The best Pilates movements on the mat

Pilates is a very good exercise method, among which Pilates has many exercises. Pilates on the mat is a type of Pilates. Of course, making Pilates on the mat can bring many benefits to the body, but some people don’t understand Pilates on the mat. Today, the editor will take you to learn about the complete collection of Pilates on the mat.

　　Lear upward leg movements

　　Lying flat on the yoga mat, let our body relax naturally, and at the same time, our knees bent. At this time, we lift the legs up until our legs are straightened, and this leg forms a 60-degree angle with the ground, then put the leg back to bend the leg, and then replace the other leg for the same action. Complete 60 times alternately in one group, and three groups can be performed at one time.

　　Leg hug the leg movement

　　Lying flat on the yoga mat, let our legs fold. Above our bodies, both legs are off the ground, and the calves need to be parallel to the ground. At this time, we use our hands to wrap our legs around and stick to this movement for at least one minute. The position above our back also needs to leave the ground.

　　Lear on the ground with your back, lift your legs, and bend your knees to 90 degrees. The thighs are straightened up and the waist is parallel to the ground. Put your hands naturally on both sides of your body, with your palms facing down. Keep your abdominal muscles contracted while pressing your back to the ground. Inhale, lower your left leg, and count "down, down", just start moving from your hip joint and dip your toes towards the ground (but Don't really touch the ground). Exhale, then lift your legs back to their initial position, counting "up, up". Then change your right leg and continue to do it alternately until each leg has done 12 times.

Leg circle movement

Lie on the ground with your legs straight. Lift your left leg towards the ceiling, straighten your toes, put your hands on both sides of your body, palms down. Keep for 10 to 60 seconds. (If this action makes you uncomfortable, you can bend your right leg and put your right foot flat on the ground) Use your right toe to draw a small circle and turn your legs from your hips. Inhale when you start to circle and exhale when you end. Try to keep your body still, don't sway, and tighten your abdomen at the same time. Do 6 circles Move, then do it 6 times in the opposite direction. Then start changing to another leg.

　　Side leg lifting action

　　Kneel on the ground with one knee, use one of our hands to support our body, lift our other leg, and be able to keep it parallel to the ground. Then we keep the movement still, and need to persist for at least 60 seconds. This action is not difficult, but it is necessary to ensure that we are always sideways and our upper body is as parallel to the ground as possible. At the same time, one leg on the kneeling ground must be 90 degrees.

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