then returning them with control, strengthening the entire core. * **Pistol:** A very advanced single-leg squat that builds immense leg and core strength, alongside balance. * **Seal:** A playful but demanding exercise that strengthens the core, legs, and improves spinal fluidity. It involves jumping while clacking your feet together. * **Boomerang:** A challenging, flowing exercise that requires advanced core control and spinal articulation, similar to a more dynamic Teaser. * **Can Can:** Involves back extension and leg work in a prone position, demanding strength and control. * **Gideon:** A complex, multi-directional movement that challenges the entire body's coordination and strength. * **Full Teaser variations:** Advanced versions of the Teaser with added challenges like arm movements or leg extensions. Remember that this is a general guide, and the specific progression of exercises can vary depending on the instructor and individual capabilities. It's always recommended to work with a qualified Pilates instructor who can guide you through the appropriate exercises for your level. Do you want to strengthen your body by combining gymnastics, yoga and meditation? Try out our list of pilates exercises! Read the article ➔
Cardio Pilates: the discipline to combine strengthening and cardio Do you want to work your muscles and your cardio? Opt for cardio Pilates! We explain to you what it consists of. Read the article ➔
Pilates and cramps: what to do to limit them? Do you know the link between Pilates and cramps? POSES Studio explains how Pilates can help you say goodbye to cramps. Read the article ➔
Does Pilates make you lose weight? We'll explain! Do you have a weight loss goal? Does Pilates make you lose weight? We tell you more about Pilates and Read the article ➔
Pilates vs Stretching: Everything You Need to Know Knowing the difference between Pilates and stretching is important. Despite their common points, they are two very different disciplines! Read the article ➔
Breathing in Pilates: everything you need to know Breathing in Pilates is essential for carrying out the exercises correctly and for activating the muscles. We explain! Read the article ➔
Pilates Stretches: Different Types of Stretches to Know Pilates stretching is recognised and recommended for improving performance in the discipline. Let's take a look at the types of stretching Read the article ➔
