Pilates shape the perfect abdominal muscles

Practitioners in the action you want to put the main focus of muscle feeling, instead of just a few times.

Here are six exercises.

1, "" hammock "

Mats covered a large bath towel, back in.

Grasping two corner bath, Pocket live brain. Knees bent, feet flat on the ground. Breathe in, pick up shoufu head, neck, shoulder and lift from the ground up. Keep this gesture, inspiratory and put one leg slowly straighten, heel Harbor land. Breath, his legs back to knee pose. Wrap the other leg. Note that the order to the correct breathing, and each exhale forcefully tightened in the abdomen.

2 rotate the bird ","

Back, knees mission.

Hands reset, shoufu. Breath, head and shoulders, neck lift natural. Breathe legs stretched out and separated into a scissors-like. Left leg at a 75 degrees, right leg at a 45-degree. To maintain this posture, exhale legs in the air and down semi-circular Exchange. Breathe, take back legs and repeat, swap left and right leg.

3. supine leg flexors and extensors

Supine,-knee mission.

Arms out to the side as "ten". Shoufu, shoulder keep touch. Breathe in the knee to chest folds. Breath, legs forward project, head and shoulders up, right to the direction of the leg extensor. Suction, knees, breath, push shoufu. Wrap on the side, each 10 times.

4, dancer-Wai

Preliminary support for right hand position, right leg bent to sit on the ground.

Bent left leg, knee upward. The left hand side of the lift. The action starts, leg extension, leg after a previous contact to support firmly the abdomen, hips, hold left arm off the ground. Shoufu, turn to the left, the left arm into the back support. Looks up the eyes. Exhale very hip, breathe down the body. To prepare to do after the repeat on the other side.

5. finger side swivel

Prone to the toe touch Palm.

Gluteal muscle contraction, shoufu, muscle strength (by the middle of the scapula), stand up to chest off the ground, my fingers still touch the ground to keep the balance. Forced inspiratory, right arm stretched touch right after thigh. Head and upper body and turn right. Exhale recovery start position. Repeat after the other.

6. scroll boating

Sit straight, shoufu.

Legs in front of him, two feet apart than shoulder width. A double hand towel rolls in the body, hands down. Collars, gluteal muscle contraction. Breath, body slowly backwards while relax lumbar muscle to show backward until you can control the maximum angle. Stay in 1 second, breathe in the towel rolls to the chest. Then breath Terry, above his head. Breathe in the restore, then repeat. These exercises should be done a week order 3-5 times. The first two movements are starting to warm up, the three actions after difficulty. Press actions requires each group make 10 times (5 times each side). If you start to think it is too difficult, from 4-6 times. In a mirror of a Dance Studio to practice the best.

(Practice editing: child wenchong)

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