Hey guys! Ready to take your Pilates game to the next level? If you've been crushing those beginner moves and are feeling like you need a bit more challenge, then you've come to the right place. This intermediate Pilates mat workout is designed to build on your existing foundation, increase your core strength, improve your flexibility, and enhance your overall body awareness. So, grab your mat, find a quiet space, and let's get started!

Warm-Up (5 minutes)

Before diving into the more challenging exercises, it's crucial to warm up your muscles and get your body ready for the workout. A proper warm-up helps prevent injuries and ensures that you get the most out of your Pilates session. We will start with some breathing exercises and gentle movements to prepare your body and mind.

Diaphragmatic Breathing

• Lie on your back with your knees bent and feet flat on the floor.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
• Exhale slowly through your mouth, drawing your abdomen in towards your spine.
• Repeat for 1-2 minutes, focusing on deep, controlled breaths. Diaphragmatic breathing helps to activate your core muscles and calm your nervous system, setting the stage for a focused and effective workout.

Pelvic Tilts

• Continue lying on your back with your knees bent and feet flat on the floor.
• Inhale to prepare.
• Exhale and gently tilt your pelvis backward, pressing your lower back into the mat. You should feel your abdominal muscles engage.
• Inhale and tilt your pelvis forward, creating a small arch in your lower back.
• Repeat for 1 minute, moving slowly and with control. Pelvic tilts are excellent for improving spinal mobility and warming up the core muscles. Pay attention to the subtle movements and engage your abdominal muscles throughout the exercise.

Knee Folds

• Lie on your back with your knees bent and feet flat on the floor.
• Inhale to prepare.
• Exhale and slowly lift one knee towards your chest, keeping the other foot planted on the floor.
• Inhale and lower the knee back down.
• Repeat with the other leg.
• Continue alternating legs for 1 minute. Knee folds help to improve hip mobility and activate the deep core muscles. Focus on maintaining a stable pelvis and avoid rocking from side to side.

Core Strengthening Exercises (20 minutes)

Now that your body is warmed up, it's time to dive into the core strengthening exercises. These moves will challenge your abdominal muscles, back muscles, and obliques, helping you build a strong and stable core. Remember to focus on proper form and control throughout each exercise. Quality over quantity is key!

The Hundred

• Lie on your back with your knees bent and feet flat on the floor.
• Inhale and curl your head, neck, and shoulders off the mat, reaching your arms forward.
• Exhale and extend your legs to a 45-degree angle (or higher if you have lower back issues).
• Pump your arms up and down vigorously while inhaling for five counts and exhaling for five counts.
• Repeat for 100 pumps (10 sets of 10 pumps). The Hundred is a classic Pilates exercise that builds core strength and endurance. It requires significant abdominal control and coordination. If you find it too challenging, you can keep your head down or modify the leg position.

Roll-Up

• Lie on your back with your legs extended and arms reaching overhead.
• Inhale and reach your arms towards the ceiling.
• Exhale and slowly curl your chin to your chest, engaging your abdominal muscles to roll up one vertebra at a time.
• Reach forward towards your toes.
• Inhale and slowly roll back down, one vertebra at a time, controlling the movement with your core.
• Repeat for 8-10 repetitions. The Roll-Up is a challenging exercise that improves spinal articulation and core strength. It requires significant control and coordination. If you have difficulty with the full roll-up, you can modify the exercise by bending your knees or using your hands to assist you.

Single Leg Circle

• Lie on your back with your legs extended.
• Extend one leg straight up towards the ceiling, pointing your toes.
• Hold onto your calf or thigh for support if needed.
• Inhale and draw a small circle with your leg, keeping your hips stable.
• Exhale and complete the circle.
• Perform 5 circles in one direction, then reverse and perform 5 circles in the opposite direction.
• Repeat with the other leg. Single Leg Circle improves hip mobility and stability while engaging the core muscles. Focus on maintaining a stable pelvis and avoid rocking from side to side. Keep the circles small and controlled to maximize the benefits.

Rolling Like a Ball

• Sit with your knees bent and feet slightly off the floor.
• Hold onto your ankles or shins.
• Inhale and roll back onto your shoulders, keeping your knees tucked towards your chest.
• Exhale and roll forward to the starting position, balancing on your sit bones.
• Repeat for 8-10 repetitions. Rolling Like a Ball massages the spine and improves balance and coordination. It requires significant core control to maintain the rounded shape of your body. Avoid rolling onto your neck and keep the movement smooth and controlled.

