Advanced Pilates Moves and Their Benefits

Joseph Pilates famously said, “In 10 sessions, you’ll feel the difference. In 20, you’ll see the difference. In 30, you’ll have a whole new body.” While Pilates is accessible to all levels, advancing to more challenging exercises unlocks transformative benefits—from razor-sharp core stability to graceful balance and full-body control. For seasoned practitioners ready to push their limits, advanced Pilates moves offer a thrilling blend of athleticism and mindfulness. In this guide, we’ll explore five powerhouse exercises that redefine Pilates balance exercises and Pilates core workouts, along with their science-backed benefits.

Why Progress to Advanced Pilates?

Advanced Pilates isn’t just about difficulty—it’s about refining precision, deepening mind-body awareness, and targeting muscles in innovative ways. These moves demand (and build):

1. Core Endurance: Beyond basic planks, advanced exercises like the Teaser or Boomerang require sustained core engagement.
2. Proprioception: Balance-focused moves like the Star or Single Leg Skater sharpen coordination.
3. Functional Strength: Mimic real-world movements (e.g., twisting, reaching) to enhance athletic performance.
4. Flexibility & Control: Advanced sequences marry strength with mobility, preventing muscle imbalances.

Let’s dive into the moves that separate intermediate from advanced practitioners.

1. The Teaser

How to Do It:

1. Lie on your back, arms overhead, legs in a tabletop position.
2. Inhale to prepare. Exhale, roll up to a V-sit, reaching arms parallel to legs.
3. Inhale to hold. Exhale, roll back down with control.

Muscles Targeted:

1. Core: Rectus abdominis, transverse abdominis.
2. Hip Flexors: For leg control.
3. Spinal Erectors: To maintain the V-sit.

Benefits:

1. Core Power: The quintessential Pilates core workout, the Teaser builds ironclad abdominal strength.
2. Balance Challenge: Holding the V-sit tests (and improves) stability.
3. Spinal Articulation: Enhances vertebral mobility, counteracting stiffness from sitting.

Pro Tip: Place a yoga block between your thighs to engage inner thighs and prevent splaying.

2. Swan Dive

How to Do It:

1. Lie prone (face down), hands under shoulders, legs extended.
2. Inhale, lift chest and legs into a slight backbend.
3. Exhale, “fly” forward by rocking onto your thighs, then back to start.

Muscles Targeted:

1. Back Body: Spinal extensors, glutes, hamstrings.
2. Shoulders: Rear deltoids and rhomboids.
3. Core: To prevent overarching the lower back.

Benefits:

1. Postural Correction: Counters slouching by strengthening the posterior chain.
2. Balance Mastery: The rocking motion challenges stability, making it a standout Pilates balance exercise.
3. Spinal Flexibility: Promotes safe backbending for athletes like dancers or gymnasts.

Modification: Reduce range of motion if you feel compression in the lower back.

3. Boomerang

How to Do It:

1. Sit tall, legs extended in a wide V. Cross ankles, then roll onto your back.
2. Roll up to a seated position while uncrossing legs, then balance on your sit bones.
3. Roll back and repeat, mimicking a boomerang’s arc.

Muscles Targeted:

1. Core: Obliques and deep abdominals for rotational control.
2. Hip Adductors: Inner thighs stabilize the leg movements.
3. Shoulders: Deltoids for arm sweeps.

Benefits:

1. Dynamic Core Work: Combines flexion, rotation, and balance for a 360-degree Pilates core workout.
2. Coordination: Requires seamless transitions between rolling and balancing.
3. Hip Mobility: The leg cross-and-uncross action loosens tight hips.

Challenge: Try it without letting your feet touch the mat during transitions.

4. Corkscrew

How to Do It:

1. Lie on your back, legs lifted to 90 degrees.
2. Circle legs clockwise in a controlled oval shape, then reverse.
3. Keep shoulders grounded and core engaged.

