Den Beckenboden sieht und spürt man nicht. Man kann die Muskeln des Beckenbodens anspannen und wieder entspannen - wie die Muskeln von Armen oder Beinen. Und somit kann er auch trainiert werden. Dies ist sehr wichtig, denn der Beckenboden hat eine tragende Rolle - er funktioniert wie ein "Sprungtuch". Seine Muskeln erstrecken sich wie eine Muskelplatte vom Schambein bis nach hinten zum Gesäss. Durchbrochen wird diese Muskelplatte von den Körperausgängen für den Enddarm, die Harnröhre und bei uns Frauen die Scheide. Der Beckenboden schliesst den Bauchraum nach unten ab und trägt die inneren Organe des Bauch- und Beckenraums. Dazu gehören der Darm, die Harnblase und bei uns Frauen die Gebärmutter.
Dem dauernd wirkenden Druck kann nur ein stabiler Beckenboden standhalten. Neben seiner tragenden Rolle reguliert er die Entleerung der Blase und des Darms. Beim Wasserlassen und Stuhlen öffnet er die Harnröhre bzw. den Enddarm und verschliesst sie auch wieder. Damit dieser Verschluss auch wirklich sicher ist und nicht beim Lachen, Husten oder Pressen undicht wird, muss der Beckenboden kräftig sein.
Es kann sein, dass diese Aufgaben erschwert werden oder nicht mehr möglich sind nach Schwangerschaft/Geburt. Dies ist nicht normal!
Redet mit Eurer Frauenärztin/Eurem Frauenarzt, Eurer/Eurem Therapeutin/Therapeuten oder meldet Euch bei uns!
Übung: anspannen des Beckenbodens in Rückenlage
Wichtig: versucht, alle "Löcher" zwischen Euren Beinen zu schliessen oder stellt Euch vor, Ihr wärt auf dem WC und möchtet den Urinstrahl anhalten (nur vorstellen und nicht auf dem WC ausführen!). Gleichmässiges Weiteratmen
Steigerung/Variation: Beckenboden in allen Alltagssituationen anspannen
Wiederholungen: immer wieder und so oft es geht
Viel Erfolg beim Erkunden Eurer Stärken!
“Connection, movement and resilience have been my driving force during this time. I am so inspired by our community of instructors and clients who have showed up week after week focusing on their physical, emotional and social wellbeing. Embracing these changes and uncertainty together has built a strength and community connection ‘beyond the barre’ like no other. Thank you for giving me so much in return!” @catiemiller
SAMEDI 11h ☀️ Pilates barre en extérieur !🧚♀️
Inscription en mp.
Sinon tu peux déjà t'inscrire pour lundi 19h, mercredi 19h ou samedi prochain 11h!
Rdv ds le 19ème. 10 € le cours.
Les cours sont adaptés à tous niveaux. Donc tu peux ramener ta collègue, ta mère, ta sœur, ton mec, tes potes qui tu veux!
🍃🌸STRENGTH & GRACE PILATES WORKSHOP🌸🍃
Sunday 31st of May
9:30am – 11am
A strong PILATES flow to get your core firing and mobilising the hips. -
A mix of old and new: fusion of original Pilates Movements & Modern Pilates Innovations.
The practice will focus on core and hip strengthening and stabilising movements. A special attention will be given to the health, strength and mobility of the spine – no strong core can survive without a strong healthy spine! -
I am really looking forward to this long strong practice concluded with a nice long stretch. -
It is open to those already practicing Pilates or those having a good physical Practice in similar disciplines. -
Equipment used in the class: small soft ball, yoga block and a blanket. All of this can be substituted by a rolled up towel and a few books.
Your investment is £5 for a 1 1/2 hour Session.
Looking forward to seeing you on the mat!
