Wie atme ich richtig beim Pilates? 🌬️Pilates Basics | Mit Übungen zum Ausprobieren

Key wellness & self-care strategies (Pilates breathing basics)

• Use lateral/ribcage breathing to keep the abdomen engaged throughout the movement for better stability.
• Maintain connection from diaphragm to pelvic floor via the lower ribcage (supports core control).
• Inhale through the nose to expand the ribcage.
• Exhale gently through the mouth (avoid loud/forceful breathing).
• Keep the jaw relaxed to prevent the diaphragm from losing proper mechanics.
• Stay tall, with shoulders down and chest down during breathing and exercises to support ribcage mechanics.
• Breathe to the sides of the ribcage:
  • Inhale → fingertips spread apart (ribcage expands)
  • Exhale → fingertips return toward each other (ribcage narrows)

Self-practice exercises demonstrated (with main cues)

Seated ribcage breathing drill

• Sit comfortably; press shoulders down.
• Place hands on the lower ribcage (fingertips point toward each other).
• Lightly pull in the lower abdomen and keep tension.
• Inhale into the sides of the ribcage (fingertips separate).
• Exhale gently (fingertips come back together).
• Cue: chest rises/falls naturally—don’t force breathing.

Controlled ribcage opening with torso rotation

• Inhale to open/expand the ribcage and rotate along the spine.
• Maintain abdominal tension.
• Exhale to return while staying tall and stable.
• Repeat for both sides.

Supine breathing with arm/leg integration

• Lie on your back; focus on lower abdomen and ribcage side-breathing.
• Cue: ribs move as air flows in/out; fingertips/ribcage expand on inhale.

Dynamic core stability move (arm/leg switches)

• Press right arm back + left leg back while contracting ribcage/core.
• Switch sides.
• Exhale as you stretch lengthwise and maintain stability.

Productivity / mindset takeaway

• Practice consistently: the better your breathing mechanics, the better the Pilates exercises will work later (improved performance through improved technique).

Presenters / sources

• Lena — “Lena from Lena’s Art Lab”