training

Lateral Lunge to High Knee

Lateral Lunge to High Knee is a dynamic exercise that combines lateral lunge with a high knee lift. This combination primarily strengthens the quadriceps, hamstrings, glutes and hip flexors while...

Boxer Shuffle

The Boxer Shuffle is a dynamic exercise that improves fitness, coordination and footwork. Inspired by boxing training, this exercise helps keep the body flexible and ready for quick changes of...

Squat Pulse

Squat Pulse is a variation of the classic squat that focuses on strengthening the quadriceps, hamstrings and buttocks. This exercise keeps the muscles under constant tension, which increases muscle endurance...

Box Step-Downs

Box Step-Downs is a simple but effective exercise that focuses on strengthening the quadriceps, glutes, and core muscles. This exercise also improves balance and stability in the ankles, knees, and...

Walking Plank

Walking Plank, also known as "plank to push-up" or "commando plank", is a dynamic variation of the traditional plank. This exercise combines core stability with upper body strength, engaging muscles...

Wall Handstand

Wall handstand is an effective exercise that helps develop upper body strength, core stability and balance. By using a wall as support, both beginners and experienced practitioners can improve their...

Bulgarian Split Squat Jumps

Bulgarian Split Squat Jumps are an advanced plyometric exercise that combines strength training with explosive movements. This exercise focuses on improving explosive strength, balance and coordination in the lower body....

Plyometric Push-Up

Plyometric push-ups are an advanced variation of the classic push-up, designed to improve explosive strength in the upper body. This exercise primarily activates the pectoral muscles, triceps and shoulders, making...

Plank to Push-Up

Plank to Push-Up is a dynamic bodyweight exercise that combines the stability of the plank with the strength of the push-up. This exercise primarily engages the core muscles, chest, shoulders...

Lateral Shuffles

Lateral Shuffles are a dynamic exercise that improves flexibility, coordination and cardiovascular fitness. This exercise primarily engages the hip flexors, quadriceps and glutes, making it ideal for strengthening the lower...

Jumping Jacks

Jumping Jacks, also known as jumping jacks, are a classic bodyweight exercise that combines cardio with coordination. This exercise engages multiple muscle groups, including the legs, shoulders and core, making...

Diamond Push Up

The Diamond Push-Up is a variation of the classic push-up that focuses on strengthening the triceps, chest muscles and shoulders. By placing the hands close together under the chest, a...

Tuck Jumps

Tuck jumps are a high-intensity plyometric exercise that focuses on developing explosive strength in the lower body. This exercise primarily engages the quadriceps, hamstrings, glutes and calves, making it ideal...

Mountain Climber Twist

The Mountain Climber Twist is an effective bodyweight exercise that combines cardio with strength training. This exercise focuses primarily on the abdominal muscles, especially the obliques, as well as the...

High Knees

High Knees is a dynamic cardio exercise that combines running on the spot with high knee lifts. This exercise is ideal for improving fitness, increasing heart rate and strengthening leg...

Crab Walk

The handstand push-up is a demanding bodyweight exercise that combines strength, balance and body control. This exercise primarily focuses on the shoulders, triceps and core muscles, making it ideal for...

Handstand Push-Up

The handstand push-up is a demanding bodyweight exercise that combines strength, balance and body control. This exercise primarily focuses on the shoulders, triceps and core muscles, making it ideal for...

Breathing Exercise

Breathing exercises are simple techniques designed to improve your breathing, reduce stress and increase your overall well-being. By focusing on conscious breathing, you can strengthen your lungs, improve oxygen uptake...

Standing Leg Lift

Standing leg raises are a simple but effective exercise that focuses on strengthening the leg muscles, improving balance and increasing flexibility. This exercise primarily engages the hip flexors, quadriceps and...

Side Split

Side Split is an advanced Pilates exercise that focuses on strengthening the inner and outer muscles of the legs as well as improving hip flexibility. This exercise is typically performed...

Wall Roll Down

Wall Roll Down is a basic Pilates exercise that focuses on improving spinal flexibility, strengthening core muscles and promoting better posture. This exercise helps to release tension in the back...

Plank with Leg Lift

Plank with leg lift is an advanced variation of the classic plank that focuses on strengthening the core muscles, improving balance and increasing stability. This exercise primarily engages the abs,...

Hip Rolls

Hip Rolls are a basic Pilates exercise that focuses on improving spinal flexibility, strengthening core muscles and increasing body awareness. This exercise helps release tension in the back and strengthens...

Back Support

Back Support is a classic Pilates exercise that focuses on strengthening the core muscles, improving shoulder stability and promoting better posture. This exercise primarily engages the abs, back, shoulders and...

