Pilates six sets of action aerobic shaping

While Pilates emphasizes consciously contracting the muscles in the axis of the body, it also pays attention to posture and breathing. So, let's start with the basic breathing method.

　　●Pilates' breathing method

　　Lying face up on the mat, relaxing the whole body. Put your consciousness on the body, injecting strength slightly from the top of the head to the tip of your fingers. Try to fit the back close to the ground. Keep the body in a right and left, concentrate and slowly inhale from the nose, and then exhale from the mouth. Changing the breathing side to move the body is the basics of all movements. You may not do it well at the beginning, as long as Don't give up, and it's OK to stick with it. While doing Pilates exercises, you can feel the closeness of the body and nature.

　　Waist: The height and position of the left and right waist bones should be symmetrical and parallel to the mat. Leave a space between the waist and the mat, which is probably just the space where one hand can be stuffed into. The pelvis should be maintained lying flat.

　　Shoulder: Relax the strength of the shoulders, and both shoulders should be tightly close to the mat.

　　Foot: Stand up your knees, spread your legs, and be as wide as your shoulders. The soles of your feet are close to the mat. Keep balance between your knees, be careful not to open it outward. 　　　　Back: Maintain the S-curve of the dorsal bone, be careful not to over-thrust the chest.

　　　　Points

　　1. The left and right sides of the body should maintain a symmetrical balance.

　　2. While feeling the diaphragm vibrating up and down, breathing.

　　3. When inhaling, the ribs should be fully expanded outward; when exhaling, the ribs sink, the navel tightens back to find the spine and the base of the pelvic floor upward.

　　The movement of Pilates looks similar to ordinary exercises at first glance, but Pilates is thinking about the correct posture. Practice with breathing method to achieve the effect of exercising the axis of the body and adjusting the balance of the whole body. Therefore, you can correct wrong postures and physical incorrectness, make the whole body tighter and make the posture elegant and beautiful. Moreover, it can also treat shoulder pain, low back pain, constipation, etc., and the effect on weight loss is also very significant.

　　What do you care more about is your side or the back? The following editor will teach you three sets of Pilates movements, so that you can become a "side beauty" and a "back killer"!

　　●Side-position beauty

　　Exercise 1: Close the abdomen

　　1. Lying flat on the mat, bent your knees. Hold your hands behind your head, lift your elbows slightly. Inhale slowly from your nose.

　　2. While exhaling from the mouth, slowly lift your upper body, and the position of your pelvis should be deviated. Pay attention to the amplitude of the movement not too large, and keep the axis of the body.

　　3. Inhale slowly from the nose, exhale from your mouth, and lie down slowly. Repeat this 3 to 5 times.

　　Exercise 2: Lift your buttocks

　　1. Lie face down on the mat, leaving a little space between the navel and the mat. Inhale slowly with your nose.

　　2. While exhaling with your mouth, slowly lift your right leg, paying attention to keeping your legs straight.

　　3. Inhale with your nose and mouth, slowly lower your legs. The same is true for the left leg. Repeat 3 to 5 times.

　　Exercise 3: Thin the arm

　　1. Lift the arm of the right hand, and the palm is facing backward. The left hand supports the elbow of the right hand and inhale slowly with the nose.

　　2. Exhale with your mouth and slowly bend your right hand backward (note that the position of the elbow remains unchanged). Thinking about the muscles behind the arms.

　　3. Inhale with your nose, exhale with your mouth, and slowly put your right hand back to its original position. The same is true for the left hand. Repeat 3 to 5 times.

　　P.S. If you feel that the strength is not enough, you can hold a 500ml plastic bottle filled with water with your hands or dumbbells for practice.

　　●Back killer

　　Exercise 1: Sculpting waistline

　　1. Lying flat on the mat, bending the knees and lifting the calves parallel to the mat. Holding your head with both hands.

　　2. Floating away from the mat in the air, lifting your upper body slightly. Start with this action.

　　3. Inhale with your nose and exhale with your mouth, straighten your right foot at a 45-degree angle with the mat. In order to get your right knee and left knee closer, slowly lift your upper body.

　　4. Inhale with your nose and exhale with your mouth, this time you do the opposite. Just exchange it with each other 3 to 5 times.

　　Exercise 2 Tighten back muscles

　　　1. Lean up straight on the ground with both hands. Shrink your shoulder blades. Slowly tie your nose with your nose.

　　2. While exhaling with your mouth, lift your left hand and right foot. Then inhale your nose and put your mouth down. The same is true for the right hand and left foot. Repeat this 3 to 5 times.

　　3. Inhale slowly with your nose. While exhaling with your mouth, lift your head and both hands. Then inhale your nose and put your head and hands down. Repeat 3 to 5 times.

　　4. Like 3, lift your hands and feet. Breathe while taking turns to sway your right hand & left foot, left hand & right foot.

　　Exercise 3: Tighten the inner flesh of the thigh

　　1. Lying down in a sleeping position on the left, stretching your left hand straight beside your ears, and supporting your body with your right hand. Stand with your right foot bent and inhale slowly with your nose.

　　2. Exhale with your mouth while keeping your left leg straight and lifting vertically.

　　3. Take a breath slowly with your nose. Then exhale with your mouth while lowering your feet. Exchange left and right and repeat for 10 times.