Intermediate Pilates promises to show results in your body’s physique. The routines are physically challenging but maintain the mind and body connection.
These steps are not a tall order but it takes a little more concentration and discipline to perform. Check out and perform the four intermediate Pilates routines:
1. Supine twist. Lie down on a supine position. Extend your arms to your sides away from you. The shoulders must be aligned with the length of your arms. Palms must be facing down. Raise your upper legs to form a 90-degree angle with the floor and bend your knees, so that they point towards the ceiling. Inhale and then exhale to suck in your stomach. Twist your waist to one side bringing your feet, legs and knees together. Turn your head to the other side. Exhale as you slowly bring your feet, legs, knees, and head to align at the center. Perform the same for the opposite side. Perform 1 set of 3 to 6 repetitions.
2. Roll up. Lie down on a supine position. Fully extend your legs and keep feet together. Fully extend your arms above your shoulders. Inhale and then exhale to suck in your stomach and then stretch your arms forward in front of you to slowly raise your shoulder and upper body. Inhale and hold the position for three counts. Exhale to suck in your stomach as you lift your spine off the floor, with the help of your fully extended arms raising you off the floor. Continue lifting your upper body until you arms are parallel to your legs. Do the reverse of the steps to go back to supine position. Perform 1 set of 3 to 6 repetitions.
3. Roll down. Sit up straight with knees bent at a 90-degree angle and shoulder-width apart. Secure your feet flat on the floor. Hold the back of your thighs just below the knee with your hands. Exhale to suck in your stomach and slowly lower your spine vertebra by vertebra. Lower your self as far as you can go. You will be limited in lying down fully supine with your hands holding your thighs. Hold the position for three counts. Exhale to suck in your stomach. Perform the reverse of the steps. Slowly raise your body back to the sit up straight position.
4. Spine twist. Sit up straight with legs parallel to each other and fully extended in front of you. Squeeze your thighs together and point your toes towards the ceiling. Extend your arms fully towards your sides with palms facing the floor. Your arms must be aligned with your shoulder. Inhale and then exhale to suck in your stomach. Twist your body from the waist up and pull twice. Exhale as you twist your body back towards the center. Perform the same steps on the other side.
Remember to keep your mind focused and body is centered while performing these routines. Relax your mind and free your thoughts from clutter. Do not fret if you are not doing the steps correctly. Your mind will serve as your body’s guide for a perfect alignment every time!
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