{"id":42977,"date":"2017-09-14T06:15:05","date_gmt":"2017-09-14T04:15:05","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/7-minute-pilates-strength\/"},"modified":"2017-09-14T06:15:05","modified_gmt":"2017-09-14T04:15:05","slug":"7-minute-pilates-strength","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/7-minute-pilates-strength\/","title":{"rendered":"7-minute Pilates for Strength"},"content":{"rendered":"<p>Weights machines and medicine balls aren\u2019t 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.<\/p>\n<p>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.<\/p>\n<p>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\u2019ve 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.<\/p>\n<p><iframe loading=\"lazy\" title=\"EVO Workout: 7 Minute Pilates for Strength\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/H4hUayn3YPk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>SET UP<\/h2>\n<p>No equipment is necessary for this workout. Simply grab a stopwatch and go.<\/p>\n<h2>EXERCISES<\/h2>\n<p>Practice each of the following moves for 60 seconds, then rest for 20 seconds.<\/p>\n<h3>1. HEAD STAND<\/h3>\n<p>If you need to prep for this move, come into the \u2018dolphin\u2019. 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.<\/p>\n<h3>2. EXTENDED SIDEWAYS ANGLE POSE<\/h3>\n<p>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.<\/p>\n<h3>3. PLANK<\/h3>\n<p>Perfect your plank by breathing deeply. Whatever you do, don\u2019t watch that stopwatch. Turn it over so you know when you\u2019re done and focus on something else.<\/p>\n<h3>4. CHAIR POSE<\/h3>\n<p>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.<\/p>\n<h3>5. DOWNWARD FACING DOG<\/h3>\n<p>Stretch out your shoulders, hamstrings, calves, spine and hands with this energizing move. Make sure you\u2019re fully engaging your core and drawing up through your quads, slightly bending the knees.<\/p>\n<h3>6. BOAT POSE<\/h3>\n<p>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.<\/p>\n<h3>7. INVERTED PLANK<\/h3>\n<p>Want to up the ante? Add in some leg kicks to fire up an inverted plank.<\/p>\n<p>&nbsp;<\/p>\n<p>Please find here our <a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-step-up-2\/\">Tutorial: Kinesis Station Step Up\u00a0<\/a><\/p>\n<p>Do you already know our article <a href=\"https:\/\/evofitness.at\/en\/3-tips-get-back-training-routine\/\">3 Tips to get back to your training routine<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weights machines and medicine balls aren\u2019t the only way to strengthen your muscles. Pilates will improve your full body strength,&#8230;<\/p>\n","protected":false},"author":6,"featured_media":42976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"7-minute pilates workout for strength | EVO Fitness|7-minute pilates workout for strength | EVO Fitness","_seopress_titles_desc":"Pilates will improve your full body strength, since you spend much of the time performing abdominal and lower-back exercises.|Pilates will improve your full body strength, since you spend much of the time performing abdominal and lower-back exercises.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[],"class_list":["post-42977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42977","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42977"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42977\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42976"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}