1 Start by mastering the basic posture of Pilates. The most natural and correct posture for the body is to keep the S-shaped curve of the spine. In addition, all exercises are carried out while exhaling, which is an iron law.

2, lie on your back and stand up your knees. The soles of the feet are attached to the ground, and the left and right waist bones and pubic bones are kept parallel to the ground. Note that the ischium cannot leave the ground.

3. Breathing method is to inhale slowly from the nose. The key point is to spread the ribs greatly between the left and right and the back when breathing. Be careful not to bulge your abdomen.

4. After breathing fully, exhale and lift the muscles at the bottom of the pelvis from bottom to top. If you are a woman, tighten your vagina first, and then slowly tuck in your abdomen like pulling down your pants chain when wearing tights. Put your hand on your lower abdomen and sometimes check whether the triangle between your waist and pubic bone is horizontal.

Basic introduction:

The official name of Pilates Magic Circle should be "Resistance Ring". This flexible and convenient exercise aid is made of highly elastic glass fiber and was invented by Joseph Pilates himself. The earliest resistor ring is a piece of metal wound in a circle. There are wooden handles on both sides of the metal outer ring, and the metal interface is fixed on one side of the handle with screws.

The resistance ring has the characteristics of light weight, simple operation and safe and convenient use. It can provide trainers with training items such as muscle tension, muscle endurance, body balance and body coordination. Pilates can promote emotional health. Smooth and steady movements can calm people's minds and relieve mental tension. When stretching and strengthening muscles, it can promote the operation of the circulatory system and eliminate tension. Focus on getting rid of stress and you will get physical and mental health.