PILATES & YOGA

DESIGNED FOR BUSY LIVES

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TAMARA MOVES

Tamara Moves ist ein Online-Studio für Pilates & Yoga – speziell entwickelt für vielbeschäftigte Berufstätige, die lange Stunden am Schreibtisch verbringen und sich stärker, beweglicher und energiegeladener fühlen möchten – ganz ohne großen Zeitaufwand. Meine Sessions verbinden Pilates und Yoga in einem fließenden Ablauf und zielen auf die Muskelgruppen ab, die dein Körper nach einem langen Tag Sitzen besonders braucht. Das Angebot umfasst Live-Onlinekurse, kurze Workouts auf YouTube sowie themenspezifische Video-Pakete – alles so gestaltet, dass es sich mühelos in einen vollen Alltag integrieren lässt.

Designed für SchreibtischheldInnen

Meine Klassen sind für alle gemacht, die den Großteil des Tages sitzen.
Lange Stunden am Schreibtisch führen oft zu verkürzten Hüften, schwacher Gesäßmuskulatur, nach vorne gezogenen Schultern und einer steifen Wirbelsäule.

In jeder Session arbeiten wir daran, Spannungen zu lösen, bestimmte Körperbereiche zu öffnen und vernachlässigte Muskeln zu aktivieren – um deinen Körper wieder ins Gleichgewicht zu bringen. So fördern wir eine gesunde Haltung, mehr Beweglichkeit und eine stärkere Verbindung zwischen Körper und Geist.

Fokus auf Regeneration

Meine Klassen sind darauf ausgerichtet, zu regenerieren und neue Kraft zu schenken. Zwar bauen sie gezielt Kraft auf und fordern dich körperlich, doch der Fokus liegt auf der Beruhigung des Nervensystems durch achtsame Bewegung.

Kein High-Intensity, keine Überforderung – nur ein sanfter Flow, der Atmung und Achtsamkeit miteinander verbindet. So kannst du loslassen, zur Ruhe kommen und dich vor oder nach einem langen Tag wieder geerdet fühlen.

Kraft & Flexibilität in einem Flow

Jede Live-Session kombiniert die kräftigenden Elemente von Pilates mit den dehnenden, lösenden Aspekten des Yoga – für eine ganzheitliche, effektive Praxis in einem einzigen Flow. Auf YouTube und in meinen Video-Paketen findest du außerdem Klassen, die sich entweder nur auf Yoga oder nur auf Pilates konzentrieren – so kannst du genau das wählen, wonach dein Körper sich gerade sehnt. Mein Ziel? Dass du dich stärker, beweglicher und lebendiger in deinem Körper fühlst.

WARUM

FÜR BUSY LIVES

Über mich

Hi, ich bin Tamara – zertifizierte Pilates (500h BASI) & Yoga (200h) Lehrerin und hauptberuflich im Banking tätig.

Ich bin weder die flexibelste noch die stärkste Person – und wie viele von uns verbringe ich nach wie vor viele Stunden im Sitzen. Trotzdem habe ich gelernt, wie sehr kleine, regelmäßige Bewegungen einen riesigen Unterschied machen – nicht nur für den Körper, sondern für das gesamte Wohlbefinden.

Genau deshalb habe ich mein Online-Studio gegründet: Um vielbeschäftigten Menschen zu helfen, sich wieder wohler und lebendiger in ihrem Körper zu fühlen.

Wenn ich nicht gerade im Büro oder auf der Matte bin, findest du mich draußen – beim Reiten, Wandern, Kitesurfen, Reisen oder einfach in der Sonne. Bewegung energized mich – und ich würde mich freuen, auch mehr Bewegung in dein Leben zu bringen!

Move with me

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Sunday Online Flow
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Eine Kombination aus kräftigenden Pilates-Elementen und Yoga Stretches
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Julia

„Man fühlt sich bei Tamara sehr gut aufgehoben. Es bleibt keine Fehlhaltung unbemerkt und es herrscht in jeder Stunde eine tolle Dynamik, sodass ich noch jede Session mit einem zufriendenen Lächeln verlassen habe.“

Ready for tonight’s class? I already packed - take a glimpse on what’s in my bag 🎒

#Pilates #PilatesForDeskWorkers #DeskJobWorkout #WorkLifeBalance #ReformerPilates #OnlinePilates #PilatesInspiration

Happens sometimes after teaching a class - cold weather coming in handy ❄️😇

Who else is rocking double-duty outfits?

