Tatiana Pilates

😊😊😊START YOUR WEEK OFF STRONG💪💪💪
Join us for

POWER PILATES on Monday 6.40 pm 💪
Sihlsports, Langnau am Albis.

BOOK NOW! Space is limited!
PM for further info.

🍀Finally working out outside again!😍🌿🌷

CORE training on Wednesday 7pm
Sportanlage Tûfi, Adliswil

BOOK now! Space is limited!

PM for further info.

IMPROVE YOUR CORE STRENGTH AND PREPARE YOUR BODY FOR SUMMER👙😊❤️👏

POWER Pilates on Mon 6.40 pm 💪
CORE Training on Wed 8.10 pm 💙

Sihlsports, Langnau am Albis.
BOOK NOW! Space is limited!

PM for further info.

Mile dievcata,
Tesim sa na Vas na nas spolocny prvy poprazdninovy Power PILATES!❤️
Uz zajtra v beznom case o 20,10 v Sihlsports, Langnau am Albis.👍
Skala mojich fitness pomocok sa zas rozsirila, dufam, ze potesia a pomozu k este dokonalejsej postavicke!👙

Ahojte, dievcata! Tesim sa na Vas na dalsi trening POWER PILATES!🏋️
Pon 18:40-19:40, Str 20:10-21:10
Sihlsports, Langnau am Albis
V stredu zaciname nasu 100-dnovu vyzvu s heslom: MOJ FIT darcek pod stromcek🌲🙂👍
Dalsie info na hodine...❤️

Enjoying coffee time🙂☕️🍪

Have a lovely weekend!!!☀️❤️☀️

New year! New schedules! New programmes!😊❤️👏

POWER Pilates on Mon 6.30 pm 💪(NEW)
MAT Pilates on Wed 8.10 pm 💙

Sihlsports, Langnau am Albis.
BOOK NOW! Space is limited!

PM for further info.

Novy skolsky rok, nove ciele...
Prva podovolenkova slovensko-ceska hodina pilatesu uz tuto stredu 👯😊❤️
Teraz v novom sate👚 - intenzivnejsie a este pestrejsie hodiny & 🍒na zaver (v podobe vyzivovej rady)
🔹 Kde? Sihlsports Langnau am Albis
🔹 Kedy? Kazdu stredu o 20,10-21,10
Tesim sa na Vas!😊

Would you like to be a part of Sports Summer at Zurich lake? Join us for lunch time and evening Pilates classes!🌞🌞🌞
⏰ When:
Mon & Wed at 12:30 pm
Tue & Thu at 19:30 pm
🎬 Where:
in front of Enge Badi entrance, Zürich
📅 PM or text me for details and signing-up
📞076 2615533

Zase raz skvely workout za nami👏, a to uz druhy v poradi! S takou perfektnou skupinkou sa ani inak nedalo😊 Na tvarach sa zraci spokojnost, zeby z endorfinov? Najblizsie dve stredy si to zopakujeme👍

Ladies, thank you for comming today. Despite the challenging workout you were perfect! I am looking forward to our next session included in this summer bootcamp .ch

Such an inspiring place for completing the Pre- and postnatal Pilates course. The Certificate is already hanging on the wall. 😊 Further step is to find an inspiring place for the workout...

Myslite si, ze pilates je nudne cvicenie, pri ktorom ste 'prikovani" ku podlozke a neprirodzene pri nom dychate? Pridite na trening a ja vas presvedcim o opaku.😊👍
Pre tych, ku ktorym tato posta este nezabludila, preistotu uvadzam zakladne info:
✔️ parkovanie je zdarma pri hale
✔️ hodina je 20 chf
✔️ voda na pitie a podlozky su k dispozicii..a uz len staci prist😊

Ahojte dievcata,
Dakujem, ze ste prisli na nas prvy trening- perfektne ste to zvladli napriek teplu a aj mojim nie najnizsim narokom😊👍
Zabudla som urobit spolocnu foto📷, ako to je teraz moderne, tak kto chce byt na nej, opravny termin (pre mna) je tuto stredu! Tesim sa❤️

Join us for lunch time and evening Pilates classes outside!🌞🌞🌞
⏰ When:
Mon & Wed at 12:30 pm
Tue & Thu at 19:30 pm
🎬 Where:
in front of Enge Badi entrance, Zürich
📅 PM or text me for details and signing-up
📞076 2615533

😀

Hi everyone...super excited for the upcoming PILATES FOR EVERYBODY workout! 💪
🎬 in front of Enge Badi entrance, Zürich
🅿️ good parking options nearby
📅 ⏰ on Mon & Wed at 12,30pm
on Tue & Thu at 7,30pm
🌞🌂 rain or shine: Just do it!
💶 20 chf
PM or text me for details and signing-up
📞076 2615533

Kedy inokedy, ak nie teraz? Teším sa na vás na našej prvej spoločnej hodine budúcu stredu večer. A následne aj ďalšie stredy v rovnakom čase. Bikini body má každá z nás na dosah😊👍👙

Qoute of the day...

PELVIC CURL👍💪👚
The basic stone of Pilates
This exercise strenghtens your abs and hamstrings
👉 lie on your back with knees pointed to the ceiling and feet flat on the floor
👉 arms are by your side with palms facing down
👉 maintain neutral pelvic position and relax your neck, shoulders and lower back muscles
👉 breathe in and while breathing out draw your belly button towards the spine
👉 curl your pelvis and roll vertebra by vertebra off the mat
👉 form a diagonal line running from your shoulders to knees
👉 on the top breathe in
👉 while breathing out roll your spine down segmentally
[10 repetitions]
💪 Always return to neutral pelvic position

HAMSTRING PULL I💪👙🙂
This exercise strengthens abdominal muscles and stretches the hamstrings
👉lie on your back with one leg extended to the ceiling and other one stretched on the mat
👉lift your head and chest with long neck and draw in your lower tummy
👉place your hands on the calf of your upper leg and while breathing out pull this leg towards the chest and perform 2 pulses
👉switch your legs while breathing in and keep your upper body lifted throughout the exercise
[10 repetitions]
💪 Engage your abdominals throughout the exercise

CHEST LIFT WITH LIFTED LEGS 💪👌👙😊
This position strengthens abdominal muscles and stabilizes your pelvis.
👉 keep head in one line with your spine, see your elbows in periphery and keep them open throughout the exercise
👉 breath out while lifting your upper body with long neck
👉 breath in at the top
👉 while breathing out lower the upper body back to the starting position
[10 repetitions]
💪 While breathing out draw lower tummy in and so strenghten your core and avoid back pain!👍

LEG PULL BACK
This position strengthens hip and shoulder muscles and stabilizes your core.
Key Points: keep head, back bone and legs aligned, activate back extensors and slowly raise extended leg toward the ceiling with pointed toes and then lower [5 repetitions, change legs]

IMPROVE YOUR ATHLETIC PERFORMANCE & REDUCE SPORT INJURIES
🚲⚽🎿 ;)
Unlike other intensive strength training programs that focus on muscle mass, Pilates involves muscle toning to improve spinal alignment and balance.
>>> www.tatianapilates.com