PILATES WITH PAB®

Inhaltsverzeichnis

Rediscover Pilates – with the innovative PAB® Power and Balance Balance Rings!
With a weight of approx. 850 grams each, these rings are the perfect way to strengthen the “powerhouse” – the deep abdominal, back and pelvic floor muscles – particularly effectively and activate them.They not only intensify every Pilates exercise, but also help to shape and tone the figure. Whether for a stronger torso, defined arms or improved arms – the PAB rings are your ideal companion for a holistic and effective workout. Whether in the studio, at home or on the go, with the PAB ring you can take your Pilates workout to the next level and achieve visible results.

Perception Stance/ Powerhouse.
Upright, hip-widthstand. Place a ring on your head and balance. Lightly swing a ring back and forth in the other hand, while sensing the powerhouse. Approx. 1 minute per side.

Perception of relaxed neck.
Upright, hip-width stance. Hold a ring in each hand. Now, as you inhale one shoulder up and consciously pull it down again as you exhale. Repeat this movement 8 – 10 times. Then feel how the neck feels compared to the other side. “More relaxed, the shoulder lower,…” then repeat the movement with the other side.

Mobilization of the shoulder girdle, shoulder joints.
Stand upright, hip-width stance. Hold a ring in each hand. Now turn the palms outwards as you inhale, turn the shoulders out, and as you exhale turn your palms forward and turn your shoulders in. Repeat this sequence 10-15 times.

Mobilization of the shoulder girdle, shoulder joints, thoracic spine.
Stand upright, hip-width apart. Hold a ring in each hand. Now turn your palms outwards as you inhale, turn your shoulders outwards and consciously lift your sternum look up towards the ceiling. As you exhale, turn your palms forward while turning your shoulders in and lowering your sternum and gaze. Repeat this sequence 10-15 times.

Mobilization of the thoracic spine.
Stand upright, hip-width apart. Hold a ring in each hand. Now tilt the upper body to one side exhale, then inhale and return to the center. With the next exhalation, tilt to the other side. Do 8-10 repetitions on each side.

Mobilization of the spine, hip joints, ankles.
Straddle. Hold a ring in each hand and rest your hands on your shoulders. Now loosely turn your upper body from right to left. Bring your pelvis into the movement.
For approx. 1 minute.

Mobilization of the thoracic spine, shoulder joints, shoulder girdle, ankles.
Straddle. Hold a ring in each hand. Now swing both arms from right to left and back. Keep the pelvis stable. Look forward. For approx. 1 minute.

Strengthening the back and upper back muscles.
Straddle with slightly bent knees. Hold a ring with both hands in front of the sternum. The elbows point outwards. Lean your upper body slightly forward with a straight back. Now turn your upper body to one side as you exhale. Return to the center as you inhale. Turn to the other side as you exhale. 6-8 repetitions on each side, 2-3 sets.

Strengthening the chest muscles/ activating the powerhouse.
Hold a ring with both hands and hold it in front of your sternum. The elbows point outwards. Now, as you exhale, squeeze the ring together and release it again as you inhale. 10-15 repetitions, 2-3 sets.

Strengthening the upper back muscles, training balance skills.
One-legged stand. Hold a ring in each hand. Extend the free leg backwards, arms towards the floor. Now, as you exhale, move your elbows towards the ceiling. Keep your head in line with your spine and keep the pelvis parallel to the floor. Each side 10-15 repetitions, 2-3 sets.

Strengthening of leg and upper back muscles, training of balance balance skills.
Lunge. The heel of the back leg is in the air. Hold a ring in each hand Bend both knees. The front knee is positioned vertically over the heel, the back remains straight. Now exhale and push off with the back leg. Raise your knee and move both arms towards the ceiling. Then return to the starting position and inhale. 10-15 times per leg, 2-3 sets.

Strengthening leg and back extensor muscles, stretching Back of the leg.
Closed stance. Hold a ring in each hand Now lower your buttocks towards the floor, keeping your feet evenly. At the same time, stretch your arms out over your head as an extension of your torso and inhale. From this position, stretch your legs as you exhale, keep your back straight and lean forward and move your arms beside the body. The palms of the hands point towards the floor. Repeat this sequence 8-10 times smoothly.

Strengthening straight and oblique abdominal muscles.
Kneeling position. Hold a ring in each hand. Place your hands on your shoulders fix them. Now lean your upper body back slightly as you exhale and with a stable pelvis and straight back and rotate to one side. Straighten up again as you inhale and perform the movement to the other side. 6-8 repetitions per side, 2-3 sets.

Strengthening the oblique abdominal muscles.
Kneeling position. Hold a ring in each hand Extend one leg out to the side, the knee is under the hip joint. Now move your upper body from one side to the other like a windshield wiper. Move the rings in a large circular motion. 10-15 repetitions per side, 2-3 sets.

Strengthening the back extensor muscles, training balance ability.
Bench position. Place both rings on each other on the back. The hands are positioned below the shoulder joints, the knees below the hip joints. Hold the spine in its double S-bend. The head is an extension of the spine. Now with the exhale, stretch one arm and the opposite leg, return to the starting position as you inhale. Repeat the exercise with the other side. 8-10 repetitions per side, 2-3 sets.

Strengthening the muscles on the outside of the thigh.
Lying on your side with knees bent. Rest your head on your upper arm. Place the ring on your thigh with the other hand. Stretch the upper leg in extension of the upper body. Now describe small circles with your leg. Keep the torso stable in the position! 10-15 repetitions per side, 2-3 sets.

