Training

Tuck Jumps

Tuck jumps are an intense plyometric exercise that strengthens the legs, improves explosive power and increases fitness. The exercise engages the quadriceps, glutes and core muscles, while also raising the...

Mountain Climber Twist

Mountain climber twist is a dynamic exercise that strengthens the core muscles, hip flexors, seat and shoulders. By adding a rotation to the classic mountain climber exercise, the obliques are...

Høye Knær

High knees is an intense cardio exercise that improves endurance, strengthens the lower body, and activates the core. This exercise is ideal for warming up, burning fat, or as part...

Crab Walk

Crab walk is a full-body exercise that strengthens the core muscles, shoulders, glutes and legs. It challenges balance and coordination while building strength and endurance in the upper and lower...

Handstand Push-Up

Handstand push-ups are an advanced bodyweight exercise that strengthens the upper body, especially the shoulders, triceps, upper back and core muscles. The exercise combines balance, stability and strength, and is...

Pusteøvelse

Breathing exercises are simple but powerful techniques that can reduce stress, improve focus, and increase the body's oxygen intake. These exercises are often used in yoga, Pilates and meditation to...

Standing Leg Lift

Standing leg lift is a Pilates exercise that strengthens the lower body, especially the glutes, hips and core muscles. This exercise also helps improve balance and stability while building flexibility...

Page Split

Side split is a Pilates exercise that challenges both the strength and flexibility of the legs and core muscles. This exercise can be performed on a mat or a reformer...

Wall Roll Down

Wall roll down is a classic Pilates exercise that focuses on stretching the spine and improving flexibility in the lower back and hamstrings. The exercise is ideal for strengthening the...

Plank with Leg Lift

Plank with leg lift is an excellent exercise for strengthening the core, shoulders, hips and glutes. This variation of the traditional plank challenges stability by adding a leg lift, which...

Hip Rolls

Hip rolls are a popular Pilates exercise that strengthens the core muscles, improves flexibility in the lower back, and increases mobility in the hips. This exercise is also known to...

Ryggstøtte

Back support is an effective Pilates exercise that strengthens the upper body, especially the shoulders, arms and core muscles. The exercise contributes to better posture, back strength and stability, and...

Leg Stretch Series

The Leg stretch series is a Pilates series that focuses on stretching and strengthening the lower body, including the hamstrings, hips and core muscles. This series is excellent for improving...

Saw with Twist

Saw with twist is a Pilates exercise that combines spinal flexion with rotation to strengthen the core muscles, improve flexibility, and increase mobility in the back and shoulders. This variation...

Footwork on Food

Footwork on mat is a Pilates exercise that strengthens the lower body, especially the calves, quadriceps, hamstrings and feet. The exercise improves stability in the legs, activates the core muscles,...

Arm Reach and Pull

Arm reach and pull is a simple but effective exercise that targets the upper body, especially the shoulders, arms and back. This movement is ideal for strengthening shoulder mobility, improving...

Side Stretch Over Ball

The side stretch over the ball is a fantastic exercise that helps improve flexibility in the sides of the body, including the obliques, back, and hips. The use of a...

Chest Lift

Chest lift is a Pilates exercise that strengthens the core muscles, especially the upper abdominal muscles, while improving posture. This exercise is a great alternative to traditional sit-ups as it...

Scapular Isolations

Scapular isolations are an exercise that focuses on improving shoulder mobility and strengthening the muscles around the shoulder blades. These exercises are important for building stability and control in the...

Cross-Over Stretch

Cross-over stretch is an effective exercise to improve flexibility in the hips, lower back and hamstrings. This stretch is excellent for loosening up stiffness after long periods of sitting still...

Side-Lying Leg Circles

Side-lying leg circles are an effective exercise that strengthens the hips, thighs and core muscles, while improving flexibility. The exercise is widely used in Pilates, and helps build stability in...

Crab

Crab walk is a full-body exercise that strengthens the core, shoulders, arms and glutes. This exercise is ideal for improving the body's coordination, balance and mobility. The exercise simulates the...

Pelvic Lift

Pelvic lift is a great exercise that strengthens the gluteal muscles, lower back and core muscles. It is an effective way to improve stability in the pelvis and strengthen the...

Spine Twist

Today we're going to look at spinal rotation , a classic Pilates exercise that improves mobility in the spine, strengthens the core and increases flexibility in the upper body. This...

Snake Twist

Snake Twist is an advanced Pilates exercise that combines strength, balance and flexibility, with the main focus on the core muscles, shoulders and spine. The exercise challenges the whole body...

