- Leg Circles
Lie flat on the mat with your arms on your sides. Raise one leg up first, and place the other straight or bent on the ground. Tighten your abdomen and close your waist to the ground. When inhaling, use the raised leg to make a circle, either forward or backward. When you exhale, return to the starting point and stop. Do this 4-6 times in one direction, then change the direction and do 4-6 times again.
Tip: Don’t wrap your legs too much during the process, and keep your hips and hip joints still.
Function: This set of movements exercises the leg muscles, which can keep the legs beautifully curved. At the same time, the coordinated breathing can reasonably adjust the visceral function, making the movements more flexible and coordinated.
2. Single Leg Stretch
Lift your upper body, lift your shoulders off the ground, straighten your left leg, and bend your right leg. Embrace the ankle with the outer hand of the right leg and the knee with the inner hand, and breathe once. Change legs and repeat. In this way, the left and right sides are exchanged 8 to 10 times.
Tip: Do not relax your upper body during the whole process, and keep your upper back off the ground.
Function: This set of actions makes the body more coordinated, and at the same time exercises the toughness of the upper part of the body and the flexibility of the abdominal muscles, spine and bones.
- Double Leg Stretch
Lift up your upper body, bring your knees to your chest, and tighten your body. Then put your hands around your knees, inhale, and stretch your body. While breathing, retract the body to a tight state. Repeat 6 to 10 times.
Tip: Keep the upper body unchanged during the action, and leave your shoulders off the ground. When you open your body, your arms should move from the front to the top, and when you retract, you should retract from the side and tuck your knees.
Function: This is a set of stretching movements, similar to swimming movements, which can stretch the body and body joints and get complete relaxation.
- Side Kick
Lie on your side with your head, shoulders, and hips in a straight line. Tuck your legs forward slightly, push the toes of your left leg to the ground, raise your heel, raise your right leg to the same height as your hips, inhale and stretch your right leg back, pinch your hips, and kick forward twice as you exhale. Change legs and repeat. Do 6-8 times on each side.
Tips: Should relax your shoulders during the action, and the upper body should not relax.
Function: It can strengthen upper limb muscles, including chest muscles, upper back muscles and transversus abdominis, while improving muscle flexibility.
- Hold Up
The position of the hands and feet is fixed, the legs are bent, the left leg is in the front and the right leg is in the back. When you inhale, support your body with one arm. At this time, your whole body straightens up in a line and slowly falls when you exhale. Change leg exercises. Do each 4 to 5 times.
Tip: Slow movement and strong control. If you have difficulty in finishing, you can use your elbow joint to support it on the ground.
Function: This is about the exercise of body balance, which can make the body stronger. At the same time exercised the flexibility of the joints of the legs.
- Upright Pilates
This exercise changes the traditional exercise on the mat. The entire exercise process is carried out in an upright posture.
Separate your feet and hip-width apart, with your arms straight and up, palms facing each other. Straighten your right foot and raise your right leg at a 45-degree angle to your left foot. Draw 3 circles with your right foot in a clockwise direction. In this process, the crotch is balanced. Then reverse. After completion, retract your right foot to the ground, lift your right foot to the right, bend the instep, and draw a circle in both directions. Repeat the right foot movement with the left foot.
Role: This exercise is a great way to build up your legs and buttocks. At the same time, standing upright can improve the balance and agility of the body.
- Fitness ball Pilates
This kind of exercise is always carried out on a fitness ball.
Kneel on the floor, leaning against a large exercise ball on the right side of the body. Extend your left foot to support your body, while your right foot is still kneeling on the ground. Put your right hand on the ball, bend your left arm, put your left elbow behind your head, and support your neck. Bend to the side, try to touch the left hip with your left elbow, and return when you can no longer get close. Do it 8 to 12 times in total. Then do it on the other side.
Function: It is beneficial to shape the muscles of the abdomen, hips, buttocks and lower waist, and can also establish good balance and coordination.
- Elastic rope Pilates
A bungee cord is needed during this set of actions.
Lie on your back on the floor with your legs straight and your instep bent. Wrap the bungee cord around your feet and grab both ends of the bungee cord with both hands. Take a deep breath and try to press your belly button against your spine. Exhale deeply, contract your biceps, lift your hands toward your chest, and curl your back little by little. Inhale deeply, then exhale deeply as you slowly lie back on the floor. Inhale deeply and put your hands down. Repeat the above action 5 to 10 times.
Function: It can exercise the flexibility of the muscles of the chest, back and arms.
- Small Ball Pilates
First prepare a soft leather ball with a diameter of 20 to 30 cm.
Lie on your back on the floor and clamp the ball with your ankles. Raise your legs until they are perpendicular to the ground. Slowly rotate your legs, draw a circle the size of a plate in the air, turn clockwise and counterclockwise 10 times, palms down, and place them on your sides. Keep your back straight when turning your legs.
Function: It has a certain effect on shaping the curves of hips, hips and outer thighs.