Pilates thin waist in the most simple method.

<P> Action Name: per shot </ P> <P> Pilates it is the most primitive movement, shot through the arm movement and deep breathing to "warm up", and tighten the abdominal muscles. .</ P> <P> key actions: breathing </ P> <P> to be completely and evenly inhale and exhale. .Beginners will feel abdominal pain. .</ P> <P> step1: sit </ P> <P> arms flat at your sides, palms facing down. .Knees together, knees, thighs and spine into a 90-degree angle, toes slightly higher than the knee. .</ P> <P> step2: breath </ P> <P> force raised his head, neck, shoulders. .And raise the arm with the ground level, abdominal contraction to maintain the song. .</ P> <P> step3: to maintain the body's posture, his arms flapping up and down </ P> <P> flapping arms to be with each breath. .Suction 5, the call 5, for the group, continued to flap 50 (5 group). .</ P> <P> Tips: </ P> <P> arm flapping, from the fingertips to the shoulder to maintain a straight line, do not shrug. .</ P> <P> swarmed the neck if you feel very laborious, a towel or mat in the back of the head of a small pillow. .</ P> <P> Do not lift your pelvis off the ground, to maintain the natural position of the central axis of the waist to keep a certain gap with the ground. .</ P> <P> keep your back flat during movement, abdominal tightening. .</ P> <P align=right> (internship Editor: He Lili) </ P>.