Advanced Tower Pilates Exercises: 17 Moves with Springs, Reps & Cues
The advanced Tower list is short and serious: magician, dolphin, the swan family (single arm, with rocking), jacknife, airplane, high scissors and high bicycle on the push-through bar, waterski, and side sit ups with feet strapped into the springs. Reps stay low, control stays absolute, and every entry keeps a regression back to its supported version.
Load: Medium (push-through bar, 1-2 springs) · Reps: 4-6 each side · Focus: core, upper body, lower body, stability
How to: Stand tall on the mat holding the push-through bar with one hand. Press the bar out to the side as the opposite arm and leg reach away, opening the body into one long diagonal, then draw everything back to centre.
Modification: Keep the free foot on the mat and only open the arms, using the bar for support.
Progression: Hold the full open shape for 3-5 breaths, or lift the reaching leg higher into a standing side split.
Dolphin
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 6-8 reps · Focus: core, lower body, glutes, stability
How to: Forearms on the mat and feet on the push-through bar with the hips high. Press the bar away as the body lengthens into a long forearm plank, then draw it back in as the hips lift into a pike.
Modification: Keep the knees bent and the range small, or hold the pike still without moving the bar.
Progression: Take it single leg, or pause 3 counts at full extension every rep.
Swan
Load: Medium (push-through bar, 1-2 springs) · Reps: 6-8 reps · Focus: upper body, core, glutes, mobility
How to: Lie prone with the hands on the push-through bar and the legs long. Press the bar down as the chest lifts into extension, then let the bar rise as the spine lowers with control.
Modification: Keep the extension low with the elbows bent, or rest the forehead down between reps.
Progression: Lift the legs as the chest lifts, or hold the top of the extension for 3-5 breaths.
Single Arm Swan
Load: Medium (push-through bar, 1-2 springs) · Reps: 5-6 each side · Focus: upper body, core, glutes, mobility
How to: Prone with one hand on the push-through bar and the other reaching long by the side. Press the bar down as the chest lifts, keeping both shoulders square, then lower and switch.
Modification: Keep the second hand on the mat for support and take a smaller lift.
Progression: Reach the free arm overhead in the extension and hold for 3 breaths.
Swan with Rocking
Load: Medium (push-through bar, 1-2 springs) · Reps: 5-8 rocks · Focus: upper body, core, glutes, mobility
How to: From the top of the swan, let the chest lower as the legs lift and rock the body forward and back in the extension, keeping the bar pressure steady and the neck long.
Modification: Stay in a static swan hold with the legs down until the extension feels easy.
Progression: Increase the rocking range and rhythm, finishing with a 3-breath hold at the top.
Load: Medium (2 leg springs) · Reps: 5-6 reps · Focus: upper body, balance, stability, core
How to: Supine with the feet in the leg springs and the legs long. Lift the legs and hips overhead, then press the legs up to a long diagonal line over the shoulders before rolling the spine down bone by bone.
Modification: Stay with hip lifts only - roll the hips up to the shoulder blades and back down without the high diagonal.
Progression: Slow the roll down to a 6-count, or hold the high diagonal for 3 breaths.
Airplane
Load: Medium (2 leg springs) · Reps: 5-8 reps · Focus: core, lower body, mobility, stability
How to: Supine with the feet in the springs, lift the hips into a supported inversion and open the legs wide like wings, holding the long line, then close the legs and lower with control.
Modification: Keep the hips lower in a bridge and open and close the legs there instead of inverting.
Progression: Hold the open wings for 3-5 breaths, or add a scissor switch before closing.
High Scissors with the Push Through Bar
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 6-8 each side · Focus: core, hamstrings, balance, stability
How to: From an inverted position with the hips high over the shoulders and one foot on the push-through bar, split the legs into a long scissor and switch, keeping the hips lifted and level.
Modification: Stay in the inversion with both feet on the bar and only split a few inches.
Progression: Hold each split for 2-3 breaths, or slow the switch to a 4-count.
High Bicycle with the Push Through Bar
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 5-6 cycles each direction · Focus: core, hamstrings, balance, stability
How to: From the same inverted position, bend and cycle the legs like riding a bicycle in the air, keeping the hips high and still and the bar steady, then reverse the direction.
Modification: Make the cycles small and keep one foot in contact with the bar throughout.
Progression: Take bigger, slower cycles with a pause at the deepest point of each rotation.
