1, Pilates: Pilates is a training method that focuses on the core muscles of the body, with emphasis on the muscles of the abdomen, back, buttocks and pelvic floor. Pilates pays attention to the stability and balance of the body, and improves strength, flexibility and posture by controlling and adjusting breathing and posture. Pilates exercise is very important for the positioning and control of the body, which can help improve posture, reduce back and joint pain, and improve posture and lines.

2. Yoga: Yoga is a comprehensive physical and mental exercise method, which can improve the flexibility, strength and balance of the body by controlling posture and breathing. Yoga pays attention to relaxation and meditation, which helps to relieve stress, improve attention and concentration, and improve sleep quality. Yoga practice can promote blood circulation, enhance immunity, regulate endocrine function and be beneficial to physical and mental health.

Pilates and yoga can bring many benefits to women, and the specific choice can be decided according to personal health needs and interests. If you want to focus on exercising your core muscles and improving your posture and posture, Pilates may be more suitable for you. If you want to practice the unity of body and mind, improve flexibility and balance, and relieve stress and anxiety, then yoga may be more suitable for you. No matter which one you choose, persistent practice and correct guidance are very important.

Skills and methods of women practicing yoga

1, Happy Children's Style: Lie on your back, bend your knees, with your knees touching the outside of your chest, your feet facing the sky, and your calves perpendicular to the ground; Pass your hands through the inside of your legs and grab the outer edges of your feet respectively; Relax your shoulders and sink, swing your body from side to side and massage your back. Feel and practice this pose, just like a baby lying in bed, playing with himself, very relaxed and vivid.

2, iliotibial tract stretching: in simple terms, it is to stretch a line on the outside of the hip and leg. This pose is carried out along the supine state above, as shown in the figure. Pay attention to the stretching of your legs and find the ground on your back. Enter asana when exhaling, and inhale and retract. Here you can also use the cow face style instead.