Below, Xiaobian recommend 7 Pilates weight loss action, let you easily thin into a lightning.
Action one
1. Body lying, legs bent and slightly separated. Arms to the ground, palms down. Inspiratory, exhale, the contraction of the ribs and abdomen, pelvis slowly off until the shoulder and knee in line.
2. Inspiratory, pelvic motion, left foot forward straight .Expressed, left leg straight up from the ground, feet raised. Try to maintain the stability of the pelvis.
3. Left leg straight down, and then lifted, repeat 4, 5 times later, the left leg bent back, the body resting on the ground, and then change legs practice.
Action two
? 1. Sitting on the mat, the upper body to maintain integrity, hands on both sides of the hips, feet straight stretch, toes upturned legs stretching about shoulder width.
2. Inhale, arms on the mat between the legs. Exhale, his hands stretched forward along the ground to their own limits. After holding the position for 15 seconds, return to the starting action.
Action three
1. sitting on the mat, legs shoulder width apart, back straight, his hands open to both sides of the body.
2. Inhale at the same time, the upper body left, keep the arm high, palm down .Exhale, the upper body bent down, so that the right hand touch left foot.Return to the starting action, and then change to the right to do it again, a total of Repeat 3 times.
Action four
1. Lay flat on the mat, legs together, his hands flat on both sides of the body. Lift up close legs, and the ground about 10 cm.
2. Raise your head, leaving the ground on the back, with both arms moving forward, pointing in the direction of the toes.
3. Lifted two arms, inhale 5 times to swing up and down, do breath 5 times up and down swinging, legs always remain vacant.
Action five
1. Supine on the mat, hands on both sides of the body, legs straight and close together, lifted, perpendicular to the ground. The lower back close to the mat, keep the upper body relaxed.
2. Inhale, with the abdominal muscles to the thigh to the left, keep the buttocks attached to the mat and then turn to the lower side, but do not put your legs too low, so that the lower back will be vacant. Right until restore. Action to do a total of 3 cycles.
Action six
1. Sitting on a mat The body stays upright with your knees bent, hands on your ankles, your legs open, your hands on your ankles, your body's center of gravity on the ischial and coccyx.
2. Inhale and use abdomen power to roll back until the shoulder touches the mat. Exhale, keep the spine C-shaped, with the abdominal muscles to drive the body back to the initial position.
Action seven
1. The body lying sideways, with the arm and elbow support the body, legs bent, the body to maintain a straight line. No supporting body that the waist, and then inhale.
2. Exhaled upward movement, waist up, inhale, slowly down, breathing again upward movement, so repeated action.
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