Thin waist and beautiful back pilates
1, prone on the mat, forehead touching the ground, chin adduction. Then put your arms straight on your sides, palms up, legs together, straighten back as far as possible, and contract your abdomen.
2, shoulders relaxed, exhale, head slowly off the ground, back contraction.
3. Keep the back contraction still, bend your arms slowly to both sides of Zhang Kaicheng, and hold your ears with your hands for 10 second.
4. Keep the posture of the previous step. Open your arms to the left and right, palm down, inhale, stretch your neck forward, erector spinae contract, and lengthen your spine.
5. Inhale, lift your arms upward, place your right arm in a cross shape above your left arm, lift your head and chest off the ground, and contract your back.
6. Inhale, restore the upper body to its original position, fold your elbows on the mat, and put your forehead on the back of your hand. Exhale and bend your left calf knee upward.
7. Inhale and lower your left calf. Exhale, knees bent, toes taut. Inhale again, straighten your legs and lengthen your body and spine.
8. Exhale, open your knees on both sides, contract your lower back, slowly lift your knees and try to leave the ground. Then exhale and straighten your legs.
9. Exhale, lift your legs up, separate slightly, separate after merging, and then merge. Inhale, put your legs together and slowly return to your original position.
10. Kneel on the mat, then sit your hips on both calves, straighten your sides forward, move your hips backward, straighten your upper body forward like a cat, and then stretch your back after relaxing.
1 1. Slowly bulge your upper back, stretch your upper back muscles, inhale and abdomen, put your hands and palms on the ground and bow your head.