✨ My mission? ✨

I’m not the most flexible or the strongest, and like many of us, I still spend long hours sitting. But I’ve discovered that small, consistent movements can create big changes – improving not just physical health but overall well-being 💆🏻‍♀️

For a long time, I never really thought about a system when it comes to movement. Mostly I did abs & booty workouts or visited some yoga classes. But I never thought about if I train my abs I shoud train my back to keep a balance. I was just glad I have been sporty since a young age. Now that I’ve figured it out what works for me, I want to share it with you.

That’s why I started this project: to help busy professionals feel stronger, more flexible, even with a packed schedule 🤓

Ready to move your body with me?

#Pilates #Yoga #PilatesForDeskWorkers #YogaForDeskWorkers #DeskJobWorkout #WorkLifeBalance #OnlinePilates #OnlineYoga #PilatesInspiration #YogaInspiration

Hi, I’m Tamara!

I’m a certified Pilates teacher (500h BASI) and Yoga instructor (200h), as well as a full-time banking professional.

When I’m not in the office or on the mat, you’ll find me outdoors. From hiking and via ferrata to simply soaking up the sun, I’m all about embracing life in nature 🏔️ I’m also into any kind of sports like skiing, snowboarding, kitesurfing & horseback riding. Also I love exploring new countries, experiencing different cultures, and discovering hidden gems around the world 🌍

And one of my guilty pleasures is food, I love food - any kind of food. Oh, and if you wanna know about my go-to pick-me-up drink during busy days - espresso freddo it is (yes, even in winter - but you can also convince me with an almond milk cappucino) ☕

Now that you know a little more about me, I’d love to hear from YOU! What’s one fun fact people don’t know about you? Drop it in the comments below!

📷 @mariaa_sko

After immersing myself into yoga for the whole last month I’m back in Vienna and back in the Pilates game. Tomorrow you can workout with me for the first time in 2025 - covering two intermediate Reformer classes @maite.reformation at 16:30h and 17:45h.

Classes are fully booked - simply join the waitlist in case any spots will open up 🏋️‍♀️

Can’t wait to see you tomorrow 🙌

Today its time to say goodbye - my last day in Bali 🥺 Goodbye to so many beautiful people I met during my time here (this is probably the hardest part about it), goodbye to amazing teachers, to a month full of pure joy with the best company one can wish for, to daily coffees in the midst of rice fields, to many girls therapy sessions, to yummy coconuts, to a ton of laughs, goodbye to beautiful sundowners, to a beautiful island, to daily rain showers, goodbye to warm weather 🏝️☀️ Bali, it was a pleasure 🥰

New year, new beginnings, new challenges… starting 2025 teaching my first class of the year in the beautiful Balinese rice fields and it hasn’t even been a Pilates but a yoga class for my practical exam of my 200h YTT.

Still a few days to go, wish me luck for the theoretical exam, going over to study mode right now 🙇‍♀️

Just a little yoga flow that I’ve created out of some asanas I’ve learned so far in the first week of my YTT @yogaunionbali and an affirmation I want to remind you of: never forget that you are capable of everything you set yourself as a goal 🫶

Ever wondered what a Yoga Teacher Training looks like? Here’s a glimpse into my day at my Yoga Teacher Training at @yogaunionbali. Training body, mind and soul 🧘‍♀️ Want to know more? Feel free to drop your questions below 👇

Canggu recap 🥥🌴☀️ only relaxing moments captured here - but there’s more to the story. Curious? Stay tuned for a bit!

Living two lifes in one day - this is how my current days look like - but I kind of like it 🤍

So here’s a typical Wednesday - Reformer classes after the corporate life.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Sometimes all we need is to move our spine 🙆🏻‍♀️ and you can do so in my classes tomorrow evening @maite.reformation

Also… tomorrow there’s the last Pilates class of the year with me 😢 I’m a little sad, but hey, by Thursday I’ll already sit on a plane - can you guess where I’m heading to? 🌍 Here’s a little hint: 🧘‍♀️ Drop your guesses in the comments!

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Who needs crunches when you’ve got a reformer and a ball? 🏐🔥

Wanna try it? Join me tomorrow evening again @maite.reformation!

