1. Lie flat on the yoga mat, with your arms at your sides, one leg lifted up and the other on the yoga mat.

2, tighten the abdomen, waist and back tightly attached to the yoga mat, inhale and lift your legs to turn around, exhale and return to the starting point to complete a group of opposite directions.

3. Lift your upper body and leave your shoulders off the yoga mat. Bend your right leg and straighten your left leg. Put your ankle on the outside of your right leg and repeat this action with your knee inside.

4, the movement speed is slow, the muscle control time is prolonged, and the energy consumption of various parts of the body is large, so as to achieve the purpose of reducing fat and shaping.

5, grasp the posture of the body, let it experience the stimulation brought by long-term training.

Pilates main population:

Office workers who lack exercise sit in the office all the year round, making their muscles lose strength and prone to backache. Over time, even their body lines are out of shape. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.

Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve psychological pressure.