Muscles Targeted:

1. Obliques: Drive the rotational movement.
2. Lower Abs: Stabilize the pelvis.
3. Hip Flexors: Control leg circles.

Benefits:

1. Core Definition: Targets obliques for a sculpted waistline.
2. Pelvic Stability: Teaches the pelvis to stay neutral despite leg movement.
3. Balance Under Load: Circling legs while grounded challenges core endurance.

Form Tip: Imagine drawing a wine cork’s spiral with your legs—slow and deliberate.

5. Side Bend (Advanced Variation)

How to Do It:

1. Sit on one hip, legs stacked to the side, hand on the floor.
2. Lift hips into a side plank, then sweep the top arm overhead into a deep side bend.
3. Return to start with control.

Muscles Targeted:

1. Obliques & QL: For lateral flexion.
2. Shoulders & Glutes: Stabilize the side plank.
3. Inner Thighs: Keep legs glued together.

Benefits:

1. Functional Balance: Enhances stability for lateral movements (e.g., tennis, hiking).
2. Core Symmetry: Addresses muscle imbalances from repetitive motions.
3. Spinal Mobility: Encourages side-to-side flexibility often neglected in workouts.

Modification: Bend the bottom knee for support if needed.

The Science Behind Advanced Pilates Benefits

1. Core Strength Beyond Aesthetics

A strong core isn’t just about a toned abdomen—it’s about functional strength. Advanced moves like the Teaser or Boomerang engage the transverse abdominis (deep core) and multifidus (spinal stabilizers), which research links to reduced back pain and improved athletic performance. For runners, a stable core enhances stride efficiency and reduces injury risk.

2. Balance & Proprioception

Pilates balance exercises like the Swan Dive or Side Bend challenge your body’s ability to stabilize under dynamic loads. A 2020 study in the Journal of Sports Science & Medicine found that Pilates improves proprioception by 23% in athletes, reducing falls and improving agility.

3. Mind-Body Synergy

Advanced Pilates demands hyper-awareness of breath, alignment, and muscle engagement. This mindfulness reduces stress hormones like cortisol while enhancing focus—a perk for high-pressure professions.

Who Should Practice Advanced Pilates?

1. Intermediate Pilates Students: With 6+ months of consistent practice.
2. Athletes: To cross-train and prevent imbalances (e.g., runners, cyclists).
3. Desk Workers: Counteract sedentary stiffness with spinal mobility drills.

Contraindications: Avoid advanced moves if you have acute back injuries or osteoporosis.

Sample Advanced Pilates Routine

1. Warm-Up: 5 minutes of Cat-Cow and Pelvic Tilts.
2. Teaser: 3 sets of 8 reps.
3. Swan Dive: 10 reps.
4. Boomerang: 5 reps per side.
5. Corkscrew: 6 circles per direction.
6. Side Bend: 8 reps per side.
7. Cool-Down: Child’s Pose and Spinal Twist.

FAQs About Advanced Pilates

Q: How often should I do advanced moves?

A: 2–3 times weekly, allowing recovery days for muscles and connective tissues.

Q: Can I learn advanced Pilates online?

A: Yes, but work with an instructor initially to avoid improper form.

Q: Will advanced Pilates bulk up my core?

A: No—it builds lean, functional muscle without bulk.

Learn Advanced Pilates from the Source

Ready to master advanced Pilates moves and teach them to others? PilatesCertificationOnline.com offers the only medically vetted classical Pilates certification, developed by Dr. Melinda Bryan, DPT, since 1992. Our comprehensive program covers the full Joseph H. Pilates repertoire—Mat, Reformer, Cadillac, Chairs, and Barrels—including all advanced exercises.

Courses available in five languages. Training manuals in 14+ languages.

Start your certification today.

Final Thoughts: Mastery Through Movement

Advanced Pilates is a journey, not a destination. Each rep hones your control, each breath deepens your focus, and each balance challenge rewires your nervous system. Whether you’re chasing athletic prowess or ageless vitality, these moves offer a path to a stronger, more resilient you.

As Joseph Pilates said, “Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” Embrace the challenge, and let your practice evolve.