Before practicing martial arts, you must learn to tie horses. Pilates also has its basic skills. But don't worry, you don't need to spend three months learning the basics first. You just need to read carefully and then throw yourself into Pilates to get the maximum exercise effect.

Lateral Breathing Method: Using lateral breathing method in Pilates can promote the correct exercise mode and make the lungs absorb the most oxygen. The lower part of the sternum expands horizontally when inhaling and sinks when exhaling, so breathing can help you keep your abdomen contracting and bending during exercise. Sit up straight or stand up straight. Put your hands next to your sternum. Inhale, the sternum expands horizontally, but the abdomen does not rise. Feel the movement of the sternum. Shoulders sink. When inhaling, try to sink the sternum into the body. Feel the sternum move to the middle on both sides.

Cohesion axis/strength zone refers to a series of muscles that form and stabilize the center of the body. These muscles include abdominal muscles (especially transverse abdominis), back muscles and pelvic floor muscles. A strong shaft can not only reduce the chance of back injury, but also improve posture and balance. Ordinary people tend to ignore these muscles. Pilates teaches you to discover and use them.

In order to obtain good axial stability, you need to contract the pelvic floor muscles and pull down the abdomen to activate the deep transverse abdominis. The pelvic floor muscle is located in the pelvic floor (see figure 1), while the transverse abdominis muscle is the inner band around the lower abdomen and waist. In order to activate the pelvic floor muscles, the pelvic floor is tightened inward and upward, which feels a bit like urination tolerance. When you slowly tighten the pelvic floor muscles, the multifidus (hard to feel) and transverse abdominis muscles contract at the same time. Continuous tightening of the lower abdomen needs to extend upward and inward to the spine (see Figure B). Don't try to shrink, reaching 30%-40% of the total tightening force is the standard strength of the cohesive shaft.