💜Every Saturday is your opportunity to workout with me on Zoom! 💚Message me for recommendations and let me know you are coming! 💜Saturday
Barre/Pilates 💜9:30am Pilates HIITS 💚Find me on zoom, if you are new, then I’ll show you how to Zoom. Just ask! 💜Suggested donation $15 Venmo/pay pal, or pay it forward in kindness! #tanyarokbody #barreworkout #pilateslovers #mindbodysoul
👋 everybody... for the ❤️ of barre... what the hell is it?! Barre is a mixture of ballet, Pilates and high intensity aerobic exercise. Crucially it’s low-impact, so it doesn’t put the pressure through your joints of your average HIIT class. Fab for ladies like me heading into menopause, where we want to protect our joints, and great for people who have a history of injuries. It’s no less effective for being low impact, and lengthens, elongates and tones the body. But best of all it will leave you in an astonishingly good mood. 👯♂️ on! You have two more days to try barre for free before I make my move over to boon.tv... in the words of someone much cleverer than me - you have nothing to lose but lots to gain! 💋 #barretender#barreworkout#giveitago#whynot#meet_you_at_the_barre
Day 18, Tipsy Butterfly, of @actionjacquelyn#stretchyfit100 challenge. I completed my 100 repetitions, and probably should have done more, but I am BEAT.
Taught my first full barre class tonight and, holy moly, that took so much out of me. 🥴. So, with all my practice and demonstrating, I got plenty more leg work in.🤪
So sad I didn’t get a photo, but thank you again to @anashupp27 , Liz, Jen, Robin, Renee, @kristentwist and @v.sands103 for attending my @vibe_barre class tonight and showing me your support! (And sucking all the energy out of me😳) you all need to come back so I can get a photo!!! #barretenderintraining#barrewhereyouare#barreworkout
FULL BODY DANCER SCULPT 🔥 This is a killer 30 minute workout! Come do this one with me REAL TIME over on YouTube: MadFit 🙌🏼 👉🏼 A combo of dance and barre/pilates style moves to get you moving in a way you aren’t used to!
👉🏼 No Equipment needed!
👉🏼 30 minutes total!
We are so pumped we are only a few weeks away from seeing all your faces again! We have missed our wonderful clients SO much. . The new (a little bit reduced) schedule is now live so you can get excited and start booking in your classes!
We are working hard to get the studio ready. EVERY precaution will be taken to make sure you are as safe as possible. You will be 2 meters from the next person, no 'waiting' area, a longer time between classes so you don't run into anyone from the class before, sanitising stations around the room, are just some of the steps.
Any suggestions or comments on what you would like to see us do comment below.
Please keep your eye on the socials and your email over the next few weeks for more information on how we will keep you safe. In the meantime, get excited! Get booking! Link in BIO. #pilatehard
💆🏻♀️pues sí...95% de las veces tengo flojera de hacer ejercicio 😁, lo amo, pero la motivación no siempre está.
✔️Lo que sí es importante es que tengo el hábito y ese sólo lo consigues cuando haces algo que te gusta... por ejemplo, yo jamás podría hacer crossfit, me pongo de malas (así dirán muchos de pilates o del barre... 🤪)
✔️Ésto solo lo vas a saber, probando y sin pensarlo mucho decidirte, es la mejor forma de quitarte la flojera y construir el hábito.
💥Sí, casi nunca tengo ganas de hacer ejercicio PERO encontré lo que es lo mío, el cycling, correr, barre, pilates... de modo que aunque me de flojera, sé que mientras lo hago, lo disfruto, así se vuelve una tarea para mí que aunque me cueste empezar, la verdad si lo veo como una forma de consentirme! #puroysano
Having fun during a workout has become so important to me.
It’s all about mindset. When I was 10+ lbs heavier, I would workout because I “had” to. It was a chore. I received no joy from it and I didn’t feel any different.
This caused me to start and stop countless programs/challenges. Nothing stuck. Until I became a coach and now it’s my job!
