Pilates for basic actions

Pilates basic actions

Action 1: integrated lying on the floor, neck relaxation, keeping the natural bending the spine, inspiratory 5 pictures.

5 take breath slowly, while the upper abdominal contraction and up.

Action 2: back lying on the floor, abdominal contraction, and both feet off the ground, back to keep abreast of the ground.

While neck relaxation, breathing neck lift, the head off the ground, while mentioning the knees and close to the upper body.

Action 3: surface downward, head heart forward, dropping the shoulders, the contraction of the abdominal muscles, navel lift off the ground.

Each action must maintain this position, inspiratory and looked up and arm.

Action 4: support to make both hands, push-up position, tighten the abdomen, hips, body torso in one line, still a few seconds, the body centre trunk gently up and down, up, down repeatedly do 12 – 15 times.

Action 5: make a push-up position, and the first part of the action 4, lift the left leg while breathes, hip cannot be moved.

Note that to the contraction of the abdominal muscles through to lead leg movements, when you make when you breathe in the left leg down, then replaced the right leg when you breathe in, make sure that your hip does not move, back to relax but also to sink the shoulder, and neck as possible.

(Practice editing: what Chris)