Couples Pilates exercises to help you with your fitness

1. core control

● Two back to back-up, breathe in and, at the same time lifting his arms and shoulder, the left knee.

• Exhale, knee squat, left leg below the knee stretching, balance, tighten up the body.

• 1 suction and return action

• Exhale, place the left ankle, squatting above the right knee, hip, left knee after pulling to the lateral extension.

For repeat

Important: the slow breathing and smooth, consistent action.

The two sides back to help balance the body control.

(To girls, for example, boys reverse)

Pilates exercises of core parts: by the waist and abdomen muscles, including transversalis muscle, intra-abdominal oblique muscles, abdominal external oblique muscles, abdominal rectus, paravertebral muscles.

Pilates exercise will not only improve the body lines, also on the correction of the neck and spine to good effect.

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2. squat side show

● Double face to face, with one hand holding the opponent's side of the arm, sniff, lift, one arm mount ears up knee squat, calf stretch.

• Exhale, hands down, further deep squat, hips, fingertip touch after La, balance.

● About contrarian take on both sides to finger to bi-lateral, breathe, stretch the arms upwards at the side.

Upper body twist. Exhale down the arm, another side of the arm.

Important: left arm Exchange extension, keep sucking on call of rhythm.

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3, Rod side exhibition, exhibition of curved side after

● Twin stand back, feet shoulder width apart, twin arm at around too long rod, seizing.

• Breathe, stretch the spine, the contraction of the lower abdomen, breath to tilt to one side, head to see another side of your finger.

Important: the two sides meet in the middle of strength, experience the feeling of the side elongated body.

Inspiratory back to the middle position, breath the heeling. The turn around 10-20 times.

After bending:

● Side show action is complete, go back to the middle position.

¡Ñ men: forward flexion

● Female: borrowing backward curved body.

Important: breathe, exhale down.

Smooth slow motion process, combined with breathing.

Reminder: combined with the long rod for side and rear curved stretch exercises, key stretching back, spinal and abdominal oblique muscle.

Shoulder and back disorders ' bogey practicing!

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4. full extension

● Four feet guizi, weight evenly on the limbs.

• Suction titun, stretch the spine backwards until knees full stretch.

Breath, back to four-foot guizi.

Important: stretch, lift to relax the neck, the arms in double erjia, repeat between 4 to 8 times.

5. double cradle

● Female: prone.

Legs apart, knees straightening. Stretched his arms after the exhibition.

¡Ñ men: guizi.

Knee kneel on the female side near the hip thigh. Hold the girls hands or forearm.

¡Ñ men: slow after La girl's arms.

● Female: with the boys pull up the back.

Important: suction lift, breath slowly lower.

Repeat 4-6 times. On the uterus and ovary with massage function, sculpture and neck and chest lines.

(The right to practice editing: longwin)

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