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe and of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Moving your body isn’t always about pushing to the limit or feeling the burn. It’s also about tuning in and giving your body what it needs – whether that’s a deep stretch, gentle movement, or simply stillness. Let go of the pressure to make every session intense - just embrace the kind of movement that feels intuitive to you on a given day. Trust your body 🤍

#pilates #pilatesvienna #pilatesera #pilatesinstructor

This is your reminder to stretch! 🧘‍♀️

And a little heads up: No Reformer classes with me tomorrow @maite.reformation but I’ll see you next Wednesday again! Mark your calendars and let’s flow together!

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

The next in our Pilates flows is a roll-up series - because core strength is always on trend 💥

It all breaks down to 4 moves:
1️⃣ Roll-up
2️⃣ Roll-up with leg lift
3️⃣ Roll-up with leg lift & upper body rotation
4️⃣ Balanced seat & lift and lower arms

You’ve got this! What flow do you wanna see next?

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Simple but effective: lower body meets core control ⚡️ Give it a go this Wednesday evening @maite.reformation!

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe and of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Lift, squeeze, repeat! You asked - we deliver 🙋🏻‍♀️ this time it’s a leg lift series paired with some core power and a touch of yoga 🧘🏻‍♀️

This whole flow will strengthen not only your glutes & hamstrings but also your shoulders and abs.

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Not your usual Reformer setup! Warming up the hamstrings and core with a twist - who’s in this week @maite.reformation?

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe and of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Wer kennt‘s nicht: den ganzen Tag im Office gewesen und keine Motivation mehr für ein Workout, denn eigentlich ruft die Couch oder noch genügend andere To Do‘s 🙈 Stay strong und just do it! You will thank yourself later 💪

Komm in eine unserer Online oder in-Studio Pilatesklassen @corapilatesclub. Jeden Sonntag gibt es eine live online Klasse mit mir um 19:00h (auf Deutsch), Montag eine in-Studio Klasse um 19:00h in Wien (Deutsch oder Englisch, je nach Teilnehmer). Beides jederzeit buchbar über das Eversports Profil „CORA Pilates Club“.

Mehr als nur ein Core Training - diese Übungsreihe fordert Core UND Schulterstabilität. Probier’s einfach 🤸🏻‍♀️

Achte bei der Übungsreihe darauf, dass dein Oberkörper die ganze Zeit aus deinem Schultergürtel raus nach oben hin gedrückt bleibt und, dass du deine unteren Bauchmuskeln aktivierst indem du sie nach innen ziehst.

Für mehr Übungen komm gerne in eine unserer Online oder in-Studio Pilatesklassen @corapilatesclub. Jeden Sonntag gibt es eine live online Klasse mit mir um 19:00h (auf Deutsch), MO eine in-Studio Klasse um 19:00h in Wien (Deutsch oder Englisch, je nach Teilnehmer). Beides jederzeit buchbar über unser Eversports Profil „CORA Pilates Club“.

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Feet in straps 🔥 Adding a twist to traditional reformer ab work - who’s ready to try it this week @maite.reformation ?

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe and of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

Egypt probably has been the most relaxing vacation since quite some time… and I never really considered going there - wouldn’t it be to progress my kitesurfing skills 🏄🏻‍♀️ 🪁

I guess it’s a good sign to loose track of what day it is, what time it is, let go of all other plans you had (yes, I also wanted to get some work done, visit Luxor, horseback riding through the desert etc but simply scrapped all other plans) 😅 wouldn’t mind another few weeks like this 🧘🏻‍♀️

Arms & quads edition - building strength, one rep at a time 🏋️‍♀️

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Straps are on, abs are burning, strength is in the building - this legs in straps series that we’ll be doing this week @maite.reformation is no joke!

Love it or hate it - but this burn is real (I’m sorry) 🔥
(Video is sped up)

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesvienna #pilatesera #pilatesinstructor

When balance meets burn 🔥 Pilates with a small ball + ankle weights = next level core control ⚖️

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Don’t hesitate to start again. Success is built on countless restarts 🎬

Pilates basics for every body! You can start off your practice with those 4 exercises that help you to strengthen your core. Just do them in a slow and controlled manner - video is sped up 2.5x

For detailed explanations what to take care of while doing them - check out our CORA Explained series and learn more💡

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Shades of September 🍁

1. Me - never not on a run… 🏃🏻‍♀️
2-4. … außer ich spiele zur Abwechslung mal Hundesitter
5-6. Die letzten Augarten Sessions - no matter the weather - thanks to our CORA Community 🫶
7. Something is cooking - stay tuned!

