PILATES effektiv. Eva Billich

für den Bauch

        The Hundred

        Criss Cross

        Double Leg Stretch

        Can Can

        Sitting - Roll Down

        Single Leg Stretch

        Single Straight Leg Stretch

        Double Straight Leg Stretch

        Frog

        Push Up Position on Forearms

       Übungen für Beine und Hüfte

       Standing:

        Tendon Work

        Floating Arms

        Tendon Work At The Wall One Leg

        Leg Lifts

        Wall Chair

       Side Leg Series:

        Front / Back

        Up / Down

        Circles

        Kneeling – Leg Lifts

        Magic Circle – Thigh Work

       Übungen für Schultern und Nacken

       Standing – Isotoner:

        To The Front Up / Down

        To The Sides Up / Down

        Front and Back

        Arm Openings

        Arm Openings Diagonally

        Standing – Fast Arm Circles To The Sides

       Sitting – Isotoner

        Pushing Elbows Backwards

        Arm Openings

        Pulling Isotoner Dynamically

        Stretch From The Back