Pilates: a week in the Persian belly fat

Action 1:

Flat on the mat, placed on the body side-arm, a leg lift, one leg straight or bent on the ground, the tightening of the abdominal, back close to the ground, breathe in the leg when crook, breath back to the start stop, a direction to do four to six times, and then change the opposite direction around the ring 4-6 times.

Note: leg around the ring range not buttocks too large to maintain a smooth, hip is not moving.

Action 2:

Upper body lift, shoulders off the ground, the left leg straight, bend the right leg, right leg lateral hand hold ankle, knee medial hand picked, respiratory 1 Exchange leg, repeat the above actions, the swap left and right sides of 8 to 10 times.

Note: do not relax on the body, on the back ground.

Action 3:

Upper body lift, knees, and received his chest tight body, hands and knees, aspirated exhale stretch the whole body, to recover to its original state.

Repeatable 6 ~ 10 times.

Note: to remain on the body, shoulder ground, open body, arms, from front to back on when you receive from tuck next to.

Action 4:

Hands and feet position stationary, legs bent left leg in front, right leg on the back, breathe in-arm support, and the body is a body straight line, exhale slowly goes down, and then change leg exercises.

Note: actions to slow, controlled, have trouble when you are finished, available support on the ground of the elbow.

(Practice editing: child wenchong)

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