Through the amazing programs I found one I became obsessed with (boxing). I flipped my mindset and now workout and have fun with it (yes some days still seem like a chore but after I feel so much better)!
Have you tried our online classes yet?
Don’t let covid stop you reaching your health and wellness goals, join the 1000’s of xtenders nation wide with access to over 50 online classes per week!
DM us now for info 💪
I’m doing something fun and different for my birthday this year.... June is my birthday month and I’m turning 41, so I thought it would be fun to come up with my own hybrid calendar of some of my favorite individual workouts from some of my favorite workout programs. It will be 41 days long and starts June 1st and ends July 11th.
I would love for you to join me in doing this. It will be a mixture of cardio, dance, kickboxing, weight training, step, core and recovery workouts. Everything can be done from your home, a gym, or any other place you want to workout.
If you are interested, please let me know ASAP as I will be getting the calendar out to everyone over the weekend.
Ever since I can remember, in times of chaos or uncertainty, I could always find peace at the barre. It's where I could quiet my mind, shut off the world, ground myself and exhale. It always felt like home. Which is why the personalized wooden @vita_vibe portable barre was the perfect acquisition for me during this quarantine time. I brought "home" into my actual home and got back to my roots. It's where I meditate, stretch, get stronger and find my center. Whether you are a dance mom, yogi, ex-dancer, seasoned athlete, starting a wellness journey or just want to try something new, I highly recommend barre workouts and barre stretching. And don't get me started on calf training! 🥭🥭🔥 There are so many free YouTube videos for all levels, anyone can do it! Hope everyone is staying zen and safe. Namaste friends. 🖤 .
Today I did something I’ve never done before.
I called myself on my $h*t.
In hindsight it’s a positive experience because it’s a sign that I’m growing (the whole point isn’t it?)
Some of you might be like wow seems harsh or give yourself some grace. Believe you me I do... but here is the difference. I’m giving myself grace by not being mad at myself for noticing I’ve gotten off track. I have given myself grace by not punishing myself with exercise and forcing myself to go 10xs harder. I can’t change the past week or so, but I can control how I move forward. And that’s what owning your shit is.
I have a nasty habit of self sabotaging and normally at this point I would have packed up shop on this whole journey and never looked back. That’s what I’m owning. I’m owning that I was heading In that direction. I’ve labeled and pin pointed exactly what I was doing. And you know what?
Now I can choose the actions and mindsets that distance me from those not helpful characteristics/behaviors that have failed me so much in the past.
So cheers to owning my shit and moving forward with my journey!
So blessed for all of my girls showing me that they are doing the damn thing everyday and motivating me to not give up.
Wore @fabletics back to my first barre class 👯♀️ #fableticspartner I know working out & going out looks different for everyone right now, but the Franklin / Nashville area is officially back open 🙌🏻 what about where you live?!
There are changes to class with tons of precautions - 9 people max, 6 ft apart stations, and so many Clorox wipes and sanitizer before and after class! 🙌🏻
Posting details on the outfit on my stories!! It’s my favorite material yet from @fabletics!! So stretchy, tightening and still comfortable somehow 🙌🏻 @liketoknow.it http://liketk.it/2PMvO #myfabletics#fabletics
14 1578 hours ago
I will be out of town all next week! All my barre classes have subs so they’ll still be going on!
1 488 hours ago
Viernes día de standing Pilates (cardio💪🏼 y piernitas a full). Porque queremos comer el finde sin culpas. 🤣.
Te veo por zoom.
escríbeme para obtener el link.
You have just a few more days to sign up for our $59 MONTHLY UNLIMITED LIVESTREAM SPECIAL! 🔥👏🏼 tell your friends and family to start their workout routine today ! We will continue the live-streaming classes even when we reopen so don’t wait, sign up now! 😉 Click the link in our bio and use the code, “SHAKE” to redeem this offer! .
Has your "quarantine" life changed?
