Intermediate Tower Pilates Exercises: 27 Moves with Springs, Reps & Cues
Intermediate Tower work is built around the push-through bar: inversions (double and single leg), pelvic bridge presses, the full teaser series (half, full, single-leg, teaser-and-twist), kneeling cat/cow with thread the needle, and short spine. Side planking with the spring, the side-lying banana and the four-point spring series round out the page, with the standard Tower cool-down to finish.
Load: Medium to heavy (push-through bar, 2 springs - the bar needs to hold your weight) · Reps: 5-8 reps · Focus: lower body, core, glutes, stability
How to: Lie supine with the feet on the push-through bar and the hands holding the frame or mat handles. Press the bar away and lift the hips up and over into an inversion, hips stacked over the shoulders, then roll the spine down.
Modification: Stay with Pelvic Bridge Press - lift only to a bridge and keep the hips below the shoulders.
Progression: Slow the roll down to a 5-count, or take it single leg.
Single Leg Push Through Bar Inversion
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 4-6 each side · Focus: lower body, core, glutes, stability
How to: From the inversion, extend one leg long to the ceiling while the other foot presses the bar, keeping the hips level, then roll down with control and switch.
Modification: Keep both feet on the bar and only lift the free leg once you reach the top.
Progression: Hold the single-leg inversion for 3-5 breaths before rolling down.
Pelvic Bridge Press with the Push Through Bar
Load: Medium (push-through bar, 1-2 springs) · Reps: 8-10 reps · Focus: glutes, lower body, core, stability
How to: Supine with the feet on the push-through bar, knees bent. Press the bar away as the hips lift into a bridge, hold the line from knee to shoulder, then lower with control.
Modification: Lift the hips only halfway and keep the bar closer in.
Progression: Add 10 pulses at the top, or take it single leg.
Single Leg Pelvic Bridge Press with the Push Through Bar
Load: Medium (push-through bar, 1-2 springs) · Reps: 6-8 each side · Focus: glutes, lower body, core, stability
How to: One foot on the bar and the other knee in tabletop. Press the bar away as the hips lift on one leg, keeping the pelvis square rather than dropping to one side.
Modification: Keep the free foot resting on the bar and lift the hips lower.
Progression: Extend the free leg long to the ceiling and add 10 pulses at the top.
Teaser Series with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 5-8 reps · Focus: upper body, stability, balance, core
How to: Supine with both hands on the push-through bar. Press the bar as you curl up and lift the legs into a teaser, balancing on the sit bones, then roll down with control.
Modification: Keep the legs in tabletop and the feet lower, or curl only to the shoulder blades.
Progression: Hold the top for 5 breaths, or add a twist and 10 arm pumps.
Half Teaser with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 6-8 reps · Focus: upper body, stability, balance, core
How to: Hands on the bar with the legs in tabletop. Press the bar and curl up to a half teaser with the shins parallel to the floor, hold, then roll down.
Modification: Keep one foot on the mat and curl to the shoulder blades only.
Progression: Extend the legs into the full teaser V, or hold the half for 5 breaths.
Full Teaser with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 5-8 reps · Focus: upper body, stability, balance, core
How to: Hands on the bar, legs long at a diagonal. Curl up into a full V, arms pressing the bar and legs reaching, then roll the spine down without dropping the legs.
Modification: Bend the knees to tabletop, or roll down only halfway before lifting again.
Progression: Hold the V for 5 breaths, or add 10 small bar pumps at the top.
Single Leg Teaser with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 5-6 each side · Focus: upper body, stability, balance, core
How to: Curl up into the teaser with one leg extended long and the other bent in tabletop, keeping the hips level, then roll down and switch legs.
Modification: Keep the bent foot on the mat and lift the chest only.
Progression: Hold each side for 3-5 breaths, or switch legs at the top without rolling down.
Teaser and Twist with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 4-6 each side · Focus: upper body, stability, balance, core
How to: At the top of the teaser, rotate the ribcage to one side while one hand stays on the bar and the other reaches open, then return to centre and twist the other way.
Modification: Keep the legs in tabletop and make the rotation small with both hands on the bar.
Progression: Hold each twist for 3 breaths, or lower the legs closer to the mat in the rotation.
How to: Kneel in a four point position with the hands on the push-through bar. Round the spine as you press the bar away, then arch through to extension as it returns, moving one vertebra at a time.
Modification: Pad the knees and reduce the range in both directions, keeping the elbows soft.
Progression: Add a single leg extension, or slow each direction to a 5-count.
Kneeling Cat/Cow and a Single Leg Extension with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 6-8 each side · Focus: mobility, core, stability
How to: In the four point position on the bar, extend one leg long behind you as the spine moves through cat and cow, keeping the hips square and the bar steady.
Modification: Keep the toes of the extending leg on the mat and slide it back instead of lifting.
Progression: Hold the leg lifted through the whole sequence, or add an ankle weight.
Kneeling Cat/Cow and Thread the Needle with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 5-6 each side · Focus: mobility, core, stability
How to: From the four point position with one hand on the bar, round through cat, then thread the free arm under the body rotating the chest, and open it back to the ceiling.
Modification: Rest the threading shoulder lightly and keep the rotation small.
Progression: Open the top arm fully overhead and hold each rotation for 5 breaths.
Short Spine with Push Through Bar
Load: Medium (push-through bar, 2 springs) · Reps: 5-6 reps · Focus: lower body, glutes, core, stability
How to: Supine with the feet on the bar and the legs long. Fold the legs overhead so the hips roll up off the mat into a small curve, then bend the knees toward the shoulders and roll the spine down bone by bone.
