Training

Arm Circles

Arm Circles is a simple but highly effective exercise in Pilates that focuses on strengthening the shoulders, upper arms and improving shoulder mobility. The exercise is also great for warming...

Magic Circle Chest Squeeze

The Magic Circle Chest Squeeze is an effective Pilates exercise that strengthens the chest, shoulders and arms, using the resistance of a Pilates ring (magic circle). This exercise activates the...

Double-Leg Lower Lift

The Double-Leg Lower Lift is a demanding Pilates exercise that strengthens the lower abdominal muscles and hip flexors. The exercise also helps to stabilize the lower back and improve body...

Single Straight Leg Stretch

The Single Straight Leg Stretch , also known as "Scissors" in Pilates, is an excellent exercise for strengthening the core muscles and improving hamstring flexibility . The exercise targets the...

Double-Leg Stretch

The Double-Leg Stretch is a classic Pilates exercise that strengthens the abdominal muscles and improves coordination and control. The exercise challenges the core muscles by stretching out both arms and...

Svømming

Swimming is an effective Pilates exercise that strengthens the back, glutes and core muscles. The exercise challenges both strength and coordination, while improving flexibility in the spine and stability in...

Pelvic Curl

The Pelvic Curl is a classic Pilates exercise that strengthens the core and gluteal muscles, while improving the flexibility of the spine. This exercise is perfect for warming up the...

Plank to Push-Up

Plank to Push-Up is a powerful exercise that combines the benefits of both the plank and push-ups. It strengthens the upper body and core muscles , with a focus on...

Roll Up

Roll-Up is an effective Pilates exercise that strengthens the core muscles, improves the flexibility of the spine and stretches the hamstrings. The exercise is known to activate the abdominal muscles...

Rullende som en ball

Rolling Like a Ball is a dynamic Pilates exercise that strengthens the core muscles, improves balance and massages the spine. This exercise helps you develop good body control by engaging...

Look

The Saw is a basic Pilates exercise that combines rotation and flexion to improve flexibility in the spine and hips, as well as strengthen the core. The exercise also targets...

Single-Leg Stretch

The Single-Leg Stretch is a central Pilates exercise that focuses on strengthening the core, especially the abdominal muscles, and improves hip stability. This exercise is also excellent for increasing body...

Leg Circles

Leg Circles is a classic Pilates exercise that strengthens the hips, leg muscles and core. The exercise focuses on stabilizing the pelvis while drawing circles in the air with the...

Side-Lying Leg Lifts

Side-Lying Leg Lifts are an effective exercise that targets the hips, thighs and glutes . This Pilates exercise is easy to do at home and is excellent for strengthening the...

Spine Stretch Forward

Spine Stretch Forward is a basic Pilates exercise that helps improve flexibility, strengthen core muscles and lengthen the spine. This exercise is ideal for releasing tension in the back and...

Criss-Cross

Criss-Cross is an important Pilates exercise that focuses on strengthening the abdominal muscles, especially the obliques, and improves rotational control in the body. This exercise is part of the "abdominal...

Teaser

Teaser is an advanced Pilates exercise that strengthens the core muscles, hip flexors and improves balance and flexibility. This exercise requires good control and strength to maintain a stable V-shaped...

The Hundred

The Hundred is an iconic Pilates exercise that strengthens the core muscles and improves breathing. The exercise focuses on the abdominal and back muscles, while helping to increase blood flow...

Standing Triceps Stretch

The Standing Triceps Stretch is an effective exercise that stretches the triceps muscle on the back of the upper arm. This exercise improves flexibility in the arms and shoulders, which...

Wall Chest Stretch

Wall Chest Stretch is a simple and effective stretching exercise to release tension in the **chest muscles** and shoulders. This is an excellent exercise to improve flexibility and counteract bad...

Stående tæringsstrekk med forhøyet fot

Let's look at the Standing Hamstring Stretch with Raised Foot , an effective exercise that targets the hamstrings (back thighs), lower back and calves . This exercise improves flexibility in...

Seated Butterfly Stretch with Lean

Today we will focus on the Seated Butterfly Stretch with Leaning , a great stretch that helps loosen up the inner thighs, hips and lower back . This stretch improves...

Standing Side Lunge Stretch

Standing side lunge stretch is a great exercise that helps stretch and strengthen the muscles in the inner thighs , hips and glutes . This exercise is excellent for increasing...

Lying Glute Stretch

Lying glute stretch is an effective exercise for releasing tension in the gluteal muscles and hip area. This stretch helps improve flexibility in the hips, reduce tension in the lower...

Lying Hamstring Stretch with Strap

Lying hamstring stretch with strap is a very effective exercise to increase the flexibility of the hamstrings, improve mobility in the hips and relieve tension in the lower back. This...

