Maria explains to Wolfgang the Pilates exercise Hundreds

Pilates exercises:

Increase your flexibility, strength & endurance at home.

"A few well thought out movements, done correctly in a balanced sequence, are better than hours of sloppy practice or forced contortions."
JOSEPH PILATES

Maria and Wolfgang doing the Pilates exercise Abdominal Preparation

Abdominal Preparation

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Ab Prep is a preparatory exercise that teaches us to use the deep abdominal and back...

Maria and Wolfgang doing the Pilates exercise Abdominal Preparation Obliques

Abdominal Preparation Obliques

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In the obliques, from the center of the body we rotate the shoulder girdle in each case to...

Maria and Wolfgang doing the Pilates exercise Arm Circles

Arm Circles

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With the exercise "Arm Circles" we mobilize the shoulder joints and learn...

Maria and Wolfgang doing the Pilates exercise breathing cool down

Breathing Cool Down

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At the end of each session, it is important to return the focus to breathing....

Maria and Wolfgang doing the Pilates exercise Beats prone position

Beats prone position

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With the Pilates exercise "Beats prone position" we develop a body awareness...

Maria and Wolfgang doing the Pilates exercise Beats supine position

Beats supine position

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Pilates exercise "Beats in the supine position" strengthens the abdominal and...

Maria and Wolfgang doing the Pilates exercise Bicycle in Air

Bicycle In Air

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The Bicycle in Air exercise differs little from Scissors in Air, except...

Maria and Wolfgang doing the Pilates exercise Boomerang

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The Pilates exercise "Boomerang" is with a little dance choreography....

Maria and Wolfgang doing the Pilates exercise Breast Stroke 1

Breast Stroke 1

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With the exercise "Breast Stroke 1" we develop a body awareness of the length...

Maria and Wolfgang doing the Pilates exercise Breast Stroke 2

Breast Stroke 2

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With the exercise "Breast Stroke 2" we develop a body awareness of the length...

Maria and Wolfgang doing the Pilates exercise Breast Stroke 3

Breast Stroke 3

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With the exercise "Breast Stroke 3" we develop a body awareness of the length...

Maria and Wolfgang doing the Pilates exercise Breathing

Breathing

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Breathing prepares you for the exercises and focuses your mind....

Maria and Wolfgang doing the Pilates exercise Bridging

Bridging

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Pilates exercise Bridging is a full-body exercise in which...

Maria and Wolfgang doing the Pilates exercise Bridging Heel Lift

Bridging Heel Lift

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Bridging Heel Lift is a full body exercise in which abdominal, back...

Maria and Wolfgang doing the Pilates exercise Cat Stretch

Cat Stretch

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This exercise brings mobility to the spine. After...

Maria and Wolfgang doing the Pilates exercise Control Balance

Control Balance

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Pilates exercise "Control Balance" is the progressive increase...

Maria and Wolfgang doing the Pilates exercise Corkscrew

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Pilates exercise "Corkscrew" is a very complex exercise. You...

Maria and Wolfgang doing the Pilates exercise Criss Cross

Criss Cross

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The exercise "Criss Cross" trains not only the deep abdominal muscles but also...

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Maria and Wolfgang doing the Pilates exercise Double Leg Kick

Double Leg Kick

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With the Pilates exercise "Double Leg Kick", we strengthen the entire back...

Maria and Wolfgang doing the Pilates exercise "Slow Double Leg Stretch

Double Leg Stretch

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Double Leg Stretch is a real challenge for the...

Maria and Wolfgang doing the Pilates exercise Elephant 1

Elephant 1

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"Elephant 1" is an optimal exercise to train the shoulder girdle in a...

Maria and Wolfgang doing the Pilates exercise "Elephant 2

Elephant 2

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Elephant 2 is an optimal exercise to open the posterior fascia chain.

Maria and Wolfgang doing the Pilates exercise "Elevation Depression

Elevation Depression

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With the inhalation we let the shoulder blades slide towards the ears....

Maria and Wolfgang doing the Pilates exercise Front Support Classic

Front Support Classic

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The Front Support Classic is one of the fundamental Pilates exercises...

Maria and Wolfgang doing the Pilates exercise Front Support Hip Opener

Front Support Hip Opener

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The exercise is a more difficult version of the Front Support Classic....

Maria and Wolfgang doing the Pilates exercise Front Support Needle

Front Support Needle

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The Front Support Needle is the king of the Front Support series...

Maria and Wolfgang doing the Pilates exercise Front Support Needle Prep

Front Support Needle Prep

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The exercise prepares you for the most difficult version of the Front Support...

Maria and Wolfgang doing the Pilates exercise Front Support Prep

Front Support Prep

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The Front Support Prep is the simplest version of the classic Pilates...

