Pilates junior level single-leg flexors and extensors

Compared to the level of the "primary" and the pre-vocational present a leg brace show reduced further, abdomen and pelvis strength and stability requirements.

Alternating legs, each side of the pelvic bone, knee and foot should be a straight line, training their knees don't sway to the side.

This intuitive can improve your daily activities, such as stairs, running after the bus posture, reduce the wear knee injuries.

1, supine, hands placed on either side of the body.

Knees together, buckling toward the chest.

2. condensed the body axis.

Lift head, neck, shoulder and lift from the ground up. Right foot and ground into a 45-degree angled stay on the right hand on the left knee, the inside of the left hand side of the ankle. Hand to lift up to the outside.

3, suction, left knee to the chest and then drag.

Alternating hands posture. Continued alternating legs, breathe in a group, and then do a set of exhale. The target is a foot feet closer to the chest, another foot brace exhibition from the body.

4. When finished will shoulder, head and hand back on the mat (step 1)

(Practice editing: what Chris)