Modification: Keep the hips down and stay with frogs and leg presses until the roll-up is controlled.
Progression: Slow the roll down to a 5-count, or extend the legs long for a Long Spine finish.
Side Planking with the Spring
Load: Light (1 arm spring in the top hand) · Reps: Hold 20-40 seconds each side · Focus: core, stability, balance, upper body
How to: Set up in a side plank facing away from the tower with the top hand in an arm spring. Hold the hips lifted and stacked while the spring pulls on the top arm.
Modification: Bottom knee down on the mat and hold the spring closer to the chest.
Progression: Add a top leg lift, or hold the spring at full reach for the last 10 seconds.
Side Plank Arm Press with the Spring
Load: Light (1 arm spring) · Reps: 8-10 each side · Focus: core, stability, balance, upper body
How to: Holding the side plank, press the top arm long away from the body against the spring, then bend it back in without letting the hips drop or rotate.
Modification: Bottom knee down and press with a shorter range.
Progression: Add a top leg lift while the arm presses, or hold each press for 2 counts.
Side Plank Tricep Press with the Spring
Load: Light (1 arm spring) · Reps: 8-10 each side · Focus: core, stability, balance, upper body
How to: In the side plank, bend the top elbow beside the head and straighten it against the spring, keeping the upper arm still and the hips high.
Modification: Bottom knee down and keep the elbow lower and closer to the ribs.
Progression: Hold the straight arm for 2 counts each rep, or lift the top leg throughout.
Side Lying Banana
Load: Light to medium (1 leg spring on the top foot) · Reps: 8-10 each side · Focus: core, stability, lower body, upper body
How to: Lie on your side with the top foot in the spring, hips stacked. Lift both the top leg and the head and chest at the same time so the body curves into a banana, then lower with control.
Modification: Lift the legs only and keep the head resting on the bottom arm.
Progression: Hold the banana for 3-5 breaths, or add small pulses at the top.
Four Point Position with Springs
Load: Light to medium (1 leg spring on the working foot) · Reps: 10-12 each side · Focus: mobility, glutes, lower body
How to: Kneel in a four point position facing away from the tower with one foot in a spring. Move the working leg against the spring while the spine stays neutral and the hips stay level.
Modification: Lighten the spring, take a smaller range, and drop to the forearms if the wrists complain.
Progression: Hold the end range for 3 counts, or add an ankle weight to the working leg.
Four Point Position Back Leg Extension with Springs
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: mobility, glutes, lower body
How to: From four point, extend the spring leg straight back to hip height against the spring, then fold it back in without letting the low back arch.
Modification: Slide the foot back along the mat instead of lifting to hip height.
Progression: Hold the extension for 3 counts, or pulse 10 times at the top.
Four Point Position Donkey Kick with Springs
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: mobility, glutes, lower body
How to: From four point with the knee bent at 90 degrees, press the sole of the spring foot up toward the ceiling from the glute, then lower without arching the back.
Modification: Reduce how high the foot presses and lighten the spring.
Progression: Pulse 10 times at the top, or add an ankle weight.
Four Point Position Fire Hydrant with Springs
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: mobility, glutes, lower body
How to: From four point with the knee bent, open the whole leg out to the side against the spring, keeping the shoulders and hips square, then close it back in.
Modification: Open only a few inches and keep the supporting hand pressing firmly.
Progression: Hold the open position for 3 counts, or add 10 pulses at the end of the set.
Four Point Position Rainbow Taps with Springs
Load: Light to medium (1 leg spring) · Reps: 8-10 each side · Focus: mobility, glutes, lower body
How to: With the spring leg extended long behind you, sweep it in a rainbow arc to tap the floor on one side of the standing leg, then over to the other side, keeping the hips square.
Modification: Shorten the arc and keep the foot lower, closer to the mat.
Progression: Hover the taps just off the floor so the leg never rests, or add an ankle weight.
Cool down
Thigh and Shoulder Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: Hold 30-40 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: Reach one arm overhead in the thigh stretch and hold each side for 5 breaths.
Mermaid Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 3-5 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: Add the rotation - chest toward the floor, then open to the ceiling - holding each 3 breaths.
Supine Leg Circles with Springs
Load: Light (1-2 leg springs) · Reps: 6-8 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: Take wider circles, then finish with slow single-leg circles on each side.
Happy Baby with Springs
Load: Light (1-2 leg springs) · Reps: Hold 30-45 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: Add a side-to-side rock, then straighten one leg at a time in the spring.
Thread the Needle with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 3-5 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 fully overhead and hold the rotation for 5 breaths.
Frequently asked questions
What spring settings do intermediate Tower exercises use?
Bar inversions run medium to heavy (2 springs — the bar must hold your weight). Bridge presses and short spine run medium (1–2 springs), the teaser series and cat/cow run light to medium, and side planking uses a single light arm spring.
How are the inversions made safer?
The written modification for every inversion is to stay with the pelvic bridge press — hips below the shoulders — until the roll-up is controlled, and single-leg versions keep both feet on the bar until the top.
How many reps do these exercises use?
Low and controlled: 5–8 reps for inversions and teasers, 6–8 per side for single-leg work, 8–10 for bridge presses and cat/cow, and 10–12 per side for the four-point spring series.
Plan your next Tower class in seconds — every exercise above is in the generator.
