Yoga Pilates - Training for body and mind

Yoga and Pilates are currently the most popular sports among women as they form a beautiful body while providing relaxation. The combination of both, also called yogilates, combines relaxing elements from yoga with the back-strengthening and body-tightening exercises of Joseph Pilates. Yoga Pilates is the perfect blend of strength elements, breathing exercises, balance techniques and stretching exercises - for a beautiful body. Through concentrated training, a better body feeling sets in after only a few exercise units, and in stressful situations you become more resistant. The dangerous visceral fat on the belly and the unloved cuffs on the buttocks and legs can be combated through regular training.

heat up
Sit comfortably cross-legged. Take a deep breath and raise your arms over your head. Exhale, bending your arms and upper body slightly forward. Raise in case of inhalation. Repeat 5 times, last time let the upper body sink all the way to the front.
Swimming - for firm legs and beautiful shoulders
Put on the stomach. Lift your head and feed your stomach. Deeply inhale and exhale while alternately lifting your left arm and right leg or right arm and left leg. Attention: The shoulders stay as low as possible. Run alternately 15 times.
The bridge - for legs & butt
Lie on your back and put your feet hip-width. Carefully lift the pelvis so that the body forms a straight line. Take a deep breath while stretching one leg to the very top (angling your toes). When exhaling lower the leg again, so that it continues the line of the body (see photo). Repeat 5 times, then change sides.
Leg lifts - for a tight waist
Sit on your knees and lean on your left arm and left knee. When breathing in, place your right arm over your head and stretch the right side of your body by lifting your right leg (see photo). When exhaling lower the leg again, at the next inhalation lift again and stretch. Pull in the stomach to stabilize the pelvis. 10 times, then change sides.
Scissors - belly and legs in top form
Lay on your back, close your hands behind your head. As you exhale, pull in your abdomen and lift your shoulder. Stretch the right leg long and stretch the left up. Deep inhale and exhale and then slowly lower the leg. Page change. Repeat 8 times per page.
Relaxation
Stay on your back, pull your knees to your chest and embrace with your arms. Roll forward and backward with your whole body, swinging back and forth a few times. Then crouch down and come up, whirl up for swirls.

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