Variation 1: As a complication, hang a ring on the foot of the outstretched leg.

Variation 2: To make it more difficult, hang two rings on the foot of the outstretched leg.

Strengthening the lateral trunk muscles, muscles on the outer thigh.
Lateral elbow support. Upper body and thighs form a line. Bend the lower legs backwards. As you inhale, move your upper leg and free arm with a ring in the hand in extension of the upper body. Now, as you exhale, move the ring to the thigh and the leg to the ring. Keep the pelvis stable in the raised position. 10-15 repetitions, 2-3 sets.

Strengthening the oblique abdominal muscles.
Sit upright with legs upright. Hold a ring with both hands in front of the sternum and gently pull apart. The elbows point outwards. Now, as you exhale, tilt the upper edge of the pelvis slightly backwards and turn the upper body to one side. The sternum remains raised during the exercise. Inhale and return to the starting position. Then perform the exercise to the other side. 8-10 repetitions per side, 2-3 sets.

Strengthening deep transverse abdominal muscles, pelvic floor.
Lie on your back with your legs up. Hold a ring in each hand. Hold the rings with slightly bent arms above the sternum. The spine lies on the floor in its natural double S-shape on the floor. As you exhale move one ring to the side towards the floor with your arm. Bring it back again as you inhale and perform the movement with the other arm. Keep the torso and legs in a stable position! 10-15 repetitions per side, 2-3 sets.

Strengthen deep transverse abdominal muscles, pelvic floor.
Lie on your back with your legs resting on your toes. Hold a ring in each hand. Hold the rings with slightly bent arms over the sternum. The spine lies in its natural double S-shape on the floor. As you exhale, move one ring to the side towards the floor. At the same time tilt one knee outwards. Bring it back again as you inhale and perform the same movement with the other arm and leg. In doing so keep the torso and pelvis stable in position! Each side 10-15 repetitions, 2-3 sets.

Strengthening deep transverse abdominal muscles, pelvic floor.
Lie on your back with your legs raised at right angles. Hold a ring in each hand. Hold the rings with slightly bent arms over the sternum. The spine lies on the floor in its
natural double S-shape. As you exhale, move one ring to the side with your arm slightly bent towards the floor. As you inhale, bring it back and perform the movement with the other arm. Keep your torso and legs stable in this position! 10-15 repetitions per side, 2-3 sets.

Variation as a complication. In addition, tilt one leg at a right angle outwards.

Strengthening deep transverse abdominal muscles.
Supine position with legs raised at right angles. Hold a ring in each hand. Hold the rings with slightly bent arms above the sternum. The spine lies on the floor in its natural double S-shape. As you exhale, move one ring back towards the floor with a slightly bent arm at the same time as extending the opposite leg over the floor. Bring it back again as you inhale and perform the movement with the other side. Keep your torso stable in this position! 10-15 repetitions per side, 2-3 sets.

Strengthening the muscles on the back of the thighs, buttocks, deep core muscles.
Lie on your back with your legs up. Hold a ring in each hand. Hold the rings with slightly bent arms over the sternum. Now raise your pelvis as high as up to the tips of the shoulder blades. Use both arms to perform a large scissor movement with both arms. Keep the pelvis stable in this position! Perform this movement for approx. 1 minute, 2-3 sets.

Strengthening deep transverse abdominal muscles, pelvic floor.
Lie on your back with your legs up. Place your arms beside your body. The spine lies on the floor in its natural double S-shape. Now hang a ring on one foot and lift the leg slightly bent towards the ceiling. Make small circles with your leg. Keep your torso stable! Move the circle outwards as you exhale, inwards as you inhale. Do 10-15 circles on each side, 2-3 sets.

Strengthening the muscles on the back of the thigh, gluteal muscles, deep core muscles.
Lying on your back with legs raised. Place your arms next to your body. Now hang a ring on one foot and lift your leg straight up towards the ceiling. Lift your pelvis up to the tips of your shoulder blades. As you exhale, move the ring with your leg forward towards the floor. As soon as your leg is level with your thigh, inhale and return to the starting position. Keep the upper body stable! 10-15 repetitions per side, 2-3 sets.

Strengthening straight abdominal muscles.
Lying on your back with legs up. Hold a ring with both hands and place your head in the ring. Keep about a hand’s with of space between your chin hand’s breadth of space. The elbows point slightly forward. Now raise your upper body as you exhale and lower it again as you inhale. Keep the spine neutral, i.e. keep some space under the lumbar spine. Relax your neck! 10-15 repetitions, 2-3 sets.

Stretching the fascia back line.
Supine position. Raise both legs and hook the forefoot into the rings and hold with both hands. Now stretch your legs as far as possible. Lift your pelvis slightly off the floor. Hold this position for 1-2 minutes.

Breathing/ relaxation. Supine position.
Place the rings on thesternum and abdomen. Inhale and exhale deeply a few times. Finally, connect the breathing spaces and inhale and inhale and exhale in a wave. Belly in, chest in, belly out, chest out.

Relaxation, stretching the back, relieving the pelvic floor.
Kneeling position. Hold both rings in your hands, place them far in front of your body and stretch your back. Lower your upper body towards the floor with your sternum. Push the tailbone backwards and upwards. Hold this position for approx. 1 minute.