Pilates classic American leg two steps

Practice group 1: rear support

Motion effect: thigh side lose weight.

While tightening the buttocks, abdomen and back.

Action: sitting, proud, shoufu, dropping the shoulders.

Straighten legs forward, hands placed behind the front, breathe in the finger pointing.

Action: exhale, hips up off the ground, foot stretched straight.

Action: breathe.

Continue to raise the buttocks, until the body stretched into a straight slash. For 10 seconds. Breath back to action 1.

2 ~ 4 back repeatedly.

Tips

Maintain the stability of the body.

Don't shrug of the shoulders.

Try to stretch your arms and legs.

If a wrist injury, stop the exercise.

Practice group 2: single leg kick

Motion effect: from the hip → thigh → full leg → ankle. "plastic"

Action: prone, Palm down, lower arm snapping ground, elbow brace just below the shoulder, lift the upper body.

Straighten legs close together, feeling the hips to tighten.

Action: exhale.

Leg lift off the ground 15 degrees, not to bend the knee.

Action: keep the elevation of 15 degrees.

Breathe right foot kick right buttock; breath, left foot kick left buttock.

Left and right foot repeatedly playing 6 ~ 8 times.

Tips

Head and neck, the back keep a straight, not backwards.

Don't shrug of the shoulders, camponotus.

Remember Shoufu.

Kicks, the other legs keep ground 15 degrees.

To take advantage of the thighs and buttocks lifting the leg strength from the ground, instead of relying on the strength of the knee.

(Edit: a history of practical)