Oblique Curl

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head, supporting your neck.
• Inhale to prepare.
• Exhale and curl up, twisting your torso to bring your elbow towards the opposite knee.
• Inhale and lower back down.
• Repeat on the other side.
• Continue alternating sides for 10-12 repetitions on each side. Oblique Curl targets the oblique muscles, which are essential for core stability and rotational movements. Focus on twisting from your rib cage and avoid pulling on your neck. Keep your movements slow and controlled to maximize the engagement of your oblique muscles.

Strengthening Exercises for Back and Glutes (15 minutes)

Strengthening your back and glutes is essential for overall body balance and stability. These exercises will help you improve your posture, reduce lower back pain, and enhance your athletic performance. Focus on engaging the correct muscles and maintaining proper form throughout each exercise.

Swan Dive Prep

• Lie face down on your mat with your hands placed under your shoulders.
• Inhale to prepare.
• Exhale and gently lift your chest off the mat, using your back muscles to support the movement.
• Keep your lower body grounded and your neck long.
• Inhale and lower back down.
• Repeat for 8-10 repetitions. Swan Dive Prep strengthens the back muscles and improves spinal extension. Focus on lifting from your upper back and avoid hyperextending your lower back. Keep your movements controlled and avoid arching the neck.

Single Leg Kick

• Lie face down on your mat with your hands clasped behind your back.
• Rest your forehead on the mat.
• Inhale to prepare.
• Exhale and bend one knee, bringing your heel towards your glutes.
• Pulse the leg up and down three times.
• Inhale and extend the leg back down.
• Repeat with the other leg.
• Continue alternating legs for 10-12 repetitions on each leg. Single Leg Kick strengthens the hamstrings and glutes while improving hip flexibility. Focus on isolating the movement to your leg and avoid rocking from side to side. Keep your core engaged to stabilize your spine.

Hip Extension

• Start on your hands and knees, ensuring your hands are directly under your shoulders and your knees are directly under your hips.
• Engage your core to maintain a neutral spine.
• Extend one leg straight back, keeping your knee bent at a 90-degree angle.
• Squeeze your glutes and lift your leg towards the ceiling, keeping your back flat.
• Lower your leg back down with control.
• Perform 10-12 repetitions on one leg, then switch to the other leg. Hip Extension effectively targets the glutes, helping to strengthen and tone the muscles. Focus on squeezing your glutes at the top of the movement and maintaining a stable core. Avoid arching your back or using momentum to lift your leg.

Plank

• Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Engage your core to prevent your hips from sagging or lifting.
• Hold the position for 30-60 seconds, breathing deeply and maintaining proper form.
• Repeat 2-3 times. Plank is a full-body exercise that strengthens the core, back, and shoulders. Focus on maintaining a straight line from head to heels and engaging your core to stabilize your spine. If you find it too challenging, you can modify the exercise by performing it on your knees.

Cool-Down and Stretching (5 minutes)

After a challenging workout, it's essential to cool down and stretch your muscles to prevent soreness and improve flexibility. These stretches will help you relax your body and mind, leaving you feeling refreshed and rejuvenated.

Child’s Pose

• Start on your hands and knees.
• Sit back on your heels and extend your arms forward, resting your forehead on the mat.
• Relax your body and breathe deeply.
• Hold for 30-60 seconds. Child’s Pose gently stretches the back, hips, and shoulders, promoting relaxation and reducing stress.

Hamstring Stretch

• Sit on the floor with one leg extended straight out in front of you.
• Bend the other knee and place the sole of your foot against your inner thigh.
• Reach forward towards your toes, keeping your back straight.
• Hold for 30-60 seconds.
• Repeat on the other side. Hamstring Stretch improves flexibility in the hamstrings and lower back, reducing the risk of injury and improving posture.

Quad Stretch

• Stand tall and hold onto a chair or wall for balance if needed.
• Bend one knee and grab your foot with your hand.
• Gently pull your heel towards your glutes, feeling a stretch in the front of your thigh.
• Hold for 30-60 seconds.
• Repeat on the other side. Quad Stretch improves flexibility in the quadriceps muscles, which can help reduce knee pain and improve athletic performance.

Spinal Twist

• Lie on your back with your knees bent and feet flat on the floor.
• Extend your arms out to the sides, forming a T-shape.
• Inhale to prepare.
• Exhale and drop your knees to one side, keeping your shoulders grounded.
• Hold for 30-60 seconds.
• Repeat on the other side. Spinal Twist improves spinal mobility and releases tension in the back and hips. Focus on keeping your shoulders grounded and breathing deeply to maximize the benefits.

Conclusion

Alright, guys, you did it! You've completed an intermediate Pilates mat workout. Remember to listen to your body, modify exercises as needed, and focus on maintaining proper form throughout each movement. Consistency is key, so try to incorporate this workout into your routine 2-3 times per week to see the best results. Keep challenging yourself, and you'll be amazed at how much stronger and more flexible you become. Happy Pilates-ing!