Pilates 10-powerful plastic body

Today the introduces several group Pilates movements, you can refer to the instructions to exercise, in which the first two groups of actions for the warm-up, the last two to relax.

Plastic body very effective Oh, practise together!

1, 2, scroll the target muscles of the pelvis: abdominal muscles and hamstring action: back on the mat, legs and knee flexion up to 45 degrees, hands flat on your side, Palm down, and breathe.

Exhale the tightening of the abdominal muscles, so that the spine from a pelvic began to slowly lifted his steadily.

Carried to the highest point is aspirated. Exhale again, let the spine from top to bottom, a slowly falling steadily until pelvis. (Package of actions repeated 10 times)

7, 8 and shoulder bridge target muscles: hamstring, adductor muscle movements: knee, foot flat on the mat, waist up, his hands flat on your side, Palm down.

Breathe in the right leg, stretch your toes up elevation.

Exhale right leg straight down, toe forward means that touches the ground.

Then breathe in the right leg up elevation, hook the toe. Exhale the Restore action. And then change again to the left leg. (Left and right sides of the repeated 10 times)

9 rest postural muscle stretch muscles movements back:: legs kneeling to pad, buttocks sitting in the leg, arm extends forward, forehead touches the ground, trying to stretch your back.

10 focused and relaxed muscle: whole body muscle action: sit on the mat, legs bent open, relative to the upper jiaoxin natural relax, forward leg I lie, hands and head natural placement.

The weather turned cold, the body also unwittingly cumulate dewlap, you only keep practising this group Pilates, autumn and winter can also have a slim figure!

(Practice editing: what Chris)