Maria and Wolfgang doing the Pilates exercise Front Support Pulses

Front Support Pulses

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The exercise adds dynamic pulsing to the Front Support Prep...

Maria and Wolfgang doing the Pilates exercise Full Roll Up

Full Roll Up

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With the exercise "Full Roll Up" the entire spine, vertebra by vertebra, is...

Maria and Wolfgang doing the Pilates exercise "Full Side Lift

Full Side Lift

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The Full Side Lift exercise trains the oblique as well as low-lying...

Maria and Wolfgang doing the Pilates exercise Half Roll Back

Half Roll Back

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The exercise "Half Roll Back" activates the deep muscles of the trunk, especially...

Maria and Wolfgang doing the Pilates exercise Head Nods

Head Nods

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Head Nods relieves tension in the neck and neck area and brings...

Maria and Wolfgang doing the Pilates exercise Heel Squeeze

Heel Squeeze

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Heel Squeeze - squeeze heels together - this Pilates exercise...

Maria and Wolfgang doing the Pilates exercise "Hip Circles

Hip Circles

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Hip Circles is an exercise that can be incorporated over and over...

Maria and Wolfgang doing the Pilates exercise "Hip Extension

Hip Extension

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With this exercise we open the hip joints and strengthen the posterior chain....

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Maria and Wolfgang doing the Pilates exercise Hip Extension One Leg

Hip Extension One Leg

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Hip Extension One Leg is designed for beginners. With this exercise we open...

Maria and Wolfgang doing the Pilates exercise Hip Rolls

Hip Rolls

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This exercise promotes flexibility of the spine, activates...

Maria and Wolfgang doing the Pilates exercise "Hip Twist

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Pilates exercise "Hip Twist" resembles a small balance exercise between...

Maria and Wolfgang doing the Pilates exercise Hundred

Hundred

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The exercise "Hundred" improves the strength endurance of the trunk muscles...

Maria and Wolfgang doing the Pilates exercise Hundred Prep

Hundred Prep

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The Hundred Prep exercise improves the strength endurance of the trunk muscles...

Maria and Wolfgang doing the Pilates exercise Hundred Table Top

Hundred Table Top

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The Hundred Table Top promotes strength endurance of the abdominal...

Maria and Wolfgang doing the Pilates exercise Jack Knife

Jack Knife

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"Jack Knife" leads the legs to the ceiling via the "Roll Over" movement. The body...

Maria and Wolfgang doing the Pilates exercise "Knee Lift

Knee Lift

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Knee Lift activates in particular the deep abdominal and...

Maria and Wolfgang doing the Pilates exercise Knee Sway

Knee Sway

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Lateral mobilization of the lumbar spine. Activation of the...

Maria and Wolfgang doing the Pilates exercise Kneeling Lean Back

Kneeling Lean Back

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Kneeling Lean Back activates the anterior chain of muscles and fascia...

Maria and Wolfgang doing the Pilates exercise "Kneeling Side Leg Lift

Kneeling Side Leg Lift

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The Kneeling Side Leg Lift exercise trains our core muscles....

Maria and Wolfgang doing the Pilates exercise Kneeling Side Series

Kneeling Side Series

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This Pilates exercise activates the unilateral (one-sided) connection...

Maria and Wolfgang doing the Pilates exercise Knee Lift

Leg Lift

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In this exercise we learn the movement of the legs from the abdominal...

Maria and Wolfgang doing the Pilates exercise Leg Pull

Leg Pull

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The exercise "Leg Pull" requires already in the starting position a...

Maria and Wolfgang doing the Pilates exercise Leg Pull Back

Leg Pull Back

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The Leg Pull Back is a very challenging full body exercise....

Maria and Wolfgang doing the Pilates exercise "Leg Pull Front Prep

Leg Pull Back Prep

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The Leg Pull Prep is a very challenging full body exercise which...

Maria and Wolfgang doing the Pilates exercise Leg Slide

Leg Slide

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The Leg Slide Pilates exercise provides the connection through the iliopsoas...

Maria and Wolfgang doing the Pilates exercise "Lower and Lift

Lower and Lift

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With the exercise "Lower and Lift " we learn the connection between...

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Maria and Wolfgang doing the Pilates exercise Lunges

Lunges 1

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Lunges strengthen leg and buttock muscles from the standing leg in front...

Maria and Wolfgang doing the Pilates exercise "Lunges 2

Lunges 2

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Lunges strengthen leg and buttock muscles from the standing leg in front...

Teaser image for the Pilates exercise "The Mermaid

The Mermaid

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The Mermaid puts the spine into lateral flexion (lateral...)

Maria and Wolfgang doing the Pilates exercise "Mermaid 3D

The Mermaid 3D

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The Mermaid 3D puts the spine in both lateral flexion (lateral...)

