The best Pilates action name and illustration

When exercising, we need to know a lot of knowledge, whether it is the exercise part or the method of exercise. Only by doing this can we ensure that we can have a better exercise effect during exercise. So let’s take a look at what are the best Pilates movements so that they can be performed better.

1. Move the toes on the ground

lying on the ground with your back, your legs are raised, and your knees bent 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, palms face down. Keep your abdominal muscles contracting while pressing your back to the ground. Inhale, lower your left leg, while counting “down, down”, just start moving from your hip joint, dip your toes toward 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.

2. Legs move around

lying on the ground on your back, Straighten your legs. Lift your left leg towards the ceiling, straighten your toes, place your hands on both sides of your body, palms down. Hold for 10 to 60 seconds. 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. Do 6 circles, then do 6 times in the opposite direction. Then start changing to another leg.

3. Fork movement

The beginning of movement is like dipping the toes, but at this time, put your hands behind your head and turn your elbows outward. Lift the upper half of your body, lift your head, neck and shoulders off the ground, and shrink your abdomen. Inhale, turn your body to the right, get as close as possible to the right knee and left shoulder, stretch your left leg toward the ceiling in a diagonal form. Exhale, and then change to the other side to start doing it. This is one set, do 6 sets.

4. Kicking exercises

Lean on your left side, stretch your legs and tighten so that your body is in the same straight line. Use your elbows and forearms to support your body, lift your ribs off the ground. Place your right hand gently on the ground in front of you to maintain balance. Lift your right leg, as wide as your hip joint, bend your feet so that your toes are facing forward. Exhale when you kick, kick your right leg possible forward while counting "kicks, kicks". Inhale and straighten your toes. Swing your legs back and swing your left leg. This is a set, do not lower your legs and do 6 sets, then change to the other side to start doing it.

5. Back rotation and stretching movement

Lear on the ground, put your forehead on your hands, palms on the ground, and your feet are as wide as your hips. Contract your abdomen. Lift your head, shoulders and chest off the ground. Turn right on your upper half, with your back towards the center. Change left to start doing it again, and continue to do it until each side of your body All performed 6 rotational exercises.

6. Body side flexion movements

Sit on the ground with your hips on the left side, bend your left leg in front of your body, and place your left hand on the ground to support your body. Place your right foot flat on the ground so that your right foot is right in front of your left knee, with your right knee facing the ceiling. Relax your right arm on the right knee. Retract your abdomen, press your body toward your left hand, and lift your hips off the ground. When you stretch your right leg and raise your right arm over your head, so that your right finger and your right toe are in the same straight line. Keep it for 10 to 30 seconds, return to the initial position, and then change to the other side to start doing it.

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