Pilates hardness with softness.

<P> Hardness with softness Pilates 1 / 10, arm support, keep the body into a straight line, the arm extended 45 degrees on the ramp, exhale. .</ P> <P> hardness with softness Pilates 2 / 10 for action, on the side of the arch legs, feet on the lower side of the front legs, arms on his knees. .</ P> <P> hardness with softness Pilates 3 / 10 breathing, kicking up one leg, keeping hips do not fall. .Breath, and slowly return to ready position </ P> <P> hardness with softness Pilates 4 / 10 fingers forward, consistent with the direction of toe, hip, up top, keep the body upright. .</ P> <P> hardness with softness Pilates 5 / 10, stomach, upper body and lower limbs at the same time raise, alternating leg kick and arm, like fetching water swimming posture </ P> <P> hardness with softness .Pilates 6 / 10, inspiration, after the show on the side of the leg, tighten the buttocks, knees straight. .</ P> <P> hardness with softness Pilates 7 / 10, breath, shoulders relaxed, the next side of the leg straight, toe stomp, raised his leg and hip on the same high and move forward once kicked a vibration .. .</ P> <P> hardness with softness Pilates 8 / 10, back straight, shoulders down, inhale. .(Exhale, return to the original state of the body, action should be slow and controlled) </ P> <P> hardness with softness Pilates 9 / 10 with a mouth breath, sit up slowly in a controlled manner, tightening the abdomen ., feet do not off the ground. .</ P> <P> hardness with softness 10/10 lying on the mat Pilates, arms held out his head, arms clamped ears, knees bent, feet to the suction. .(Note: your mouth, nose breathing) </ P> <P align=right> (internship Editor: Wu Jianyong) </ P>.