Xiaobian today recommends a group of Pilates, which can effectively help you relieve low back pain, reduce body fat, improve flexibility and improve mental health.
Note: Pilates on the yoga mat is a gentle, low-intensity, but also powerful exercise.
one Standing flexion roll Stand straight with feet parallel, 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.
two Dynamic core inclined plate series Make inclined plate first.
Exhale and activate your abs to bring your right knee close to your 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 change sides.
three Thigh pull Kneel directly on your knees, under your hips, and touch the ground with the instep.
Exhale, lean back 45 degrees, start the abdomen, hips and feet, and keep 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.
four Kneeling side kick Kneel on your knees, put your left hand on the ground, extend your right hand upward, and then put it behind your head.
Lift the right leg at the same height as the hip, then put it down and repeat 10 times.
Then continue to keep the leg up and turn the leg 10 times in a small circle.
Do it 10 times on each side.
five Stretch your legs Lie on your back, lift your upper back slightly, lift your hands up, and activate your abdominal muscles to support your lower back.
Inhale, stretch your arms next to your ears, and then lift your legs at an angle of 45 degrees to the ground.
Exhale and put your arms around your knees, close to your chest.
Repeat 10-15 times.
six Scissor leg Lie on your back, raise your head and neck, and lift your shoulders off the ground.
Lift your right leg 3 cm above the ground.
Straighten your left leg towards the ceiling and hold your left ankle with both hands.
Then lift the left leg down 3cm from the ground, raise the right leg up, and grasp the right ankle with both hands.
Keep your hips stable during exercise.
Repeat 10 times.
seven Lie flat and clap your hands Lie on your back with your hands on your 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 5 times and exhale 5 times.
It can be adjusted properly and bend the knee 90 degrees.
Count to 100.
8 side turn 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 your original position.
Five times on each side.
nine Swimming style Lie on your stomach with your arms under your shoulders.
Activate your muscles and lift your head slightly off the ground.
Lift your chest and extend your arms straight forward 3 cm from the ground.
Bend your elbows to form a W, take a few breaths, and then put it down.
Repeat 15 times.
ten 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 back and forth alternately, keep the upper body stable and stretch the instep.
Repeat 10 times.
Then stay at the height of the hip, tie the instep, start turning in circles (the size of a tennis ball), clockwise and counterclockwise for 15-20 times respectively.
eleven abdominal curl 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 and keep your waist straight and your abdominal muscles activated.
Then put it down slowly.
Repeat 10 times.
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