Sittende Tøying for Knær-til-Bryst

Seated chest squats are an effective exercise for stretching the lower back, hips and glutes. This stretch is useful for relieving tension in the lower back and improving flexibility, especially...

Scapular stretch etc

Scapular stretch is an excellent exercise to release tension around the shoulder blades and improve flexibility in the shoulders and upper back. This stretch is ideal for preventing stiffness and...

Omvendt skulderstrekk

The reverse shoulder stretch is a simple but highly effective exercise that helps release tension in the shoulders and chest, while improving flexibility and posture. This stretch is ideal for...

Neck Rotation Stretch

Neck rotation stretch is a simple and effective exercise that helps to release tension in the neck, improve flexibility, and increase range of motion in the neck. This stretch is...

Bryststrekning på Foam Roller

Chest stretching on a foam roller is a simple but very effective exercise that helps open the chest, reduce tension in the pectoralis muscles and improve posture. This stretch is...

Inner Thigh Stretch

The inner thigh stretch is an excellent way to stretch the adductor muscles that sit on the inside of the thighs. This stretch helps improve flexibility in the hips and...

Standing Hip Flexor Stretch

The standing hip flexor stretch is an effective exercise for loosening up the hip muscles, especially the psoas and quadriceps . This stretch helps improve flexibility, reduce tension after long...

Overhead Reach Stretch

The overhead reach stretch is a simple exercise that helps stretch the muscles in the shoulders, upper back and waist. This stretch is effective for improving flexibility in the upper...

Hipp Flexor Stretch on Bench

The hip flexor stretch on a bench is a great exercise to stretch the hip muscles, especially the psoas and quadriceps . This stretch helps to improve the flexibility of...

Bryststrekk med hendene bak ryggen

Chest stretch with hands behind the back is a simple exercise that helps to open the chest and stretch the pectoralis major and shoulder muscles . This stretch is especially...

Standing Groin Stretch

Standing groin stretch is an effective exercise for stretching and loosening the groin muscles (adductors). This stretch improves flexibility in the hips and helps prevent injuries, especially during activities that...

Lateral Hip Stretch

The lateral hip stretch is an effective exercise to stretch and loosen the muscles on the side of the hip, including the gluteus medius and tensor fasciae latae . This...

Toe Touch Stretch

The toe-touch stretch is a classic exercise that focuses on improving flexibility in the hamstrings , lower back and calves. This stretch helps reduce tension in the lower body and...

Stretch for Wrist Extensors

Wrist stretch for extensors is a simple but effective exercise to stretch the muscles on the upper side of the forearm, especially the wrist extensors . This stretch is ideal...

Stående Foroverbøy med Foldede Hender

Standing forward bend with folded hands (Uttanasana variation) is an excellent yoga pose that stretches the hamstrings, shoulders and lower back. This position also helps improve flexibility and posture, making...

Butterfly Stretch with Spine Roll

The Butterfly Stretch with Spine Roll is an extended variation of the classic butterfly stretch, which focuses on stretching the hips, lower back and inner thighs. By adding a roll...

Seated IT Band Stretch

The Seated IT Band Stretch is a great exercise to loosen up the iliotibial band (IT band), a structure that can become tight and cause pain in the hips and...

Seated Side Stretch

The Seated Side Stretch is a great exercise for stretching the sides of the body, including the obliques, latissimus dorsi, and hips. This stretch helps improve flexibility in the upper...

Standing Quad Stretch with Arm Reach

Standing Quad Stretch with Arm Reach is an effective exercise for stretching both the quadriceps on the front of the thighs and the shoulders at the same time. It helps...

Skulderbladklem

The Shoulder Blade Squeeze is a simple but highly effective exercise that helps improve posture, strengthen the muscles between the shoulder blades (rhomboids and trapezius), and reduce tension in the...

Lazy Stretch with Stability Ball

Lat Stretch with Stability Ball is an effective exercise for stretching the latissimus dorsi, a large muscle along the sides of the back. This stretch is ideal for improving flexibility...

Seated Calf Stretch with Towel

The Seated Calf Stretch with Towel is a simple but effective exercise that helps stretch the calf muscles, especially the gastrocnemius and soleus. This stretch is useful for improving flexibility...

Runner's Stretch

Runner's Stretch is a great exercise to loosen up the hip flexors, hamstrings and calf muscles. This stretch helps improve flexibility in the lower body and can prevent common running-related...

Leaning Side Stretch

The Leaning Side Stretch is an effective exercise for stretching the muscles along the side of the body, including the obliques, latissimus dorsi, and hip flexors. This stretch improves flexibility...

Overhead Shoulder Stretch

The Overhead Shoulder Stretch is an effective exercise to increase flexibility in the shoulders, stretch out the chest muscles, and improve mobility in the upper body. This stretch is especially...