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pilamo exercises

Crunches

  • Leg hip angle at 120°
  • Knee angle 100°
  • Lift and hold upper body slightly
  • Point chin to the ceiling
  • Elbows out to the sides

Target

  • Flat abdominal muscles and obliques

pilamo effect

  • Mobilisation of the thoracic spine
  • Depth effect

Leg-Switch Crunches

  • Leg-hip-knee angle 90°
  • Arms out to the side
  • Stretch legs alternately
  • Avoid a hollow back

Target

  • flat abdominal muscles and obliques

pilamo effect

  • mobilisation of the coccyx region
  • depth effect

 

Half Reverse Crunches

  • Starting position like crunches
  • Legs flexed until the bottom starts to raise from the pilamo
  • Hold for a short while

Target

  • Lower abdominal muscles

pilamo effect

  • Mobilisation of coccyx
  • Depth effect

 

Shoulder Mobilisation

  • Starting position like crunches
  • arm stretched up
  • move arms backwards or sideways to the ground individually or at the same time

Target

  • shoulder muscles

pilamo effect

  • mobilisation of the thoracic spine
  • shoulder massage

 

Fascia Training Hip Rolls

  • The side of the thigh slips and rolls over the pilamo
  • slight pressure pain is allowed

Target

  • loosen fascia bonds

pilamo effect

  • good amount of pressure

Hip Raises

  • Slow lifting of the hip to hip extension and a knee angle of 90°

Target

  • Buttocks and back muscles

pilamo effect

  • Depth effect and back muscle massage

 

Swimmers

  • Raise tummy, legs and upper body
  • Raise outstretched arms
  • forehead points to the ground

Target

  • back muscles

pilamo effect

  • depth effect

 

Foot Reflexology

  • Walk slowly on the pilamo

Target

  • foot mobilisation

pilamo effect

  • balance training

 

Squats

  • Squats against the wall

Target

  • Leg workout

pilamo effect

  • Back massage and mobilisation