1, upright pilates

This movement has changed the traditional mat movement, and the whole movement process is carried out in an upright posture.

Feet apart, hip width apart, arms straight up, palms facing each other. Straighten your right foot and lift your right leg at a 45-degree angle with your left foot. Draw three circles clockwise with your right foot, and keep your crotch balanced during this process. Then reverse. When finished, the right foot is put back to the ground, the right foot is lifted to the right, the instep is bent, and a circle is drawn in two directions. Left foot. Repeat, right foot.

Function: This kind of exercise is a good way to exercise legs and buttocks. At the same time, upright can improve the balance and agility of the body.

2, fitness ball Pilates

This kind of exercise is always carried out on the fitness ball.

Kneel on the floor with your right side leaning against a big fitness ball. Stretch out your left foot to support your body, and your right foot is still kneeling in place. Put your right hand on the ball, bend your left arm, put your left elbow behind your head and hold your neck. Bend sideways, try to touch your left hip with your left elbow, and retreat when you can't get close. * * * Do this 8 ~ 12 times. Then do it on the other side.

Function: It is conducive to shaping the muscles of abdomen, crotch, buttocks and lower waist, and can also establish good balance and coordination.

3, elastic rope Pilates

This set of movements requires an elastic rope.

Lie on your back on the floor with your legs straight and your instep bent. Wrap the elastic rope around your feet and grasp both ends of the elastic rope with both hands. Take a deep breath and try to stick your belly button on your spine. Exhale deeply, biceps brachii contract, raise your hands to your chest, and curl up your back little by little. Take a deep breath, then slowly lie back on the floor and take a deep breath. Take a deep breath and put your hands down. Repeat the above actions for 5 ~ 10 times.

Function: It can exercise the muscle flexibility of chest, back and arms.

4, small ball Pilates

First prepare a soft ball with a diameter of 20 ~ 30 cm.

Lie on your back on the floor and hold the ball with your ankles. Lift your legs until they are perpendicular to the ground. Rotate your legs slowly, draw a circle the size of a plate in the air, rotate clockwise and counterclockwise 10 times, palms down, and put them at your sides. Keep your back straight when you turn your legs.

Function: It can shape the curve of hip, crotch and outer thigh.