Maria and Wolfgang doing the Pilates exercise Neck Pull

Neck Pull

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The "Neck Pull" exercise is a step up from the "Roll Up". It is used in this...

Maria and Wolfgang doing the Pilates exercise Obliques Roll Back

Obliques Roll Back

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Obliques Roll Back" uses the oblique as well as deep abdominal muscles to...

Maria and Wolfgang doing the Pilates exercise One Leg Circle

One Leg Circle

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The One Leg Circle exercise improves mobility in the hip joint....

Maria and Wolfgang doing the Pilates exercise One Leg Kick

One Leg Kick

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Exercise One Leg Kick dynamically stretches the front of the...

Maria and Wolfgang doing the Pilates exercise Open Leg Rocker

Open Leg Rocker

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The Open Leg Rocker exercise is a real balancing act. Thus promotes...

Maria and Wolfgang doing the Pilates exercise "Oyster

Oyster

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The "Oyster" is a very functional and at the same time gentle exercise for...

Maria and Wolfgang doing the Pilates exercise "Pelvic Tilt

Pelvic Tilt

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Mobilization of the lumbar spine, improvement of...

Maria and Wolfgang doing the Pilates exercise Protraction - Retraction

Protraction-Retraction

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The exercise "Protraction-Retraction" organizes the shoulder girdle...

Maria and Wolfgang doing the Pilates exercise Push Up

Push Up

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The exercise "Push Up" is a full-body exercise that, in addition to arm...

Maria and Wolfgang doing the Pilates exercise Push Up Kneeling

Push Up Kneeling

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With this exercise we make the connection from the shoulder girdle to the...

Maria and Wolfgang doing the Pilates exercise "Push Up Single Leg

Push Up Single Leg

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Push Up Single Leg is a more advanced exercise from Push Up and should only be...

Maria and Wolfgang doing the Pilates exercise Rhomboid Squeeze

Rhomboid Squeeze

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The exercise supports the straightening of the thoracic spine and provides...

Maria and Wolfgang doing the Pilates exercise Rip Cage Placement

Rib Cage Placement

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With the Rib Cage Placement exercise, we align the rib cage so that...

Maria and Wolfgang doing the Pilates exercise "Rocking

Rocking

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Rocking, which means swinging, stretches the entire musculature....

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Maria and Wolfgang doing the Pilates exercise Roll Over

Roll Over

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With the exercise "Roll Over" we perform a roll-up movement from the...

Maria and Wolfgang doing the Pilates exercise Roll Over Prep

Roll Over Prep

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With the exercise "Roll Over Prep" we perform for the first time a roll-up movement...

Maria and Wolfgang doing the Pilates exercise "Roll Over Reverse

Roll Over Reverse

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With the "Roll Over Reverse" exercise, we perform a roll up movement just like the...

Maria and Wolfgang doing the Pilates exercise Rolling Like a Ball

Rolling Like a Ball

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The exercise "Rolling Like a Ball" supports the flexibility of the spine...

Maria and Wolfgang doing the Pilates exercise The Saw

Saw

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The exercise "Saw" combines the twist, bending and straightening...

Maria and Wolfgang doing the Pilates exercise Scissors

Scissors

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The Scissors trains the entire front of the trunk muscles...

Maria and Wolfgang doing the Pilates exercise Scissors in Air

Scissors in Air

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"Scissors in Air" works out deep abdominal and back muscles in addition to...

Maria and Wolfgang doing the Pilates exercise Seal

Seal

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The exercise "Seal", the "seal" supports the flexibility of the spine...

Maria and Wolfgang doing the Pilates exercise Shell Stretch

Shell Stretch

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The Shell Stretch is usually done after an exercise in which the...

Maria and Wolfgang doing the Pilates exercise Shoulder Bridge

Shoulder Bridge

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The exercise "Shoulder Bridge" is a full-body exercise in which...

Maria and Wolfgang doing the Pilates exercise Shoulder Bridge Prep

Shoulder Bridge Prep

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"Shoulder Bridge Prep" is a preparatory exercise for "Shoulder...

Maria and Wolfgang doing the Pilates exercise Shoulder Girdle Placement

Shoulder Girdle Placement

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Shoulder Girlde Placement is composed of the following exercises....

Maria and Wolfgang doing the Pilates exercise "Shoulder Roll

Shoulder Roll

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The Shoulder Roll mobilizes the shoulder girdle. This exercise...

Maria and Wolfgang doing the Pilates exercise Shoulder Screw

Shoulder Screw

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Exercise Shoulder Screw mobilizes and activates the shoulder joint...

Maria and Wolfgang doing the Pilates exercise Side Bend

Side Bend

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In the Side Bend exercise, we bring our spine into a lateral...