Leg Kicks

Leg Kicks is a classic Pilates exercise that strengthens the glutes, hamstrings and lower back while increasing flexibility in the hips. This exercise engages the back muscle groups while keeping...

Spine Curl

The Spine Curl , also known as the Pelvic Curl , is a basic Pilates exercise that focuses on strengthening the core muscles and improving the flexibility of the spine....

Side Leg Pull

Leg Pull Side is an advanced Pilates exercise that strengthens the core, shoulders and hip flexors. This exercise combines elements of the plank with side-lying leg raises to improve balance,...

Front Support

Front Support , also known as the Pilates plank , is a powerful exercise that strengthens the core muscles, shoulders, arms and hips. This position is important for building stability...

Reverse Swan

Reverse Swan is an advanced Pilates exercise that strengthens the back, shoulders and glutes, while improving flexibility in the spine. It is often performed on a Pilates reformer, but can...

Tabletop Position

Tabletop Position is a basic Pilates position used to strengthen the core muscles and stabilize the back and hips. This position is the starting point for several well-known exercises such...

Thigh Stretch

The Thigh Stretch is an important Pilates exercise that focuses on strengthening and stretching the front of the thighs , as well as the hip flexors . It contributes to...

Push-Up Series

The Push-Up Series is a classic Pilates exercise that focuses on strengthening the upper body, core muscles and improving balance. This series of push-ups activates the chest, shoulders, arms and...

Boomerang

Boomerang is an advanced Pilates exercise that combines several elements from classic exercises such as Teaser and Roll Over . This exercise challenges core strength, back flexibility, as well as...

Halv Rull Tilbake

Half Roll Back is a basic Pilates exercise that strengthens the core muscles, especially the lower abdominal muscles, and improves the flexibility of the spine. Performed in slow, controlled movements,...

Rolling Teaser

Rolling Teaser is an advanced Pilates exercise that combines strength, balance and control, particularly targeting the core muscles, hip flexors and back muscles. The exercise involves both rolling movements and...

Skulderruller

Shoulder Rolls are a simple but very effective Pilates exercise to warm up and loosen the shoulders. The exercise increases shoulder mobility , improves circulation , and helps release tension...

Elephant Stretch

Elephant Stretch is a popular Pilates exercise that strengthens the core muscles and improves flexibility in the hamstrings, lower back and shoulders. The exercise stretches the posterior chain of the...

Svømmeforberedelse

Swimming Prep is a preparatory Pilates exercise that builds strength and stability in the back, shoulders, glutes and hip flexors. This exercise prepares the body for more advanced exercises such...

Side Kick Kneeling

Side Kick Kneeling is a challenging Pilates exercise that strengthens the core muscles, hip flexors, glutes and improves balance. This exercise also helps develop flexibility in the hips and strengthens...

Control Balance

Control Balance is an advanced Pilates exercise that focuses on strengthening the core muscles, back and hip flexors, while challenging balance and control. The exercise requires flexibility in the spine,...

Reverse Plank

Reverse Plank is a challenging Pilates exercise that strengthens the back of the body, including the back, glutes, hamstrings and shoulders. This exercise improves balance, strengthens the core muscles, and...

Leg Pull Back

Leg Pull Back is an advanced Pilates exercise that strengthens the entire back of the body, including the back, glutes, hamstrings and shoulders. The exercise helps improve stability in the...

Knee Stretches

Knee Stretches is an effective Pilates exercise that focuses on strengthening the core muscles, thighs and hip flexors. The exercise is often performed on a Pilates Reformer, but can also...

Swan Dive

Swan Dive is a classic Pilates exercise that focuses on strengthening the back , gluteal muscles and improving the flexibility of the spine. The exercise is also excellent for improving...

Heel Beats

Heel Beats is an effective Pilates exercise that strengthens the gluteal muscles, hamstrings and the lower back. This exercise activates the posterior chain and helps tone the legs while improving...

Side Plank with Leg Lift

Side Plank with Leg Lift is a challenging Pilates exercise that strengthens the core, hip flexors and shoulders. It improves balance, increases stability in the hips, and especially activates the...

Arm Circles

Arm Circles is a simple but highly effective exercise in Pilates that focuses on strengthening the shoulders, upper arms and improving shoulder mobility. The exercise is also great for warming...

Magic Circle Chest Squeeze

The Magic Circle Chest Squeeze is an effective Pilates exercise that strengthens the chest, shoulders and arms, using the resistance of a Pilates ring (magic circle). This exercise activates the...

Double-Leg Lower Lift

The Double-Leg Lower Lift is a demanding Pilates exercise that strengthens the lower abdominal muscles and hip flexors. The exercise also helps to stabilize the lower back and improve body...