Advanced Pilates challenges you to do a more vigorous workout through the use of portable accessories you can use when doing mat work at home.

Some of the accessories available are the Magic Circle, the Swiss ball, toning balls, foam rollers, rotating disks and resistance bands. The resistance they provide increases the intensity of your workout and adds a new dimension to your fitness routine.

The Magic Circle is a flexible metal ring with padded handles. It is used to provide resistance to the arms and legs while performing advanced Pilates movements.

• The Swiss ball is like a giant vinyl beach ball. You balance your body on it in various positions and perform Pilates exercises. Because you have to balance yourself in addition to doing the exercises, it requires more effort and you get a more intense workout.

• Toning balls are small weighted balls that are held one in each hand while performing Pilates exercises. They increase resistance and require more effort to perform each exercise. It is recommended that you use toning balls that are just heavy enough to command your attention, but not heavy enough to make you strain.

• Foam rollers are giant foam cylinders. You balance your body on top of one. The effort required to balance while doing Pilates exercises challenges your muscles in new ways, providing a more intense and advanced Pilates workout.

• Rotating disks for exercise are usually used in pairs. They are similar to a lazy Susan–two disks with a spinning mechanism sandwiched in between. You put one under each foot and do your Pilates moves. As with other Pilates accessories, you are required to expend more energy keeping your body balanced while you simultaneously perform Pilates exercises.

• Resistance bands are widely used in many different exercise methods. Pilates uses them to add resistance while doing mat work, thereby increasing the intensity of your workout. One end is held in each hand, or by each foot, or by one of each. Whatever combination you choose, the resistance of the bands when you move your arm or leg pumps your workout up a notch.

It’s easy to create an advanced Pilates workout by adding one or more accessories designed to increase the difficulty of performing the exercises.

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Sharon Sweeny is a creative copywriter, specializing in gardening and self sufficient, do-it-yourself lifestyles. She divides her free time among her garden in Minneapolis, alternately juggling half a dozen creative projects and blogging on gardening while pondering the exact location of Frostbite Falls, Minnesota.

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