Advanced Pilates Exercises for a Strong and Flexible Psoas

Why Advanced Pilates for the Psoas?

Advanced Pilates exercises can provide a more challenging and effective way to target the psoas muscle. By incorporating these exercises into your routine, you can:

• Enhance Hip Stability: Support the hip joint and maintain proper alignment.
• Improve Spinal Support: Reduce strain on the lower back and promote good posture.
• Increase Flexibility: Enhance the range of motion in the hips and lower back.

Advanced Pilates Exercises for the Psoas Muscle

Here are some effective advanced Pilates exercises to strengthen and stretch the psoas muscle:

Supine Exercises:

Scissors:

• Starting Position: Lie on your back with both legs extended towards the ceiling.
• Movement: Engage your core and lower one leg towards the floor while keeping the other leg extended upwards.
• Switch and Repeat: Switch legs in a controlled scissor motion.
• Key Points: Keep your lower back pressed into the mat and maintain a steady rhythm.

Double Leg Stretch:

• Starting Position: Lie on your back with your knees bent and hands resting on your shins.
• Movement: Engage your core, lift your head and shoulders off the mat, and extend your legs out straight while reaching your arms overhead.
• Return: Bring your knees back to your chest and your hands to your shins.
• Key Points: Keep your lower back pressed into the mat. Maintain a steady rhythm and breathe evenly.

Roll Over:

• Starting Position: Lie on your back with your legs extended and arms by your sides.
• Movement: Engage your core, lift your legs overhead, and roll your spine off the mat until your feet touch the floor behind you.
• Return: Slowly lower your spine back to the mat, one vertebra at a time.
• Key Points: Keep your movements controlled and avoid using momentum.

Wall Slides (Squats):

• Starting Position: Stand with your back against a wall and your feet a few inches away from the wall.
• Movement: Slide your back down the wall, bending your knees into a squat position.
• Hold and Return: Hold for a few seconds, then slide back up to the starting position.
• Key Points: Keep your knees aligned with your toes and avoid letting them go past your toes.

Prone Exercises:

Double Leg Kick:

• Starting Position: Lie face down with your hands clasped behind your back and legs extended.
• Movement: Bend both knees, bringing your heels towards your glutes, then extend your legs back out.
• Lift and Lower: Lift your upper body off the mat as you extend your legs, then lower back down.
• Key Points: Keep your core engaged and avoid overextending your lower back.

Tips for Advanced Pilates Exercises:

• Focus on Control: Perform each exercise with control and precision to avoid injury.
• Maintain Proper Alignment: Keep your body in proper alignment throughout each exercise to maximise effectiveness.
• Breathe Deeply: Use deep, steady breaths to support your movements and maintain relaxation.
• Listen to Your Body: If you feel any discomfort or pain, modify the exercise or take a break.

By incorporating these advanced Pilates exercises into your routine, you can effectively strengthen and stretch the psoas muscle, enhancing your overall mobility, stability, and well-being. Stay tuned for the next post in our series, where we'll explore how to integrate psoas exercises into your daily routine.

Exercise Disclaimer

The exercises described in this blog are advanced Pilates movements that should only be attempted by individuals with a strong foundation in Pilates practice and physical fitness. If you are new to Pilates or have any pre-existing health conditions, it is highly recommended that you consult with a qualified fitness professional or healthcare provider before attempting these exercises.

Important Points to Consider:

Listen to Your Body: 

If you experience any pain or discomfort while performing these exercises, stop immediately and seek guidance from a professional.

Maintain Proper Form: 

Ensure that you perform each exercise with proper form and alignment to avoid injury.

Progress Gradually: 

Start with basic exercises and gradually progress to more advanced movements as your strength and flexibility improve.

Consult a Professional: 

If you have any doubts or concerns about your ability to perform these exercises safely, consult with a qualified Pilates instructor or healthcare provider.

Remember, the goal is to enhance your fitness and well-being safely and effectively. Always prioritise your health and safety during your exercise routine.