What is the “fluidity” of Pilates movements? Simply put, the movements must be uniform and continuous. Yoga will require you to maintain a posture for a period of time. Pilates rarely requires "freeze". When you are fluid, you naturally use focus, control, axis, and breathing.

Concave waist, perfect C shape, hips look upturned.

Back Exercise Group One: Swan Alice

Action effect: beautiful waist line, smooth the lower abdomen, increase back elasticity, so that the spine is the opposite direction of the stretch.

Action: prone, face down, hands on both sides of the shoulders, legs open with the pelvis wide, tighten the lower back and buttocks, navel contraction.

Action: Apply the power of the upper back, inhale, lift the chest away from the mat.

Action: Spread out your arms, maintain the cohesion of the axis, lift the body into an arc.

Exhale, lower the trunk and return to action 1. Repeat.

Tips

• Tighten the lower back and hips, feeling both tightly squeezed together.

• The movement process maintains the extension of the spine and cervical spine.

· The cervical spine and spine are in a straight line. Do not raise your head backwards.

· When you repeat steps, you can gradually increase the amplitude of the movement.

Back Exercise Group Two: Camelback Stretching

Action effect: Strengthen the lower back, abdomen, buttocks lines, coordinate the balance of the body.

Action: Pull the body, sit on the heel, stretch your hand, and place your forehead between your arms.

Action: Pull up the torso, arms around the head to support the body backwards, fingertips forward.

Action: Inhale, raise the buttocks upwards, and make a reverse posture. Look straight ahead and tighten your hips.

Exhale, return to action 2, then return to action 1. Repeat.

Tips

· Tighten the buttocks and thighs. • Be careful not to let the legs, buttocks, and shoulders squat down during movement.

• Eyes are in direct view at Acts 2 and 3 and do not look up.

Keep your movements smooth.


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