Pilates practice pelvic bone action

Pelvic bone fold and humped

The campaign in your lay on the ground, can help you distinguish your neutral position of the pelvis.

Can you let your positive exercises on the abdomen, maintain accurate short travel, while good coordination of your breath.

In doing the exercise, imagine your spine from your head to your weigu.

Hand pressure on the ground. Let your shoulders away from your ears, feel your own foot like long on the ground.

Supine lying on the ground, the knee bent, the separate and hip width, arm over his head.

(Note that in the entire campaign process your arm always maintain this position) from your nose to the sides of your body and your ribs back suction.

Breath, drum up your lower abdomen to balance your back into the fold. pelvic bone

Tilt the pelvis, put your deepest abdominal muscle isolation, so that your spine flat, note not buttocks muscles help there.

Suction and return to the neutral position, breath, neutral, not to change your body movements.

Breathe in, put your low back bend into segments of your low back and slight gaps between, tilt your pelvis down, pay attention to your back and ground of the aperture to into segments.

Exhale and return to the neutral position, repeat, and then quickly move, fold and bow your pelvic bone doing 4 times, don't stop.

When you do, you can move your feet away from your hips do greater challenges.

(Practice editing: what Chris)