Yoga Pilates: Yogilates as a training for body and mind

Yoga  and  Pilates  are currently the most popular sports among women as they shape a beautiful body while providing relaxation. The combination of both, also called  Yogilates  , combines relaxing elements from yoga with the back-strengthening and body-toning exercises of Joseph Pilates.

What Yogilates can do

Yoga Pilates is the perfect mix of strength elements, breathing exercises, balance techniques and  stretching exercises  – for a beautiful body. Through concentrated training, after just a few exercise units, you will feel better about your body and you will become more resistant in stressful situations. The dangerous visceral fat on the stomach and the unloved love handles on the buttocks and legs can be combated with regular training.

6 simple exercises

warm up
Sit comfortably cross-legged. Breathe in deeply while raising your arms above your head. Exhale while bending your arms and upper body slightly forward. Straighten up again while inhaling. Repeat 5 times, lowering your upper body all the way forward on the last time.

 

The bridge – for legs & bottom
Lie on your back and place your feet hip-width apart. Gently raise your pelvis so your body forms a straight line. Breathe in deeply and stretch one leg all the way up (bend your toes). While exhaling, lower the leg again so that it continues the line of the body (see photo). Repeat 5 times, then switch sides.

 

Leg Lifts – for a tight waist
Sit on your knees and prop yourself up on your left arm and left knee. As you inhale, bring your right arm over your head and  stretch the right side of your body by lifting your right leg (see photo). When you exhale, lower your leg again, and when you inhale next, raise and stretch it again. Pull in your stomach to stabilize your pelvis. 10 times, then switch sides.

 

Scissors – stomach and legs in top form
Lie on your back, clasp your hands behind your head. As you exhale, pull in your stomach and lift your shoulders. Stretch your right leg and stretch your left one up. Inhale and exhale deeply and then slowly lower your leg. change of sides. Repeat 8 times per side.

 

Relaxation
Lie on your back, pull your knees to your chest and enclose them with your arms. Roll your whole body forward and backward, rocking back and forth a few times. Then squat down and come up, straightening vertebra by vertebra.

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