Pilates as a whole body workout

Strengthen your muscles and strengthen with Pilates, this is best done with the following exercises. We help you to rediscover your body and mind and show you the appropriate exercises for the stomach, legs and buttocks.

Pilates is a full-body workout that specifically strengthens the back, pelvic, leg, abdominal and pelvic floor muscles. It is a gentle exercise method that involves an effective workout. And it does the whole body well - the joints, the muscles and the nervous system. You will definitely become more mobile over time. We focus on effective abdominal, leg and butt exercises during Pilates exercises.

Flat stomach and slim waist

With this exercise, you strengthen your hip, leg and upper arm muscles, stimulates the circulation, strengthens the lateral back and the entire abdominal muscles, improves the depth of breath and mobilizes hip and shoulder joints.

1 Lie on your back, putting your legs up and gently tipping your pelvis backwards. Now you go up with the head and the shoulder of the mat. Raise your legs and stretch them in the air, your feet pointing up. The arms raise you to shoulder level, the palms of your hands are turning towards the floor. The shoulder stabilizes your.

2 Both legs are stretched diagonally forward when exhaling. At the same time, you move your arms up and down for about five short but powerful times.

3 As you inhale, you also move your arms briefly and vigorously for about five passes. The movement for it comes from the shoulder joint. If you want to train your upper arms from behind, press them down to the ground as hard as you can.

4 If you are doing 50 to 100 arm moves, you can take a short break to start the next task.

Abdominal and back muscles

The Half Roll Back exercise not only trains your abdominal and back muscles, it also stabilizes your spine and activates the deep trunk muscles, especially in the lower abdomen and pelvic floor.

Exercise:

1 First sit on the floor as normal, legs closed and wrapped, feet up. Stretch both arms in front of the body so that they are level with the shoulder, this stabilizes your shoulder blades.

2 As you inhale, pull your head to the ceiling. Imagine pulling an invisible thread upwards. As you exhale, round your lower back and roll down to the mat whirl after whirl, but your lumbar vertebrae must not touch the mat.

3 Hold the position while inhaling. As you exhale, slowly straighten your back from the coccyx to the crown and return to the starting position. You repeat this exercise five to eight times.

Hip, leg and leg muscles

Against the problem areas, such as thighs and buttocks - that's best done with the Side Kicks. Your lateral trunk muscles are activated, your muscles in the hips, buttocks and legs are strengthened, your legs are stretched and your foot and hip joints are mobilized.

Exercise:

1 Lie first on the right side of a mattress and pull both legs slightly in front of the body. The heel are pushed forward.

2 The head lies on the lower arm and forms a straight line together with the spine.

3 The fingertips of the upper arm touch the ground, with the lower waist you detach something from the ground. The left leg raises you to waist height.

4 As you inhale, move your upper leg forward as far as possible, leaving your trunk in the starting position. Repeat this exercise five to eight times, then change your leg.