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Pilatesübung: der Weihnachtsstern | #PilatesMitAnna
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Pilatesübung: der Weihnachtsstern

Autorin: Anna-Maria Breil (Sport- und Trainingswissenschaftlerin B.A. & zertifizierte Pilatestrainerin)

Aktualisiert am Jun 25, 2026

Abonniere dir meinen "Sonntags-Care-Impulse"

Jeden Sonntag in deinem Postfach – wöchentliche Impulse, fundiertes Pilateswissen und ehrliche Einblicke aus über 30 Jahren Trainer-Erfahrung. Mit Herz und Verstand. Für alle, die sanft, gesund und nachhaltig in Bewegung sein wollen.

weihnachtliche PILATES - Übung

der Pilates Stern

Wirkung der Übung:

Mit dieser Übung kannst Du Spaß haben. Aber sie entlastet auch Deine Wirbelsäule und lässt Deine Bandscheiben atmen. Dein seitlicher Rumpf und die seitlichen Bauchmuskeln werden kräftigt , so dass Dein gesamter Rücken mehr Stabilität gewinnt.

Vorbereitung:

Diese Übung findet auf dem Boden statt. Suche Dir einen Platz für Deine Matte. Lege Dich auf die Seite und strecke Dich lang aus. Die Beine liegen lang aufeinander. Die Arme sind ausgestreckt.

Orientiere Dich an der Kante Deiner Matte, um zu prüfen ob Du wirklich gerade liegst.

Spanne den Po an, ziehe die Schultern nach unten (weg von den Ohren) und dann los.

Atme zuerst in die Rippenbögen ein. Mit der Ausatmung hebst Du beide Beine und beide Arme gleichzeitig an. Das obere Bein und den oberen Arm ein wenig mehr als den unteren.

Lege den Körper mit dem nächsten Einatmen wieder ab und starte von vorn.

Wiederhole die Stern-Übung 5 Mal auf jeder Seite.

Atme während der ganzen Übung ruhig und gleichmäßig in die Rippenbögen ein und aus.

Hier kannst Du Dir die Übung auch mit bewegten Bildern ansehen.

Hab viel Freude mit dieser Übung

Deine Anna

Anna-Maria Breil / die Pilates-Anna

Sport- und Trainingswissenschaftlerin (B.A.) / Inhaberin Pilatesstudio

Leidenschaft, Motivation und unglaubliche Freude an Bewegung zeichnen mich aus. In diesem einzigartigen Pilates-Onlineratgeber bekommst du von mir alles rundum Pilates und einen rückengesunden Körper - leicht verständlich und nützlich verpackt. Ich wünsche mir für dich, ein aktives Leben voller Energie und Gesundheit. Pilates kann dir dabei helfen. Mehr über mich ...