Stand, with your feet hip-width apart, your toes facing forward, and your spine and pelvis in a neutral position. Inhale, stretch your spine to grow as high as expected, exhale, retract your ribs and abdomen, and roll your spine from your head, cervical vertebrae, thoracic vertebrae and lumbar vertebrae one by one. Relax your hands naturally, stand aside (if the back of your leg is tense, you can bend your knees moderately to make your spine roll down fully), inhale, and start with your tailbone. Stretch the spine evenly, activate abdominal strength, train the flexibility of the spine, and restore and relax the body.

Pilates standing posture, legs rotate outward, heels are close together, feet are open outward, spine and pelvis remain neutral, arms are raised horizontally forward, palms are opposite, elbows and wrists are relaxed, inhale, ribs remain closed, arms are raised from front to back, exhale, arms are restored, and knees are crouched at the same time, and knees are always aligned with toes. Activate the core, relax the shoulder and neck, and activate lower limb training.

Pilates classic pose:

Cat's back extension: four feet support the ground, hands under the shoulders, knees under the hips, shoulder blades spread, spine neutral after inhalation, and back support after exhalation. Imagine a cat just waking up, stretching, inhaling and recovering, and practicing dynamically. The spine stretches evenly from one part to another to restore the original flexibility of the body.

Hundreds of beats: supine position, hands beside you, knees bent and raised, thighs perpendicular to the ground, legs 90 degrees. Inhale, prepare the spine for neutral position, exhale, close the ribs and abdomen, and at the same time, roll the head, shoulders and scapula up to the lowest point of the scapula in turn, follow the arm off the ground, and align the hands and shoulders. Inhale 5 times, clap 5 times, exhale 5 times, clap 5 times as a group. Do 10 group. This action fully warms the body, deeply and completely breathes the lungs, promotes blood circulation, and activates and strengthens the core strength of the abdomen.