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3 Ultimate Pilates Moves That Will Elevate Your Practice

Master These Key Exercises to Take Your Pilates Routine to the Next Level

Have you ever wondered why Pilates has gained such popularity over the years, with over 11 million people in the United States alone practicing it regularly? 

Well, the secret lies in mastering a few key moves that can take your practice to the next level. Imagine feeling stronger, more flexible, and more balanced with just a few simple exercises. 

Let's explore three ultimate Pilates moves that will transform the way you approach your practice and help you achieve your fitness goals.

The Hundred

To effectively engage your core and boost your endurance, begin by mastering 'The Hundred' in your Pilates routine. 

Whether you're using the best home Pilates reformer or practicing Pilates exercises at home, 'The Hundred' is a fundamental move that sets the tone for your entire session. 

This exercise is designed to warm up your body, increase circulation, and challenge your abdominal muscles.

When performing 'The Hundred', lie on your back with your legs in a tabletop position and your arms by your sides. 

Lift your head, neck, and shoulders off the Cadillac Reformer while pumping your arms up and down. 

Remember to breathe deeply and engage your core throughout the exercise. The goal is to reach a hundred arm pumps while maintaining proper form and control.

Mastering 'The Hundred' not only strengthens your core but also improves your breathing technique and endurance. 

It sets a strong foundation for more advanced Pilates moves and helps you connect with your body on a deeper level. 

Whether you prefer using a Pilates reformer or practicing at home, incorporating 'The Hundred' into your routine will elevate your practice and leave you feeling empowered and energized. 

So find your center, and embrace the challenge of 'The Hundred' to take your Pilates journey to the next level.


Engage your core and challenge your balance with the dynamic Pilates move known as the 'Teaser'.

If you're looking to enhance your Pilates workout at home, the Teaser is a fantastic exercise to incorporate into your routine. 

This move not only targets your core muscles but also helps improve your overall strength and stability. 

Whether you're a beginner or a seasoned practitioner, the Teaser can be modified to suit your fitness level, making it a versatile choice for your Align Pilates Reformer session.

To perform the Teaser, start by lying on your back with your legs extended and arms reaching overhead. 

As you inhale, engage your core and slowly lift your legs and upper body off the Align Pilates Reformer, reaching your arms towards your feet. 

Hold the position for a few seconds before lowering back down with control. Focus on maintaining a steady breath throughout the movement to maximize its benefits.

Swan Dive

Challenge your core even further with the exhilarating Pilates move known as the 'Swan Dive.' 

This dynamic exercise not only targets your core muscles but also engages your back, glutes, and shoulders, providing a full-body workout that will leave you feeling stronger and more flexible. 

The Swan Dive is a fantastic way to enhance your Pilates practise on your Private Pilates equipment and take it to the next level.

Here are three key points to keep in mind when performing the Swan Dive on a Pilates machine:

  • Proper Alignment

Make sure your pelvis is stable on the Private Pilates equipment, with your legs extended behind you and your arms reaching forward. 

Keep your gaze down to maintain a neutral neck position and engage your core muscles throughout the movement.

  • Fluid Movement

Initiate the Swan Dive by lifting your chest and arms off the carriage while simultaneously lifting your legs and engaging your glutes. 

Focus on creating a smooth, controlled motion as you lengthen your body into a slight backbend.

  • Breath Awareness

Remember to breathe deeply and rhythmically as you perform the Swan Dive. 

Inhale as you prepare for the movement, and exhale as you dive forward, maintaining a steady breath pattern to support your muscles and enhance your mind-body connection.

Single Leg Circles

How can you effectively perform Single Leg Circles to target your core muscles and improve your overall Pilates practice?

Single Leg Circles are a fantastic exercise for engaging your core and stabilizing muscles. 

To start, lie on your back with one leg extended on the M3 Megaformer and the other lifted towards the ceiling. 

Make sure your shoulders are relaxed, and your core is actively engaged. 

Begin circling your raised leg in a controlled motion, focusing on the stability of your pelvis and maintaining core strength throughout the movement.

As you perform Single Leg Circles on the M3 Megaformer, you'll feel your core muscles working to stabilize your pelvis and support the movement of your leg. 

This exercise helps improve hip mobility, strengthens your core, and enhances overall body coordination. 

Remember to breathe steadily throughout the exercise to oxygenate your muscles and aid in maintaining focus.

For those looking to deepen their Pilates practice, consider incorporating Single Leg Circles into your routine on a regular basis. 

If you find yourself particularly enjoying this movement and want to enhance your practice further, you may even consider investing in a Pilates machine for sale to explore a wider range of exercises and challenges. 

Stay committed and consistent in your practice, and you'll soon reap the benefits of improved core strength, stability, and overall body awareness.

Double Leg Stretch

To progress from mastering Single Leg Circles, move on to the Double Leg Stretch exercise in Pilates, which further enhances your core strength and overall stability. 

In this move, you'll feel a deep engagement of your abdominal muscles as you coordinate your breath with each precise movement.

  • Start Position

Lie on your back with your knees hugged into your chest and your head and shoulders lifted off the Pilates machine carriage. Keep your arms reaching alongside your shins.

  • Movement

Inhale deeply as you extend both legs straight out to a 45-degree angle from the floor while reaching your arms overhead. 