Leg Stretch Series

The Leg Stretch Series is a series of Pilates exercises designed to improve flexibility and strength in the legs, including the hips, thighs and calves. These exercises help increase mobility,...

Saw with Twist

Saw with Twist is a classic Pilates exercise that combines rotation and flexion of the spine. This exercise strengthens the obliques, improves spine mobility and stretches the hamstrings. It is...

Footwork on Mat

Footwork is a core Pilates exercise traditionally performed on a Reformer machine. When performed on a mat, the exercise focuses on strengthening the leg muscles, improving foot flexibility and increasing...

Arm Reach and Pull

The Arm Reach and Pull is a simple but effective exercise that focuses on improving shoulder mobility and strengthening the muscles of the upper body, especially the shoulders, arms and...

Side Stretch Over Ball

The Side Stretch Over Ball is an effective exercise that focuses on improving flexibility in the sides of the body, including the obliques, back and hips. By using a stability...

Brassiere

The Chest Lift is a fundamental Pilates exercise that focuses on strengthening the abdominal muscles and improving the flexibility of the spine. This exercise helps build a strong core, which...

Scapular Isolations

Scapular Isolations are exercises designed to improve the mobility and stability of the shoulder blade (scapula). These exercises strengthen the muscles around the shoulder blades, which is essential for healthy...

Cross-Over Stretch

Cross-Over Stretch is a stretching exercise that focuses on improving flexibility in the lower back, hips and hamstrings. This exercise is ideal for loosening up stiffness after long periods of...

Crab

Crab is an advanced Pilates exercise that combines spinal mobility, balance and control. This exercise focuses on strengthening the core muscles, improving the flexibility of the spine and increasing body...

Side-Lying Leg Circles

Side-Lying Leg Circles is a classic Pilates exercise that focuses on strengthening the hips, thighs and core muscles. This exercise improves flexibility and stability in the lower body and is...

Pelvic Lift

Pelvic Lift, also known as pelvic lift, is an exercise that focuses on strengthening the glutes, glutes and lower back. This exercise improves stability in the pelvis and can help...

Spine Twist

Spine Twist is a classic Pilates exercise that focuses on improving the mobility of the spine and strengthening the oblique abdominal muscles. This exercise helps increase flexibility in the upper...

Snake Twist

Snake Twist is an advanced Pilates exercise that challenges your strength, flexibility and balance. The exercise focuses on strengthening your core, improving back flexibility and creating stability throughout the body....

Play Kicks

Leg Kicks is a classic Pilates exercise that strengthens the glutes, glutes and lower back, while increasing flexibility in the hips. This exercise engages the rear muscle groups while keeping...

Play Kicks

Leg Kicks is a classic Pilates exercise that strengthens the core , hips , thighs and glutes . This exercise helps improve pelvic stability and hip mobility while building muscle...

Spine Curl

Spine Curl is a classic Pilates exercise that strengthens the core , lower back , hips and pelvis . The exercise focuses on improving flexibility and control in the spine,...

Play Pull Side

Leg Pull Side is a Pilates exercise that strengthens the core , hips , shoulders and legs . This exercise helps improve balance, stability and muscle coordination throughout the body,...

Front Support

Front Support is an effective bodyweight exercise that strengthens the core , shoulders , arms and legs . This position, also known as the starting plank position, requires body control...

Reverse Swan

Reverse Swan is a classic Pilates exercise that focuses on strengthening the back , shoulders and core , while improving flexibility and mobility in the spine. The exercise is excellent...

Tabletop Position

Tabletop Position is a simple but powerful yoga exercise that helps to improve posture , strengthen the back and core as well as create stability and balance. The exercise is...

Lårr stræk

Thigh Stretch is an excellent exercise to strengthen and stretch the **thigh muscles** and **hips** as well as improve flexibility in the body. This pilates exercise focuses on the **quadriceps**...

Push Up Series

The Push-Up Series is a variation of the classic push-up with several sequences and variations that target different muscle groups. This series helps to strengthen the chest , shoulders ,...

Boomerang

Boomerang is a challenging pilates exercise with a focus on balance, strength and flexibility. The exercise activates the whole body, but especially the core muscles , hips and spine. Boomerang...

Half Roll Back

Half Roll Back Half Roll Back is a popular Pilates exercise that focuses on strengthening your **core** (abdominal and back muscles) as well as improving flexibility in the spine. This...

Rolling Teaser

Rolling Teaser is an advanced Pilates exercise that challenges balance , core strength and body control . This exercise combines elements of both "Teaser" and "Rolling Like a Ball" and...

Shoulder Rolls

Shoulder Rolls are a simple but effective exercise that helps improve flexibility , release tension and improve posture . The exercise focuses on the shoulders and upper back, and is...