Mine has! 🙋♀️
I have been back in the office for a week now. I gotta say... I did not think I had adjusted to staying home. Turns out I had...
Readjusting is a challenge. I have not had a very successful week with my fitness.
Is anyone else struggling too?
𝐏𝐋𝐄𝐀𝐒𝐄 𝐓𝐄𝐋𝐋 𝐌𝐄 𝐈 𝐀𝐌 𝐍𝐎𝐓 𝐀𝐋𝐎𝐍𝐄??
I pressed play on my workout tonight, and honestly, I really did not want to.
5 minutes in, I was starting to enjoy myself.
30 minutes, and my workout is done, and I feel so proud and happy!!
How are you doing with your daily routines?
💕WE LIVE TO EVOVLE 💕
We are taking our classes outside and we can’t wait to SEE you there! .
Unfortunately, we are still unable to open our studio doors 😞 but we are continuing to think of every way possible to give our AMAZING client’s classes 😀 Starting next week we will have daily outdoor classes 🙌🏽(weather permitting). .
Ways to take classes with us…
⭐️Live! National Classes booked through the app or website for all members and credit holders
⭐️Facebook live classes for members
⭐️On-Demand for members and On-Demand membership holders
⭐️Outdoor Classes for members and credit holders booked through the app or website
Please make sure to have your email communications turned on and continue following social media for details on the location and when the schedule will be live to book for next weeks outdoor classes. These classes must be booked and reserved. Stay turned for more information!
Raise your hand 🙋🏻♀️ if you are ready to be 10ft apart with your fav barre bestie!
I fell in love with barre/pilates-style workouts three years ago when my stomach aches and digestive issues were at their worst.
I couldn’t do my favorite HIIT and sprint workouts since the impact would cause so much pain.
⠀ @kelseyora recommended @classpass and it opened my eyes to a whole new world. Barre classes helped develop my mind-body connection for more effective workouts🧠💪🏼
I started teaching last January and I am forever grateful to continue sharing what I love:
Life is different these days. One thing that grounds me when I’m feeling lost, is movement. Staying fit in a way that doesn’t feel like a duty or a punishment. Some days I want to lift heavy weights, push hard and self motivate, and other days I need someone to take the reigns and lead me in a more mindful, musical and finessed way. I have been loving being able to tune in with @theballetphysique ,either on Instagram or on the streaming studio, and be a student for once. Anyone relate? Especially those that have danced or those who teach for a living?
What have been some of your favorite ways to work out at home this quarantine?
Photo by Mark Stevens Photography
6 11817 hours ago
Wanna know what gets me excited?
Wanna know what my livestream class is today?
30min Cardio Intensive
There will be mountain climbers.
There will be push ups.
There will be squats.
AND YES THERE WILL BE BURPEES.
Come prepared & ready to sweat 😍
DM me if you’re not already part of the Facebook group. $25 to join for a week. Let me know if you’ll be joining either live or for the replay!
IG LIVE FAMILY SWEAT SESH IS BAAACK THIS SAT 5/30 10am PST!
If you wanna fly you got to give up the sh%* that weighs you down🦋
Let’s shake it off, sweat it out & stretch to new heights as a global family. Invite your workout bestie in the comments below. Let’s keep getting stronger together! I can’t wait to see you then💜
Just a girl and her 🐶 | Happy MDW 🇺🇸from the happy place 📷 @merhanson
39 19425 May, 2020
BARRE WITH LOVE!
Endlich können wir wieder gemeinsam "an der Stange" trainieren. Online ist toll und war eine super Alternative, als wir alle nicht ins Studio durften - aber im Studio ist es doch was anderes! .
Unsere Barre Stunden im Studio, sind gemäß Verordnung, nicht mehr "so sehr" ein Cardio Training wie vor Corona! Wir legen jetzt etwas mehr Fokus auf die Kräftigung und den Muskekaufbau! See U at the Barre!
➡️ still working out with distance! .
3 11127 May, 2020
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