Pilates is a good stretching exercise, which can not only soften our bodies, but also help us to exercise body curves, tighten lines and achieve the effect of losing weight. What does Pilates do? I share pilates to lose weight, relax and tighten, and shape a perfect curve.
1) Sit on the ground with long legs, gradually straighten your feet, tuck your knees in your hands, keep your back straight, look straight ahead, and keep learning naturally. Then relax your legs, put your feet together and step on the ground, lie flat on your upper body, put your hands on your sides naturally, inhale, stretch your waist hard, and raise your hips so that your thighs and upper body are in a straight line and form a 30-degree angle with the ground.
2) Lie on the ground, with a pillow on your head, lying on your left side, your feet together and your knees slightly bent. Keep your left hand straight, your shoulders at the same level, inhale, open your right hand upward, keep it vertical to the ground, keep your body unchanged, and keep your movements around 10 breathing, then twist your upper body, and extend your right hand to the right, keep your lower body unchanged, and keep your movements around 65438+.
3) Lie on the ground to the left, bend your left elbow under your head, hold your right hand in front of you, put your feet together and keep breathing naturally. Inhale, slowly lift your right foot, meet at the same width, and hold for about 20 breaths. Then lift your left foot and stick it on your right foot, keep breathing for about 10 times, and then inhale.
4) Keep the sideways posture of the last movement, keep the upper body unchanged, bend your left foot to the ground, stretch your right foot straight up, inhale, kick your right foot forward for about 5 breaths, then kick your right foot back again, continue to keep 5 breaths, and then repeat the action on the other side.
5) Bend your feet, put your knees and toes on the ground, put your fingertips forward on the ground, lay your back flat and parallel to the ground, and inhale. Lift your left foot and right hand, keep your left foot in the same line with your back, and lift your right hand slightly in front, keep breathing for about 65,438+05 times, and then repeat the action on the other side. Restore your body to its original state, then bend your left foot and tilt it up, keep breathing for about 10 times, and then repeat the action on the other side.
6) Bend your hands on the ground, bend your feet, stand on tiptoe and inhale. Slowly push your feet back step by step until your legs are straight, and your back and legs form a diagonal line on the ground. Keep breathing naturally and keep breathing for about 10~20 times.
7) Lie prone on the ground, with a cushion on the top of your head, put your palms down on both sides of your head, inhale, press your head hard with your hands, then press your palms up, then slowly turn to waist and abdomen force, press your elbows up, hang on the ground, and keep breathing naturally, about 10 breaths.
8) Kneel on all fours, inhale and push the hips and upper body backwards, then inhale and stretch forward, and raise your head. The action lasts about 10 breaths and is repeated about 5 times.