Here are three ways:

Even the most dedicated of us can get into a workout slump, especially if you’re diligently practicing more than one day a week and you have only your mat to work with. Here are three ways you can increase the intensity of your Pilates mat practice without adding more advanced exercises.

1. Change the pace.

If you’ve been doing your mat work slowly speed it up. See if you can transition from exercise to exercise as quickly and as seamlessly as possible. If you’re a natural speed demon — slow it down. Concentrate on creating the most resistance in every movement as if you’re doing Pilates under water.

2. Vary your breath.

Switch your breath patterns in already established exercises. Inhale for 6 counts and exhale for 4 counts instead of the usual 5 and 5 in the hundred. The change of breath will challenge both your mind and body.

3. Increase your range of motion:

Lower your legs lower than before in your hundred. Make your legs circles a little bigger. Even with big movements, remember to maintain proper technique, keeping your abdominals pulled in and up the entire time.