Magic Pilates shape the sexy back

What is the Pilates movements of the "smooth" simply is the action should be uniform, there is continuity.

Yoga will ask you to remain in one position for a period of time, very few requirements "Pilates framed." Actions when you will naturally flow by axially, control, and breathe.

Lower back exercise group a: Swan's

Action: prone, face down, hands on either side of the shoulder braces, legs wide open and the pelvis, tightening down the back and buttocks, navel shrinkage.

Action: use the power of the back, breathe in, lift the left chest.

Action: arms distraction, maintaining the cohesion of the axis, will lift the body into an arc.

Breath, will fall back to trunk movements 1.

Repeated.

Tips

● Tight low back and buttocks, feeling both tight squeeze together.

● The motions process keeps the spine and neck stretching.

• Cervical spine and spinal column in one line, not backwards.

● Repeat steps, you can gradually increase the movement amplitude.

(Edit: Justin Lin, internships)