Pilates Shaping Exercise

Use Pilates aerobics to shape all parts of your body and make you lose weight wherever you want!

Every exercise requires early warm-up. First, we must master the basics of Pilates-basic movements, curves, and breathing methods, and then start doing Pilates for better results.

1. preparatory movement

After sitting cross-legged, straighten your back, your arms droop naturally, inhale hard through your nasal cavity, and at the same time lift your shoulders close to your ears;

Exhale slowly through your mouth while slowly lowering your shoulders.

Repeating the inhale and exhale movements 5 times can relieve shoulder pain.

2. curve method

Lie on your back and bend your knees, with your legs apart as wide as your shoulders, leaving a space as thick as the palm of your hand between your wrists and your body.

Inhale hard through the nasal cavity and slowly exhale through your mouth, while holding your back and waist close to the floor.

Repeat the above two actions 5 times.

3. breathing technique

Straighten your back and sit down cross-legged. Put your hands on the ribs in your chest, inhale hard through your nasal cavity, and feel the ribs expanding to both sides.

Like a sigh, exhale hard and feel the ribs slowly withdrawing.

Repeat the inhale and exhale movements 5 times.

After warming up, start practicing!

4. Tighten thighs

Lying on your side, support your body with your elbows, toes straight forward, and legs slightly forward than your waist.

Keep your toes straight, lift your upper legs slightly, and breathe in briefly through your nose.

Point your toes towards the ceiling and raise your upper legs. Exhale and lower your toes to step 2.

Repeat steps 2-4 5 times.

5. Strong arms

Kneel and straighten your back. Hands back with palms back and knees apart about one punch wide.

Exhale briefly and lift your arms back as far as possible.

Repeat it 10 times.

6. Close your lower abdomen and exercise your lower body

Lie on your back, bend your knees, legs shoulder width apart, and arms flat on your sides.

Stretch your right leg and point your toes towards the ceiling.

Inhale deeply through the nasal cavity and exhale through the mouth. Raise your left leg obliquely above and straighten it, and your body is in the shape of scissors.

Inhale, exhale, inhale, exhale, and change legs with your breathing.

Repeat the above actions in 5 groups.

7. Tighten waist

Lie on your side with your legs straight.

Inhale through your nose, exhale through your mouth, lift your legs as you exhale, and then slowly lower them.

Repeat it 10 times.

When doing Pilates, don't force your body too much to reach the standard posture. In fact, it's okay as long as the posture is correct. As long as you persist in this sport, you can achieve the expected results! (Internship Editor: Yan Yugeng)