This video demonstrates the “Jumping Cat” exercise, an effective method for strengthening the deep abdominal muscles and the thighs. The exercise begins on all fours, followed by arching the back as much as possible and pushing the hands forward to move the buttocks backward. The focus is on enga...

This video demonstrates the “Single Leg Float-up” exercise, which is designed to activate the deep abdominal muscles and stabilize the lumbar spine. Controlled breathing and conscious engagement of the abdominal muscles help improve core stability. The exercise is performed at your own pace, with...

This video demonstrates a dynamic exercise using balls to strengthen the abdominal muscles. The exercise begins in a supine position with balls under the hips, followed by a “package pose.” The legs are brought into a “tabletop” position and then moved dynamically to engage the core muscles. The ...

This video demonstrates the “Single Leg Float-up” exercise, which is designed to activate the deep abdominal muscles and stabilize the lumbar spine. Controlled breathing and conscious engagement of the abdominal muscles help improve core stability. The exercise is performed at your own pace, with...

This video demonstrates the “Small Wave” exercise for improving spinal mobility. Starting from a quadruped position, a wave-like movement is created through the spine, engaging the entire spine, including the cervical spine. The exercise promotes stability and flexibility in each individual verte...

This fascia exercise, known as the “Jumping Cat,” focuses on spinal mobility and engaging the core muscles. You'll learn how to create a dynamic, springy movement through conscious pelvic tilting and arm pressure. The focus is on maintaining a rounded back and activating the fascial chain for imp...

This video demonstrates the “Single Leg Float-up” Pilates exercise for activating the deepest abdominal muscle, the transversus abdominis. The focus is on maintaining a neutral spine by engaging the entire abdominal wall. Learn how to stabilize your core and avoid overactivating other muscles to ...

This video demonstrates a fascia-release exercise designed to improve spinal mobility and core strength. The focus is on controlled rolling movements between a rounded and an upright position. The goal is to mobilize the vertebral joints and strengthen the core muscles, while ensuring the movemen...

This video demonstrates the Facia exercise “The Egg” to improve spinal mobility and core strength. The focus is on maintaining a rounded spine during forward and backward movements to protect the lower back and engage the deep abdominal muscles. Modifications for different fitness levels and prec...

This video demonstrates dynamic rolling exercises using balls to strengthen the core muscles and restore pelvic mobility. Proper placement of the balls at the level of the sacrum is crucial for pelvic tilt and the activation of the deep abdominal muscles. These exercises promote the elasticity of...

This video demonstrates the “Pelvic Rock with Raised Leg” exercise, designed to loosen a stiff pelvis, often caused by back pain or tight hip flexors. The movement uses the strength of the thigh to lift the pelvis and promotes a relaxed abdominal wall. It helps to relax the hip ligaments, muscles...

This video demonstrates a fascia training exercise designed to improve spinal mobility. The participant rolls back in a controlled manner and rolls up to a half-point, engaging her core and rounding her spine. The exercise emphasizes proper pelvic tilt and the engagement of the deep abdominal mus...

This video demonstrates the “Cat Curl with Shin Press” exercise for improving core stability. The exercise is performed in a prone position on a mat and requires increased effort against gravity for greater core engagement. Maintaining a neutral spine is crucial, avoiding any sagging or rounding ...

This video demonstrates the exercise “Side Pelvic Rock with Raised Leg.” You'll learn how to improve your hip mobility and inner thigh muscles through controlled movements, both with and without props such as balls. The exercise focuses on gently rolling the hips and engaging the muscles to promo...

This video demonstrates the preparatory exercise “The Egg,” an important preliminary step to “Rolling Like a Ball.” The exercise promotes spinal rounding and helps you hold the position. It is recommended to use a thicker mat for added comfort. Performing the exercise requires a bit of courage at...

Dieses Video zeigt die "Cat Curl with Shin Press" Übung zur Verbesserung der Rumpfstabilität. Die Übung wird in Bauchlage ausgeführt und erfordert erhöhte Anstrengung gegen die Schwerkraft für stärkere Muskelaktivierung. Fokus liegt auf der Aktivierung der Bauchmuskulatur durch sanften Druck der ...