Advanced Mat Exercises

Advanced Mat Exercises in Pilates build upon the foundational principles and movements of Pilates to challenge your strength, flexibility, coordination, and body awareness even further. 

These exercises are designed for individuals who have a solid understanding of Pilates fundamentals and have developed sufficient core strength and control. 

Remember that attempting advanced exercises without proper preparation can lead to injury, so it’s crucial to progress gradually and consult a qualified Pilates instructor if you’re unsure.


The Teaser is a dynamic exercise that targets the entire core, hip flexors, and lower back muscles. It also demands balance and coordination. 

To perform the Teaser, start lying on your back with arms overhead and legs extended. Roll up to a seated position while simultaneously lifting your legs to a 45-degree angle. 

Maintain a straight spine and balance on your sit bones before rolling back down with control.


The Jackknife is an intense exercise for the abdominals, hip flexors, and hamstrings. 

Begin lying on your back, lift your legs up toward the ceiling, and use your core to lift your hips off the mat while reaching your legs overhead. 

Keep your torso stable and avoid straining your neck or shoulders.


The Boomerang challenges spinal flexibility, core strength, and control. From a seated position, round your spine as you roll back, then initiate a controlled roll-up to a seated position again. 

The exercise involves a fluid rocking motion that requires coordination and precision.

Control Balance

Control Balance is a dynamic exercise that engages the core, legs, and back muscles. 

Balance on your sit bones, extend one leg forward, and simultaneously extend the opposite arm back. 

Maintain a straight line from fingertips to toes. 

It’s essential to keep the core engaged to prevent overarching the lower back.


The Corkscrew enhances spinal mobility and challenges core stability. 

Lie on your back, lift your legs perpendicular to the floor, and rotate them in a circular motion, resembling a corkscrew. 

The exercise requires control to avoid swinging the legs or straining the neck.


This exercise targets the obliques and improves spinal rotation. Start lying on your stomach with your hands under your shoulders. 

As you lift your chest, twist your torso to one side, reaching your opposite arm toward your foot. 

Alternate sides while maintaining a steady rhythm.

Control Roll Back

The Control Roll Back focuses on spinal articulation and core control. 

Sit tall with your legs extended, round your spine, and roll back onto your shoulders. 

Use your core to roll back up to a balanced seated position. Avoid relying on momentum and prioritize controlled movement.

Remember, advanced exercises require proper warm-up, focus on breath, and precise execution. 

It’s essential to listen to your body and avoid pushing yourself too hard.

If you’re new to advanced Pilates exercises, consider working with a qualified instructor who can provide guidance, modifications, and ensure your safety.

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