Waterski with the Push Through Bar
Load: Medium (push-through bar, 1-2 springs) · Reps: 6-8 reps · Focus: core, stability, upper body, lower body
How to: Sit or stand facing the tower with the feet braced and the hands holding the push-through bar, arms long. Hinge the whole body back in one line, letting the bar take the weight like a ski rope, then pull back up with the abs.
Modification: Hinge only a few inches and keep the elbows slightly bent for more support.
Progression: Hinge further back and hold the end range for 3 counts, or take it to a standing hinge.
Side Sit Up with Feet Strapped in Springs
Load: Medium (2 leg springs anchoring the feet) · Reps: 8-10 each side · Focus: core, lower body, stability
How to: Lie on your side with the feet strapped into the springs to anchor the legs, hands behind the head. Lift the ribs up toward the hip in a side sit up, then lower with control.
Modification: Cross the arms at the chest and lift only a few inches.
Progression: Reach the arms overhead as you lift, or hold the top for 3 counts each rep.
Side Sit Up and Rotate with Feet Strapped in Springs
Load: Medium (2 leg springs) · Reps: 6-8 each side · Focus: core, lower body, stability
How to: From the side sit up, rotate the top shoulder toward the mat at the top of the lift, then untwist and lower - the legs stay anchored and still.
Modification: Keep the hands at the chest and make the rotation small.
Progression: Hold the rotation for 2 counts, or reach the top arm long past the knee as you twist.
Cool down
Thigh and Shoulder Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: Hold 40-60 seconds each part · Focus: mobility, upper body, lower body
How to: Kneel facing the tower with the hands on the push-through bar and let the chest sink between the arms for the shoulders. Then kneel tall, press the hips forward and lean the torso back for the thighs.
Modification: Pad the knees, keep the bar higher and take a much smaller lean back.
Progression: Take the thigh stretch to a full back bend over the bar, holding 5 slow breaths.
Mermaid Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 5 breaths each side · Focus: mobility, upper body
How to: Sit sideways to the tower with the inside hand on the push-through bar. Press the bar away as you side bend over it, reaching the top arm overhead and lengthening the waist.
Modification: Sit on a box for height and keep the side bend small.
Progression: Flow side bend to twist to open chest, holding each shape for 3 breaths.
Supine Leg Circles with Springs
Load: Light (1-2 leg springs) · Reps: 8-10 slow circles each direction · Focus: mobility, lower body
How to: Lie supine with the feet in the springs and the legs long. Draw slow, easy circles with both legs, letting the hips release and the breath stay soft.
Modification: Bend the knees and make the circles small.
Progression: Widest controlled circles single leg, pausing at the top of every circle.
Happy Baby with Springs
Load: Light (1-2 leg springs) · Reps: Hold 45-60 seconds · Focus: mobility, lower body
How to: Supine with the feet in the springs, let the knees fall wide toward the armpits and the springs take the weight of the legs, releasing the hips and low back.
Modification: Keep the knees narrower and closer to the chest, or bring a hand to each thigh for support.
Progression: Rock side to side, then take one leg long into a full hamstring stretch in the spring.
Thread the Needle with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 5 breaths each side · Focus: mobility, upper body
How to: Kneel in a four point position with one hand on the push-through bar. Thread the other arm under the body, letting the chest rotate toward the floor, then open it back to the ceiling.
Modification: Keep the threading arm shorter and rest the shoulder rather than sinking into it.
Progression: Open the top arm overhead into a full spinal twist, holding 5 slow breaths.
Frequently asked questions
What spring settings do advanced Tower exercises use?
The push-through-bar work — dolphin, high scissors, high bicycle — runs medium to heavy (2 springs). Swan and waterski run medium (1–2 springs), and jacknife, airplane and the strapped side sit ups run on 2 leg springs.
How are these advanced moves regressed?
Each entry includes a written fallback: jacknife regresses to hip lifts, airplane stays in a bridge with leg openings, the high scissors keeps both feet on the bar, and swan holds a static extension before adding rocking.
How many reps are typical for advanced Tower work?
Very low: 4–6 reps for magician and jacknife, 5–8 for airplane and swan rocking, 5–6 cycles per direction for high bicycle, and 6–8 per side for high scissors and strapped side sit ups.
Plan your next Tower class in seconds — every exercise above is in the generator.
