Second, the upper body is raised, the shoulders are off the ground, the left leg is straight, the right leg is bent, the ankle is supported by the outer hand of the right leg, and the knee is supported by the inner hand. Breathe 1 time to exchange legs, repeat the above actions, and exchange 8 ~ 10 times on the left and right sides respectively. Be careful not to relax your upper body and keep your upper back off the ground.
Third, lie flat on the mat, put your arms on your sides, lift one leg, put the other leg straight or bent on the ground, tighten your abdomen, keep your back close to the ground, circle your thighs when inhaling, and stop at the starting point when exhaling. This is one of the actions of family pilates. Do it 4 ~ 6 times in one direction, and then circle 4 ~ 6 times in the opposite direction. Pay attention to the leg circle is not too big, hips should be stable, hip joint can not move.
Fourth, lie flat on the mat, put your arms on your sides, lift one leg, put the other leg straight or bent on the ground, tighten your abdomen, keep your waist and back close to the ground, turn your thighs in circles when inhaling, stop at the starting point when exhaling, do it 4 ~ 6 times in one direction, and then turn around 4 ~ 6 times in the opposite direction. Pay attention to the leg circle is not too big, hips should be stable, hip joint can not move.
Do you know how to lose weight after reading the above action introduction about Pilates at home? As long as you can persist for a week, you will be surprised to find its thin belly effect.