Fitness 114 Xiaobian Friendship Tip: In the following groups of Pilates, you need to pull your navel to your spine in each section. This exercise can help you to heal you the most. abdomen. Do it three times a week, once every other day.
Toe movement
A, lying on the ground, legs raised, knees bent 90 degrees. The thighs are straight up and the waist is parallel to the ground. Place your hands naturally on your sides with your palms facing down. Keep your abdominal muscles contracted while pressing your back against the ground.
B. Inhale, lower your left leg, and count "down, down", just start from your hip and slap your toes to the ground (but don't really touch the ground). Exhale, then lift your legs back to their original position and count "up, up." Then change to your right leg and continue to do your legs until you have 12 strokes on each leg.
Leg movement
A, lying on the ground on the back, legs straight. Lift your left leg toward the ceiling, straighten your toes, place your hands on your sides, and your palms face down. Hold for 10 to 60 seconds. (If this action makes you feel uncomfortable, you can bend your right leg and put your right foot flat on the ground)
B. Draw a small circle with your right toe and turn your leg from the hip joint. Inhale as you begin to circle, exhale at the end. Try to keep your body still, don't swing, and tighten your abdomen. Do 6 rounds of motion and then do it 6 times in the opposite direction. Then start to change to another leg.
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