With the continuous development of fitness, there are now many fitness exercises that can be practiced, such as yoga, aerobics, Pilates and so on. These fitness action fields also have their own subdivided actions, but no matter how you learn them, there are always some classic actions that you must learn. So do you know what the 6 classic movements of Pilates are? Let’s go take a look below!
1. Toe dip exercise
A. Lie on your back with your legs raised and your knees bent at 90 degrees. Stretch your thighs straight upward and your waist parallel to the ground. Place your hands naturally at your sides, palms facing down. Keep your abdominal muscles contracted while pressing your back toward the floor.
B. Inhale and lower your left leg while counting "down, down", just starting from your hip joint and dipping your toes towards the ground (but not really touching the ground). Exhale and raise your legs back to the starting position while counting "up, up." Then switch to your right leg and continue alternating legs until you have done 12 reps on each leg.
2. Leg circle movement
A. Lie on your back on the ground with your legs straight. Lift your left leg toward the ceiling, with the tips of your toes straight, and place your hands at your sides, palms facing down. Hold for 10 to 60 seconds. (If this action makes you feel uncomfortable, you can bend your right leg and place your right foot flat on the ground)
B. Make a small circle with your right toes and Your legs rotate from the hip joint. Breathe in as you start the circle and exhale as you finish. Keep your body as still as possible, don't sway, and tighten your abdomen. Do 6 reps of circles, then 6 reps in the opposite direction. Then start doing it with the other leg. < p > eversion. Lift the upper body up, lift your head, neck and shoulders off the ground, and contract your abdomen.
B. Inhale, turn your body to the right at the same time, bring your right knee and left shoulder as close as possible, and stretch your left leg diagonally toward the ceiling (as shown in the picture). Exhale, then switch to the other side. This is one set, do 6 sets.
4. Kicking exercise
A. Lie down on the left side of your body on the ground with your legs straight , and tighten so that your body is in the same straight line. Support yourself on your elbow and forearm, lifting your ribs off the floor. Place your right hand gently on the ground in front of you to maintain balance. (If this movement makes you uncomfortable, extend your left arm on the ground and rest your head on the arm.) Lift your right leg hip-width apart and flex your foot so that your The toes are facing forward.
B. Exhale when you kick, kick your right leg as far forward as possible, and count "kick, kick" at the same time. Inhale, straighten your toes and swing your leg back over your left leg. This is one set. Do 6 sets with your lowered leg, then switch to the other side.
5. Back rotation and stretching exercises
A. Lie on the ground, put your forehead on your hands, place your palms on the ground, and spread your feet apart. Hips width apart. Contract your abdomen.
B. Lift your head, shoulders and chest off the ground. Rotate your upper body to the right, back toward center. Start again on the left side and continue until you have done 6 rotations on each side of your body.
6. Side flexion exercise
A. Sit on the ground with the left side of your buttocks, bend your left leg in front of your body, and place your left hand On the ground to support the body. Place your right foot flat on the ground so that your right foot is in front of your left knee and your right knee is pointing toward the ceiling. Relax your right arm on your right knee.
B. Contract your abdomen, press your body toward your left hand, and lift your buttocks off the ground. With your left knee on the ground (as shown), straighten your right leg and raise your right arm above your head so that your right fingers are in line with your right toes On. Hold for 10 to 30 seconds, return to the starting position, and then start on the other side.