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Pilates Method Level 4: The Ultimate Challenge |
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As you may know, the Pilates Method is a series of controlled movements or
exercises designed to work with the body, not against it. There are about
more than 500 exercises involved in the Pilates Method, and these exercises
are categorized or divided according to the ability of the performer. To
mention, there are the essential level, power level, intermediate, and the
advanced level.
In this article, I will pay much attention to the Pilates Method Level 4,
which is the advanced level. Note that in the Pilates Method Level 4, you
will be exploring the more difficult exercises of the Pilates Method. This
level is a highly powered and revitalizing workout designed for the students
who has mastered both the essential and intermediate Pilates movements. Many
people even consider this level as the “ultimate challenge”.
Given that fact, the Pilates Method Level 4 is no doubt perfect for the
experienced movers. However, before you can perform the most intricate
movements of the Pilates Method Level 4, you must have enough understanding
of the basics of Pilates, including its principles and safety precautions.
Knowledge of the basics is highly needed as the advanced level is prone to
imbalances and injuries if not performed properly. In some instances, the
Pilates advanced level needs the approval of the instructor.
Here are few samples of the exercises involved in Pilates Method Level 4:
* Corkscrew Advanced – To start with this advanced exercise you need to lie
on the back with the legs extended to the ceiling. The arms are extended to
the side. Then, rotate the pelvis to the left with control. Curl the
tailbone off of the floor to swivel the pelvis to the plow position. Next,
rotate the pelvis to the right and control the right side of the spine back
on the floor. Use your abdominal to center the pelvis on the floor and
extend the legs away from the head. Repeat to the other side, and repeat
five more sets.
* Leg Pull Front to Downward Dog – This Pilates Method Level 4 exercise
typically recognized as a variation of push ups. So, start in the push up
position and extend the right foot off of the floor. Lift the right leg to
the ceiling and move backwards to a downward dog. Extend the spine forward
to return to the push up position with the right foot still off of the
floor. Then, repeat to the other side. Repeat two more sets.
* Shoulder Bridge – Start this Pilates Method Level 4 exercise by lying on
the back with knees bent and feet in parallel. If the back is working too
hard, modify the height of your pelvis. Also, it is a requirement in this
Pilates Method Level 4 exercise that you know how to lift the pelvis up with
the strength of your legs. If all else is okay, bridge the pelvis off the
floor with legs. Exhale with a hollow and lift the left thigh. Extend leg to
the ceiling. Inhale and lower straight leg to the floor with maintaining the
bridge. Exhale and extend left leg back to the ceiling. Then, return foot to
the floor. Do the same movements now with your right leg. If done, lower
pelvis back to original position and repeat three more sets.
Other advanced exercises that fall under the Pilates Method Level 4 include
the single leg twist, double leg to side, double leg kick to side, rolldown,
kneeling side kick, rollover, jackknife, hips up bicycle, swimming, mermaid,
boomerang, and a lot more. |
| This article
is provided courtesy of Roxanne Courtmanch. Please visit
www.thehelpingcircle.com for more articles on Pilates
as well as many other topics that may be of interest to you. |
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