Pilates is a holistic body workout, a blend of yoga and gymnastics that can be found today among the sports offerings of any gym. A particularly joint-gentle training, suitable for anyone who wants to be athletic and fit, even for people who have back problems. Concentration and control are very important in the exercises – but you should not have such high expectations. The muscles are strengthened and stretched, taut and slim, but trained muscle packages are not achieved and should not be achieved. The whole body workout strengthens the core muscles and improves posture, all this is only with mental relaxation and concentration together. This training was developed by Joseph Pilates. He was born in 1883 in Mönchengladbach and as a child he was rather weak and often fell ill. Later he became an athlete and coach. At the beginning of the First World War he was interned. He then emigrated to New York in 1923, where he opened his first Pilates studio and invented his Pilates machine. He dies in 1967 at the age of 86 as a famous coach in New York.

Pilates – an exercise program for better conditioning and posture



About 500 different exercises can be combined depending on the training goal, practice level and physical condition of the exerciser and summarized into specific sequences. The training includes strength training, stratching and conscious breathing. The Pilates training is not difficult, so it is also suitable for the untrained and elderly. For advanced learners, the exercises become more complex. The exercises give a better aura and who stays consistent, is rewarded – “After ten hours you feel the difference, after 20 hours you see the difference and after 30 hours you have a new body.”

Have fun in the day with a few exercises!



A few exercises in the morning are a very good start to the day. You will be awake faster and full of energy. The following 7 exercises strengthen your muscles and improve your posture, as a bonus, your body tightens and loses the extra kilos. The repetitions have a muscle-relaxing and building effect over time. Similar to yoga, the exercises are not about speed but about precise execution. Emphasize breathing: when exhaling in the movement phase, focus on the chest breathing and exhale through the mouth. Inhale through the nose and stretch your chest laterally.

Exercise 1

exercise 2

Exercise 3



Exercise 4

Exercise 5

Exercise 6

Exercise 7

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Victoria Marietta

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