Pilates create perfect build

1. legs close together stand, will hand over head.

Breathe in the navel to choke, tighten the hips, high stretch arm, just like you wake up in the morning just yawn.

2, suction, will arm to reach and then down to form a curved, like to stretch the spine, the first from the head down, and then on the back of the neck and is, finally, is back to front.

When stretched, let the arm to reach. Last hand stays in front of the pad.

3, suction, put down your chest, do Voldemort stand position, if you think that down a little tight on the back, first lift hips and clamping.

4. breathe in slowly will hand back to return to action 3 of the State.

When up high, still maintained to droop posture, one at a time as long as the "reactor" a spine. The body stands straight and then raised his head.

5. maintain action 4 positions do 8 volts to stand up, down, up when inspiratory breath.

Try to slow down. The body maintain tight belly, clamping hips.

(Practice editing: child wenchong)