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Today, I recommend a group of Pilates to you, which can effectively help you alleviate low back pain, improve flexibility and improve mental health.
Note: Pilates on yoga mat is a gentle, low-intensity, but also powerful exercise.
1 standing posture: bend forward and roll.
Stand straight with your feet parallel, with the hip width apart.
Inhale, then exhale, and raise your arms above your upper back.
Inhale, then exhale, folding forward and facing the ground.
Inhale, bend your knees, sit like a chair, and raise your hands.
Exhale and return to standing position.
Repeat 5 times.
2.
The dynamic core inclined plate series is first made of inclined plate.
Exhale and activate the abdominal muscles to bring the right knee close to the chest.
Inhale, straighten your right leg back and up, point your toes to the ceiling, and activate the strength behind your hips and big feet.
Repeat 15 times, then switch sides.
3.
Pull your thighs and kneel directly on the ground with your knees, under your hips, and the instep touches the ground.
Exhale, lean back 45 degrees, start the abdomen, hips and feet, and maintain a straight line from head to knee.
Inhale and return to the start position.
If you want to be more challenging, you can lower your back and raise your hands.
Repeat 10 times.
4 kneeling side kick knees, left hand on the ground, right hand extended upward, and then placed behind the head.
Raise the right leg at the same height as the hip, then put it down and repeat 10 times.
Then continue to keep the legs raised and rotate the legs for 10 times in a small circle.
Do it 10 times on each side.
5.
Stretch your legs and lie on your back, slightly raise your upper back, raise your hands, and activate your abdominal muscles to support your lower back.
Inhale, stretch your arms beside your ears, and then lift your legs at a 45 degree angle to the ground.
Exhale and put your arms around your knees, close to your chest.
Repeat 10-15 times.
6.
Lie on your back with scissors legs, raise your head and neck, and drive your shoulders off the ground.
Lift your right leg 3 cm above the ground.
Straighten your left leg, face the ceiling, and hold your left ankle with both hands.
Then the left leg is 3 cm off the ground, while the right leg is raised up, holding the right ankle with both hands.
Keep your hips stable during exercise.
Repeat 10 times.
7 lie flat, clap your hands on your back, and put your hands on both sides.
Lift your head, neck and shoulders, and stretch your legs to a height you can maintain.
Start raising your arms up and down, inhale for 5 times, and exhale for 5 times.
It can be adjusted appropriately, bending the knee 90 degrees.
Count to 100.
Turn sideways and lie on your side, then support your upper body with your right hand, straighten your legs and cross your ankles.
Exhale, activate the core and rotate the hips to the left foot, lifting your feet to a position you can bear.
Inhale and return to the original position.
Five times on each side.
9 swimming prone, arms under shoulders.
Activate your muscles and lift your head slightly off the ground.
Raise your chest and extend your arms straight forward 3 cm from the ground.
Bend your elbow, form a W, keep breathing for a few minutes, and then put it down.
Repeat 15 times.
Practice lying on your left side with your legs slightly forward in front of your hips.
Lift the right leg to the height of the hip, kick alternately back and forth, keep the upper body stable, and stretch the instep.
Repeat 10 times.
Then stay at the height of the hip, tie the instep, start to rotate (the size of a tennis ball), clockwise and counterclockwise for 15-20 times respectively.
Sit up and lie on your back, stretch your hands towards the ceiling, raise your head and start the core to roll up smoothly.
When you get up, touch your toes with your hands, keep your waist straight and keep your abdominal muscles activated.
Then put it down slowly.
Repeat 10 times.
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