• My EVO
    • FAQ
    • Contact Us
    7-minute Pilates for Strength7-minute Pilates for Strength7-minute Pilates for Strength7-minute Pilates for Strength
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • EVO Vienna Berggasse
      • EVO Fitness Mariahilfer Strasse
    • Blog Evo
    • Join
    • Trial
    EN
    • DE

    7-minute Pilates for Strength

    14th September 2017
    7 Minutes Pilates Workout

    Weights machines and medicine balls aren’t the only way to strengthen your muscles. Pilates will improve your full body strength, since you spend much of the time performing abdominal and lower-back exercises.

    From flexibility to function, the benefits of pilates are countless. It gets right to your core, sculpting and shaping to help you stand taller, boost your balance, tone your muscles and prevent pain in both the short term and the long run.

    This kind of strength training increases your bone density, muscle tone and metabolic rate. The more you do it, the more you progress over time. With that in mind, we’ve created a pilates routine for busy people. Practice these moves every day to amp up your muscles and make day-to-day tasks a lot easier.

    SET UP

    No equipment is necessary for this workout. Simply grab a stopwatch and go.

    EXERCISES

    Practice each of the following moves for 60 seconds, then rest for 20 seconds.

    1. HEAD STAND

    If you need to prep for this move, come into the ‘dolphin’. On all fours, place your forearms on the mat and interlock your palms. Tuck your toes under to lift your lower body and come into a forearm downward dog. Repeat x 8.

    2. EXTENDED SIDEWAYS ANGLE POSE

    A yoga and pilates classic, this move opens up the side of the body and strengthens the legs. Hold for 30 seconds to the left, then another 30 seconds to the right.

    3. PLANK

    Perfect your plank by breathing deeply. Whatever you do, don’t watch that stopwatch. Turn it over so you know when you’re done and focus on something else.

    4. CHAIR POSE

    This move strengthens the your lower body and gives your upper back a glorious stretch. Place your hands on your need to make this pose more challenging.

    5. DOWNWARD FACING DOG

    Stretch out your shoulders, hamstrings, calves, spine and hands with this energizing move. Make sure you’re fully engaging your core and drawing up through your quads, slightly bending the knees.

    6. BOAT POSE

    Create a more challenging move by crossing one foot over the other. Squeeze your shoulders together to lift your chest higher for a rejuvenating release.

    7. INVERTED PLANK

    Want to up the ante? Add in some leg kicks to fire up an inverted plank.

     

    Please find here our Tutorial: Kinesis Station Step Up 

    Do you already know our article 3 Tips to get back to your training routine

    Share
    0

    Recent posts

    Fitnessbranche - fitness industry - EVO Fitness
    13th January 2021

    Did 2020 change the fitness industry for good?


    Read more
    Pilates Workout - Carolina Lüthi
    11th January 2021

    Workout of the week: 30-min Pilates workout for strength and power


    Read more
    wie wichtig Sport ist - importance of exercising - EVO Fitness
    6th January 2021

    How 2020 shed a new light on the importance of exercising


    Read more

    Recent Posts

    • Did 2020 change the fitness industry for good?

      Did 2020 change the fitness industry for good?

      13th January 2021
    • Workout of the week: 30-min Pilates workout for strength and power

      Workout of the week: 30-min Pilates workout for strength and power

      11th January 2021
    • How 2020 shed a new light on the importance of exercising

      How 2020 shed a new light on the importance of exercising

      6th January 2021
    • Workout of the week: 30-min full-body HIIT workout

      Workout of the week: 30-min full-body HIIT workout

      4th January 2021
    • 5 tips for developing healthy eating habits in 2021

      5 tips for developing healthy eating habits in 2021

      30th December 2020

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: info@evofitness.at
    Telephone: +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy and Cookie Policy
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Contact Us
    This website uses cookies to improve your experience. We assume you are ok with this, but you can opt-out if you wish. Learn more about cookie policy.Okay, thank you.