Beyond the basics: How to evolve your Pilates practice
Have you been practicing Pilates for a while? You may be thinking about how you can evolve your practice and challenge yourself with more advanced techniques.
But first, I want to congratulate you on your dedication. Many people find it hard to commit to regular exercise, so it’s great that you’ve made your Pilates practice a habit.
As you know, Pilates is not only great for your physical health - It’s an excellent way to achieve mental focus as you improve your awareness of what your body can do.
Ready to take it to the next level?
My top 10 Tips on how to evolve your Pilates practice
Master the fundamentals first: Before diving into advanced variations, ensure that you have truly mastered the basics - refine your technique in fundamental exercises like the Hundred, Roll-Up, and Plank, as these will be the building blocks for more challenging movements.
Explore advanced variations gradually: Once you've mastered the basic exercises, try out advanced variations of familiar moves. This could mean transitioning from a basic Bridge to a Shoulder Bridge (without break), or from Plank to a Side Plank with leg lifts.
Incorporate props for extra challenge: If you’re not using them already, introduce props such as resistance bands, straps, circles, small weights, or stability balls into your routine. Use props to deepen your connection to the movement, increase resistance, or challenge your stability in a way that aligns with your progression.
Increase the complexity of movements: As you advance, begin to integrate more complex movements that challenge multiple muscle groups and require greater coordination. Exercises like the Teaser, Boomerang, and advanced Reformer sequences demand a higher level of strength, flexibility, and mental focus.
Focus on transition and flow: Advancing in Pilates is as much about how you move between exercises as it is about the exercises themselves. Work on creating smooth, controlled transitions that keep your body engaged and your mind focused. This continuous flow not only enhances the challenge but also helps maintain the integrity of the workout.
Set specific goals: Define clear goals for your practice, whether it's mastering a particular advanced exercise, improving flexibility, or building strength in specific muscle groups. Goals provide direction and motivation for progression.
Seek professional guidance: Consider working with an experienced Pilates instructor who specialises in advanced practice. They can provide personalised feedback, correct technique, and introduce you to advanced sequences tailored to your abilities. This guidance is invaluable for safely advancing your practice.
Refine your mind-body connection: Deepen your mind-body connection by focusing on breath awareness, muscle engagement, and the sensations within your body during each exercise. Heightened awareness can lead to more profound physical and mental benefits.
Challenge your balance and stability: Incorporate exercises that challenge your balance and stability, such as single-leg variations, side planks, or exercises on unstable surfaces like a balance cushion or Bosu ball.
Stay curious and playful: Approach your practice with curiosity and a willingness to explore. Play with different movement patterns, sequences, and combinations to keep your practice dynamic and engaging.
Need some help developing your Advanced Pilates practice?
By integrating these tips into your Pilates practice, you can continue to evolve, deepen your skills, and maintain the challenge that keeps your workouts engaging and effective.
If you’d like to join our regular group classes, or would like a one-to-one private Pilates session to discuss how you can evolve your practice, get in touch.