Common movements in Pilates

1. Leg Circles

　　Lying flat on the mat with your arms on the side of your body. First raise one leg upwards, straighten or bend the other one on the ground, tighten the abdomen, and close the waist to the ground. When inhaling, use the upward raised legs to draw circles, and the direction can be reversed. When exhaling, return to the starting point and stop the movement. Do this 4 to 6 times in one direction, then change the direction and do it 4 to 6 times.

　　Tip: During the process, the legs should not be too large, and keep the hips and hips still.

　　Effect: This set of movements exercises the leg muscles, which can keep the legs beautiful curves, and at the same time, the breathing can reasonably adjust the internal organs to make the movements more flexible and coordinated.

　　2. Single Leg Stretch )

　　Release the upper body, shoulders off the ground, left leg straighten, right leg bend. Hold the ankles on the outer side of the right leg, hold the knees on the inner side, breathe once. Change the legs and repeat the movements. In this way, exchange the left and right sides 8 to 10 times.

　　Tip: Do not relax the upper body during the whole process, and the upper back should be off the ground.

　　Effect: This set of movements makes the body more coordinated, and at the same time exercises the toughness of the upper part of the body and the flexibility of the abdominal muscles, spine and bones.

　　3. Double Leg Stretch)

　　Release the upper body, hold the knees to the chest, tighten the body. Then hold the knees with both hands, inhale, and stretch the body. While breathing, retract the body to a tight state. Repeat 6 to 10 times.

　　Tip: The upper body remains unchanged during the movement, and the shoulders should leave the ground. When opening the body, the arms are from the front to the upper. When retracting, they are retracted from the side to hug the knees.

　　Effect: This is a set of stretching movements, similar to swimming movements, which can extend the body and body joints and completely relax.

4. Side movements (Side Kick)

　　Lying sideways, letting your head, shoulders and hips in a straight line. Retract your legs slightly forward, push your left leg toes to the ground, lift your heels, lift your right leg up to the same height as your hips, inhale and stretch your right leg back, clamp your hips, kick forward twice when exhale. Change your legs and repeat. Do 6 to 8 times on both sides.

　　Tip: During the movement, the shoulders should be relaxed, and the upper body should not be relaxed.

　　Effect: It can strengthen the upper limb muscles, including the chest muscles, upper back muscles and transverse abdominal muscles, and at the same time improve the flexibility of the muscles.

　　5. Whole body movements (Hold Up)

　　The positions of hands and feet are fixed, with both legs bent, the left leg is in front and the right leg is behind. When inhaling, support the body with one arm. At this time, the whole body is straightened into a line and slowly falls down when exhaling. Practice the legs changing. Do 4 to 5 times each.

　　Tip: The movement is slow and the control is strong. If you have difficulties when completing, you can support the elbow joints on the ground.

　　Function: This is about body balance exercise, which can make the body stronger. At the same time, exercise the flexibility of each joint of the legs.