Pilates exercises explained
Star
The "Star" exercise strengthens the entire deep torso muscles, as well as the rear leg and gluteal muscles and the shoulder girdle. It promotes strength endurance of these muscle groups.
In addition, the shoulders and the hip joints are opened. The entire posterior fascial chain is activated and the anterior fascial chain is tightened.
Preparatory exercises for the star are for example Swan Prep, Rhomboid Squeeze and Hip Extension.
Exercise description
In the prone position, extend all four extremities and open slightly.
With the inhalation seek length - polarize. With exhalation lift all four extremities off the mat, thinking long.
With an inhalation, sink back into the mat, but do not completely lose activation.
Breathing can also be varied in this exercise by lifting all four extremities in the inhalation.
Repeat 4 to 6 times.
Frequently asked questions
What to do when the shoulder locks?
Bend the arms and do not move them too far up.
Pro Tip From Maria
If you tend to have a strong hollow back, you can put a small cushion or rolled-up towel under your belly.
Video with the brief explanation of the Pilates exercise Star
Most common errors
Hyperextension in the lumbar spine.
Assistance
Learn Pilates Online.
How?
How the online Pilates course works
