The easy-to-learn 11-step Pilates exercise will help you quickly lose weight, abdomen, and back.
Thin waist back back Pilates
1, lying prone on the mat, the forehead on the ground, chin adduction. Then both arms straight on both sides of the body side, palms up, legs close together as far as possible straight back, abdomen contraction.
2, The shoulders are in a relaxed state, exhale, the head slowly leaves the ground, and the back contracts.
3, The back contraction remains unmoved, both arms slowly open to the sides and become lateral flexion, both hands hold the ears on both sides, the action lasts 10 seconds.
4. Maintain the posture of the previous step. Both arms are open to the right and left sides. The palms of the palms are down, inhale, and the neck extends forward. The erector spinae muscles contract and extend the spine.
5. Inhale. Both arms are raised upwards. The right arm is in a cross shape above the left arm. Both the head and the chest are off the ground and the back contracts.
6. Inhale, return the upper body to its original position, place your hands and elbows on the mat, place your forehead on both hands, exhale, and lift your left calf upwards.
7, inspiratory, left lower leg down. Exhale, knees up and up, toes taut. Inhale again, legs straight to restore, body, spine extended.
8. Exhale, both sides of the knee open, the lower back constricted, slowly lift the knee, try to leave the ground. Then exhale, straighten your legs and restore.
9, exhale, lift up two legs, slightly separate, merge and then separate again, and then merge again. Inhale, two legs together, slowly restore the original posture.
10, knees on the mat, and then sit on the hips on both sides of the lower leg, both sides straight forward, hips move back, the upper body straight forward cat-like, relax and then stretch the back.
11. Raise the upper back slowly, stretch upper back muscles, inhale and abdomen, palms on both hands, head lower.
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