Traditionelle Pilates Übungsreihenfolgen

Joseph Pilates 34 Traditionelle Übungen aus "Return to Life Through Contrology"

1. The Hundred (Am Anfang 20, langsam in 5er Paketen erhöhen bis max. 100)
2. The Roll Up (3 Wiederholungen)
3. The Roll –Over with Legs Spread (5 Wiederholungen je Richtung)
4. The One Leg Circle (Both Ways) (5 Wiederholungen pro Bein)
5. Rolling Back (6 Wiederholungen)
6. The One Leg Stretch (5 Wiederholungen pro Bein)
7. The Double Leg Stretch (6 Wiederholungen bis max 12 Wiederholungen)
8. The Spine Stretch (3 Wiederholungen)
9. Rocker With Open Legs (6 Wiederholungen)
10. The Cork-Screw (3 Wiederholungen für beide Richtungen)
11. The Saw ( 3 Wiederholungen für beide Seiten)
12. The Swan-Dive (6 Wiederholungen)
13. The One Leg Kick (6 Wiederholungen pro Bein)
14. The Double Leg Kick (5 Wiederholungen)
15. The Neck Pull (3 Wiederholungen)
16. The Scissors (6 Wiederholungen für beide Seiten)
17. The Bicycle ( 5 Wiederholungen für beide Beine)
18. The Shoulder Bridge (3 Wiederholungen pro Bein)
19. The Spine Twist (3 Wiederholungen für beide Seiten)
20. The Jack Knife (3 Wiederholungen)
21. The Side Kick (3 Wiederholungen pro Seite)
22. The Teaser (3 Wiederholungen)
23. The Hip Twist With Stretched Arms (3 Wiederholungen in beide Richtungen)
24. Swimming (Innerlich bis 10 Zählen)
25. The Leg-Pull – Front (3 Wiederholungen pro Bein)
26. The Leg-Pull (3 Wiederholungen pro Bein)
27. The Side Kick Kneeling (4 Wiederholungen pro Bein)
28. The Side Bend (3 Wiederholungen pro Seite)
29. The Boomerang (6 Wiederholungen)
30. The Seal (6 Wiederholungen)
31. The Crab (6 Wiederholungen)
32. The Rocking (5 Wiederholungen)
33. The Control Balance (6 Wiederholungen pro Bein)
34. The Push Up (3 Wiederholungen bei jeweils einem Push Up)

Reformer Traditionelle Basic Reihenfolge

(20 Übungen)

1. Footwork: Small V
2. Footwork: Arches
3. Footwork: Heels
4. Footwork: Tendon Stretch
5. Hundred
6. Frog
7. Leg Circles
8. Stomach Massage: Round
9. Stomach Massage: Hands Back
10. Stomach Massage: Reach Up
11. Short Box Series: Round
12. Short Box Series: Flat
13. Short Box Series: Side to Side
14. Short Box Series: Twist
15. Short Box Series: Climb a Tree (erster Teil)
16. Elephant
17. Knee Stretch Series: Round
18. Knee Stretch Series: Arched
19. Running
20. Pelvic Lift

Reformer Traditionelle Intermediate Reihenfolge

(40 Übungen)

1. Footwork: Small V
2. Footwork: Arches
3. Footwork: Heels
4. Footwork: Tendon Stretch
5. Hundred
6. Short Spine Massage
7. Coordination
8. Long Box Series: Pull Straps
9. Long Box Series: T-Pull
10. Long Box Series: Backstroke
11. Long Box Series: Teaser
12. Short Box Series: Round
13. Short Box Series: Flat
14. Short Box Series: Side to Side
15. Short Box Series: Twist
16. Short Box Series: Climb a Tree
17. Long Stretch Series: Long Stretch
18. Long Stretch Series: Down Stretch
19. Long Stretch Series: Up Stretch
20. Long Stretch Series: Elephant
21. Stomach Massage: Round
22. Stomach Massage: Hands Back
23. Stomach Massage: Reach Up
24. Stomach Massage: Twist
25. Tendon Stretch (Small V)
26. Semicircle Footbar
27. Chest Expansion Feets Fixated
28. Thigh Stretch
29. Kneeling Arm Circles
30. Long Spine Massage
31. Frog
32. Leg Circles
33. Knee Stretch Series: Round,
34. Knee Stretch Series: Arched
35. Knee Stretch Series: Tinkerbell
36. Running
37. Pelvic Lift
38. Side Splits
39. Front Splits
40. Russian Splits Hands on Block

Reformer Traditionelle Advanced Reihenfolge

(70 Übungen)

1. Footwork: Small V
2. Footwork: Arches
3. Footwork: Heels
4. Footwork: Tendon Stretch
5. Hundred
6. Overhead
7. Coordination
8. Rowing Series: Into the Sternum
9. Rowing Series: 90° Degrees
10. Rowing Series: From the Chest
11. Rowing Series: From the Hip
12. Rowing Series: Shaving
13. Rowing Series: Hug
14. Long Box Series: Pull Straps
15. Long Box Series: T-Pull
16. Long Box Series: Backstroke
17. Long Box Series: Teaser
18. Long Box Series: Breaststroke
19. Leg Curls
20. Rocking
21. Horseback Facing Front
22. Long Stretch Series: Long Stretch
23. Long Stretch Series: Down Stretch
24. Long Stretch Series: Up Stretch
25. Long Stretch Series: Elephant
26. Long Stretch Series: Elephant One Leg
27. Long Stretch Series: Arabesque
28. Long Stretch Series: Long Back Stretch Dips
29. Stomach Massage: Round
30. Stomach Massage: Hands Back
31. Stomach Massage: Reach Up
32. Stomach Massage: Twist
33. Tendon Stretch (Small V)
34. Tendon Stretch (Side & Back)
35. Short Box Series: Round
36. Short Box Series: Flat
37. Short Box Series: Side to Side
38. Short Box Series: Twist & Reach
39. Short Box Series: Around the World
40. Short Box Series: Climb a Tree
41. Side Sit Ups
42. Short Spine Massage
43. Semicircle Footbar Up
44. Headstand Front, Headstand Back
45. Chest Expansion Knees at Shoulder Rests
46. Thigh Stretch
47. Backbend
48. Kneeling Arm Circles
49. Snake
50. Twist
51. Corkscrew
52. Tic Toc
53. Long Spine Massage
54. Frog
55. Leg Circles
56. Mermaid
57. Knee Stretch Series: Round,
58. Knee Stretch Series: Arched
59. Knee Stretch Series: Knees Off
60. Knee Stretch Series: Tinkerbell
61. Running
62. Pelvic Lift
63. Push Up Front
64. Push Up Back
65. Push Up Back Kicks
66. Side Splits
67. Front Splits Hands on Footbar
68. The Side Way Sitting Stretch
69. Russian Splits Hands on Block
70. Russian Squats