Exhale as you circle your arms around and hug your knees back into your chest simultaneously.

  • Repetitions

Aim to perform 8-10 repetitions of the Double Leg Stretch, focusing on the control and stability of your core throughout the exercise.


As you switch to the Criss-Cross exercise in Pilates, make sure your core is engaged and focus on the rotational movement of your torso. 

This move is fantastic for sculpting your obliques and enhancing your overall core strength. 

To begin, lie on your back with your hands behind your head, elbows wide, and legs lifted in a tabletop position. 

As you exhale, twist your torso bringing your right elbow towards your left knee while extending your right leg forward. 

Remember to keep your shoulder blades lifted off the Megaformer M3S and switch sides with control, feeling the burn in your side abs.

Criss-cross not only targets your obliques but also challenges your coordination and stability. 

Your core is the powerhouse of this movement, so make sure it remains engaged throughout. 

Focus on the quality of each twist rather than speed. Your Pilates practice is all about precision and control.

As you continue with the Criss-Cross, breathe deeply to oxygenate your muscles and stay present in the moment. 

Connect with your body and feel the strength building within you. Embrace the challenge and know that with consistency, you'll master this move.

Shoulder Bridge

Engage your core and prepare to lift your hips off the Megaformer M3S as you move into the Shoulder Bridge exercise in Pilates. 

This move is fantastic for strengthening your glutes, hamstrings, and lower back while also improving core stability.

Here's how to perfect your Shoulder Bridge:

  • Start Position

Lie on your back with your knees bent, feet hip-width apart, and arms resting by your sides. 

Make sure your spine is in a neutral position, and your pelvis is in a stable alignment.

  • Lift Your Hips

Press into your feet and engage your core as you slowly lift your hips towards the ceiling. 

Focus on creating a straight line from your shoulders to your knees, keeping your glutes and core activated throughout the movement.

  • Hold and Lower

Once you reach the top of the bridge, hold the position for a few breaths, feeling the engagement in your glutes and core. 

Slowly lower your hips back down to the Megaformer M3 with control, one vertebra at a time, and repeat the movement for a well-rounded workout.


Curious how the Boomerang exercise in Pilates can challenge your core strength and coordination? 

This dynamic move not only targets your abs but also engages your entire body, making it a powerful addition to your Pilates routine.

To perform the Boomerang, start by lying on your back with your legs extended and arms by your sides. 

Engage your core as you lift your legs up towards the ceiling, reaching them overhead as you lift your hips off the EVO Megaformer. 

In a fluid motion, roll your spine down while bringing your legs back over your head, aiming to return to the starting position with control and precision.

As you execute the Boomerang, you'll feel your core muscles working hard to stabilize your body throughout the movement. 

This exercise challenges your coordination as you control the momentum of your legs and spine, requiring focus and control. 

The Boomerang can help improve your posture, strengthen your core, and enhance your overall body awareness.

Incorporate the Boomerang into your Pilates practice to elevate your workout routine and experience the full-body benefits it offers. 

Remember to move mindfully, engage your core, and enjoy the challenge as you work towards mastering this empowering exercise.

Frequently Asked Questions

How Can I Modify These Pilates Moves if I Have an Injury?

If you have an injury, modifying Pilates moves is key

Listen to your body, start slow, and focus on proper form. Consult with a certified Pilates instructor for personalized modifications. 

Use props like blocks or bands to assist you.

Are There Any Specific Breathing Techniques That Should Be Practiced During These Pilates Moves?

As you flow through your Pilates moves, remember to breathe deeply and rhythmically. 

Inhale through your nose to prepare your body and exhale fully to engage your core muscles.

This controlled breathing technique helps you maintain focus, stability, and flow throughout your practice. 

Stay present in each breath, allowing it to guide your movements and enhance your mind-body connection.

Embrace the power of your breath as you elevate your Pilates practice.

What Are Some Common Mistakes to Avoid While Performing These Advanced Pilates Exercises?

When doing advanced Pilates moves, avoid rushing through the exercises. Take your time to focus on proper form and alignment. 

Don't forget to engage your core throughout the movements.

Also, steer clear of holding your breath; remember to breathe steadily and deeply.

Can These Pilates Moves Help Improve Flexibility and Overall Body Strength?

Feeling like a flexible warrior and strong superhero is totally within reach with these Pilates moves. 

They can absolutely help you improve your flexibility and boost your overall body strength.

Imagine your body becoming sleek like a dancer and sturdy like a tree in the wind. Consistent practice will have you bending, stretching, and feeling powerful in no time.

Embrace the journey towards a more flexible and stronger you!

How Often Should These Pilates Moves Be Incorporated Into a Weekly Workout Routine for Optimal Results?

To getthe best results, include these Pilates moves in your weekly routine 3-4 times. Consistency is key to building strength and flexibility.

Listen to your body and adjust as needed. Remember, progress takes time, so be patient with yourself.


As you flow through these ultimate Pilates moves, remember that each one symbolizes a different aspect of your practice. 

Just like the Swan Dive represents grace and the Teaser represents control, each move challenges you to push beyond your limits and elevate your practice.

Embrace the symbolism and let it guide you towards a stronger mind-body connection. 

Keep practicing and watch how these moves transform not just your body, but your entire Pilates journey.

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