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

What we’ll be integrating in this week’s classes @maite.reformation: I call it reformer burpees 🏋️‍♀️

Your body’s favorite full-body exercise… or maybe not 🤷🏻‍♀️

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #pilatesburpees #pilatesvienna #pilatesera #pilatesinstructor

Before diving into the shoulder bridge, prepare your body with these essential exercises. Focus on stability, strength, and mindful movement. Your spine will thank you! 🙏

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Am Ende des Tages sind es die kleinen Dinge 🫶

This week’s classes @maite.reformation are all about control & balance, strength, and serious glute work 🍑

Let’s work on it together 🔥

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #glutesonfire #pilatesvienna #pilatesera #pilatesinstructor

Expect core power, lengthening, and a full-body burn! This workout is dynamic, challenging, and built for intermediate fitness levels.

Develop into your strongest self! Are you in? 💪

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Consistency is key 🔑

Jeder kennt es: wir fangen wieder mit Sport an, starten motiviert in die Sache rein aber nach den ersten motivierten Monaten kommt etwas dazwischen - zu viel zu tun im Job, kurz mal krank geworden etc - und schon ist man aus seiner Sportroutine raus.

Oft überschätzt man was man in kurzer Zeit erreichen kann aber unterschätzt was eine tägliche, dafür kurze Sportroutine bewirken kann. Daher: setz dir langfristige Ziele und arbeite jeden Tag einen kleinen Schritt weiter in Richtung Ziellinie.

👉 Motivation gets you started, but consistency gets you to the finish line.

#pilatesvienna #pilatesera #pilatesinstructor

Let’s build that core stability! 🔑 We’re adding the box to the Reformer for a serious abs workout in this week’s classes @maite.reformation

Let’s strengthen from the inside out 💥

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

#reformerpilates #longbox #pilatesvienna #pilatesera #pilatesinstructor

It was exactly two years ago we headed to South Africa and Botswana.

There’s simply no video footage on my camera roll and I never shared any pictures back then but this horseback safari remains one of my most incredible experiences - so here is a tiny little bit of it 🦁🐘🦒

Who knew lying around could tone your core and thighs? Effortless sculpting for abs, obliques, inner & outer thighs—all while you „chill“ on the mat 🧘‍♀️💥

Which area are you focusing on today - abs or thighs? Let us know! 👇

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Let go of the pressure to have it all together. The truth is, no one really does 💁🏻‍♀️

Tone those arms and challenge your coordination in this week’s Reformer classes @maite.reformation 💪

Think you can nail these moves? Tag a friend to try it with you! 👯‍♀️

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

Inspo credits go to @lisamarielay_ & @mia.jg - saw this flow, loved it, had to copy it 🙈

#reformerpilates #coordination #tonedarms #pilatesvienna #pilatesera #pilatesinstructor

Just busy weekend things 🎬✨ Behind the scenes of our content creation day!

Your glutes called, they’re ready for a workout! 🍑 Join me for a full Pilates session, from warm-up to cool down, to strengthen and shape those glutes.

#pilatesvienna #pilatesera #pilatesinstructor #corapilatesclub

Active stretching is the bridge between flexibility and strength. Active stretching isn’t just about the stretch - it’s about building power and control. By activating muscles during the stretch, you train your body to move with control, reducing injury risk and improving performance. It’s your key for functional movement 🏋️‍♀️🧘‍♂️

How do you keep your body flexible? Share your favorite stretches in the comments below! 💬

#mobility #strength #stretching #pilatesvienna #pilatesera #pilatesinstructor

This week in my reformer classes @maite.reformation we turn up the heat 🔥 From glutes to core, we will feel the fire in every move 💪

My classes are a mix of classic Pilates with modern fitness movements. We always work our full body from head to toe - including foot work, abs, spinal mobility, arms, legs and the back. And of course we’ll be moving through each exercise much slower than displayed in this video, with control, focusing on form, and as always, offering different variations to suit every level.

Ready to feel the burn with me? Tag a friend who needs this workout! 👯‍♀️

#reformerpilates #corestrenght #gluteburn #pilatesvienna #pilatesera #pilatesinstructor

Change happens when you stay committed. Keep showing up for yourself, and your body will thank you 🤝

#pilatesvienna #pilatesera #pilatesinstructor #trusttheprocess

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@tamara.moves auf Instagram

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