Standing Pilates: Standing makes you beautiful!

Standing Pilates: Standing makes you beautiful!

Standing Pilates trains the center of the body, the long muscles, and posture. This makes beautiful, slim shapes and provides a slim silhouette.
People who practice Pilates usually lie on the floor or are harnessed to martial-looking equipment. Right. But it can also be done completely upright - with Standing Pilates. The standing version of strength training strengthens and stretches the muscles at the same time. Standing Pilates demands high concentration and precise movements: Activating the powerhouse, the inner abdominal muscles, while standing is an unusual challenge. But if you get the hang of it, you'll experience a new form of Pilates - graceful, powerful, and dynamic. And the results can be seen with Standing Pilates: toned forms, long, lean muscles, and a wonderful upright posture.

Joseph Pilates, an inventor of the Pilates Method, called the area of the abdominal and pelvic floor muscles the "powerhouse". Activating the powerhouse means tensing precisely these muscles, and doing so before the actual movement takes place. This is because arms and legs can only be moved effectively if the powerhouse is strong. So: first tense the abdomen and pelvic floor, pull the belly button inwards towards the spine, and hold this powerhouse. At the same time, breathe into the flanks and chest, not into the abdomen.

1. floating arms
Straightens up, activates the pelvic floor, shapes the buttocks Stand upright, feet turned slightly outward, heels closed, knees slightly bent. Pulling belly button and lower abdomen inward, exhaling bend legs slightly and simultaneously raise both arms up over the side toward the ceiling in a flowing motion, palms facing each other. Then inhaling lower the arms, which are about shoulder-width apart and slightly bent, in front of the body from top to bottom to the starting position and straighten the knees again. The upper body remains upright the entire time. 10 repetitions.

2. helicopter
Gently mobilizes and strengthens the shoulder girdle, strengthens core muscles, and improves balance Stand upright, feet parallel to each other. Activate pelvic floor and abdominal muscles and exhaling come into a ball of foot position. Inhaling raise arms sideways to shoulder height, palms facing up. From this position, move both arms in opposite directions and up and down into a diagonal at the same time: Exhaling stretch right arm toward the ceiling, pull left arm toward the floor. Inhaling return to the center. With the next exhalation, move the arms to the other diagonal. The upper body remains stable - do not tilt. While doing this, turn the palms upward, pulling the shoulders outward and downward. With more practice, move arms more powerfully and quickly. 10 times per side.

3. single leg stretch
Exercises abdominal, hip, and thigh muscles Stand hip-width apart, feet parallel, arms at sides of the torso. Pull belly button inward, tighten pelvic floor. Raise left thigh and place hands on the outside of the knee. Inhaling lengthens the torso and then exhaling stretch the lower leg forward into the air while bringing the arms up shoulder-width open and slightly bent. Stabilize balance on the right standing leg. The upper body remains upright. As you inhale, come back to the start position. Repeat 10 times, switching sides.

4. leg circles
Activates deep muscles of abdomen and back, improves balance Parallel stance, arms at sides of the torso. Pull belly button inward, lift left leg bent and describe a circle in front of the body with the knee. While doing this, move the leg smoothly and evenly at the hips several times without the pelvis swinging along. Let the breath flow. Then return to the starting position. Change sides. To make the exercise more difficult: Make circles larger and faster - do not allow the pelvis to move with them. 10 repetitions.


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