Maria and Wolfgang doing the Pilates exercise "Side Bend Open Chest

Side Bend Open Chest

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In the Side Bend Open Chest exercise, we combine for lateral flexion...

Maria and Wolfgang doing the Pilates exercise Side Bend Prep

Side Bend Prep

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In the Side Bend Prep exercise, we bring our spine into a...

Maria and Wolfgang doing the Pilates exercise "Side Bend Series

Side Bend Series

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This "Side Bend Series" was composed of the Pilates exercises...

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Maria and Wolfgang doing the Pilates exercise "Side Bend Twist

Side Bend Twist

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Sitting on a butt cheek, the bent, erect front hacks itself...

Maria and Wolfgang doing the Pilates exercise Side Kick

Side Kick

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Exercise "Side Kick" activates the deep and lateral muscles of the torso...

Maria and Wolfgang doing the Pilates exercise "Side Kick Advanced

Side Kick Advanced

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The Pilates exercise "Side Kick Advanced", promotes flexibility...

Maria and Wolfgang doing the Pilates exercise "Side Kick Kneeling Advanced

Side Kick Kneeling Advanced

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The Side Kick Kneeling Advanced exercise trains our core muscles...

Maria and Wolfgang doing the Pilates exercise Side Lying Series

Side Lying Series

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The Side Lying Series works out all the muscles around our hip joint....

Maria and Wolfgang doing the Pilates exercise Single Leg Stretch

Single Leg Stretch

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The exercise "Single Leg Stretch" trains the entire abdomen, hips,...

Maria and Wolfgang doing the Pilates exercise "Slow Double Leg Stretch

Slow Double Leg Stretch

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The Pilates exercise "Slow Double Leg Stretch" is not only a...

Maria and Wolfgang doing the Pilates exercise Spinal Rotation

Spinal rotation

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Due to the rotation (twist) in the spine, the ligament and...

Maria and Wolfgang doing the Pilates exercise Spine Stretch Forward

Spine Stretch Forward

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Spine Stretch Forward - this Pilates exercise stretches the back muscles...

Maria and Wolfgang doing the Pilates exercise Spine Twist

Spine Twist

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With the Pilates exercise Spine Twist we activate the small stabilizing...

Maria and Wolfgang doing the Pilates exercise Spine Twist Kneeling

Spine Twist Kneeling

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With Spine Twist Kneeling we activate the small stabilizing...

Maria and Wolfgang doing the Pilates exercise Star

Star

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"Star" exercise strengthens the entire deep trunk muscles. As well as...

Maria and Wolfgang doing the Pilates exercise Supine Spine Twist

Supine Spine Twist

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Supine Spine Twist exercise mobilizes the spine. Activates...

Maria and Wolfgang doing the Pilates exercise Swan Dive

Swan Dive

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"Swan Dive" is an exercise which requires very good body tension and...

Maria and Wolfgang doing the Pilates exercise "Swan Dive Rock

Swan Dive Rock

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Swan Dive Rock is an exercise which requires very good body...

Maria and Wolfgang doing the Pilates exercise Swan Preparation

Swan Prep

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With this exercise we mobilize the thoracic spine and strengthen...

Maria and Wolfgang doing the Pilates exercise Swimming

Swimming

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This pialtes exercise strengthens the entire deep trunk muscles,...

Maria and Wolfgang doing the Pilates exercise "Teaser

Teaser

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The teaser is the king exercise of Pilates. The challenge of this...

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Maria and Wolfgang doing the Pilates exercise "Teaser Figure of Eight

Teaser Figure of Eight

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In the "Teaser Figure of Eight", which is often used in the teaser series...

Maria and Wolfgang doing the Pilates exercise "Teaser Lower and Lift

Teaser Lower and Lift

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Depending on where we put the Lower and Lift teaser, we come...

Maria and Wolfgang doing the Pilates exercise Teaser Prep

Teaser Prep

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The "Teaser" is the king exercise of Pilates. "Teaser Prep" is a...

Maria and Wolfgang doing the Pilates exercise "Teaser Roll Up

Teaser Roll Up

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"Teaser Roll Up" starts in the supine position, legs and arms away from the body....

Maria and Wolfgang doing the Pilates exercise "Walking on the Spot Elephant

Walking on the Spot Elephant

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Walking on the Spot Elephant is an exercise which, in addition to...

Maria and Wolfgang doing the Pilates exercise "Walking on the Spot Plank

Walking on the Spot Plank

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The exercise "Walking on the Spot Plank" requires already in the starting position...

Learn these Pilates exercises in our online Pilates course

In the exercise explanations, each exercise is explained to you in detail by our Pilates professional Maria. Maria will show you how to perform each exercise correctly and what to pay attention to. In each training session you will learn about 10 new exercises. All exercises will be deepened in suitable workouts.