Here are the steps and essentials of professional Pilates that I searched for you. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
1, pelvic rolling
Preparation posture: supine, pelvis centered. Bend your knees, punch your legs apart, relax your feet, put your arms on your sides, palms down, tuck in your abdomen, and sink your shoulders.
Action process: inspiratory preparation. Exhale to tighten the abdominal muscles, the pelvis is rolled up, and the spine is off the ground one by one until the scapula supports the body in a straight line. Inhale, hold, pay attention to the abdomen and tighten the hips. Exhale and return to the ready position one by one.
Action Tip: Kick your legs and abdomen to tighten your hips. The spine moves in sequence.
Target muscles: abdominal muscles and hamstring muscles.
Action purpose: beautify the back curve and avoid hip sagging.
2, supine spine rotation
Preparatory posture: supine, arms up? t？ Shape palms up, legs together, hip and knee flexion 90 degrees, knee joint above hip joint.
Action process: inhale the leg to one side, exhale to tighten the transverse abdominis muscle, drive the leg back to its original position, and then put it down in the opposite direction.
Action tip: Don't leave the scapula on the ground when rotating, and keep your knees clamped and flush when rotating.
Target muscle: oblique abdominal muscle.
Objective: To rotate the spine and eliminate abdominal fat.
Step 3 lift your chest
Preparation posture: supine, pelvis in the middle position, knees bent, legs slightly apart, feet relaxed, hands on your head.
Action process: prepare for inhalation, exhale, slowly contract abdominal muscles, lift shoulder blades off the ground, feel the movement of spine one by one, inhale and hold. Exhale slowly decreases.
Action Tip: Open the scapula and don't pull the neck hard. Target muscle: abdominal muscle
Objective: To eliminate abdominal fat.
4. Lift and rotate the chest.
Preparation posture: supine, pelvis in the middle position, knees bent, legs slightly apart, feet relaxed, hands on your head.
Action process: prepare to inhale and exhale, and the abdominal muscles slowly contract. Lift the scapula off the ground, inhale and hold, exhale, turn the upper body to one side, inhale and return to the center position, exhale, turn the upper body to the other side, inhale and return to the preparation position. Action tip: move your head with your shoulders and keep the height of your shoulders.
Target muscles: abdominal muscles and oblique abdominal muscles.
Objective: To burn abdominal fat and relieve the tension of neck, shoulder and back.
5, single leg lifting/conversion
Preparation posture: supine, pelvis centered, knees bent, soles relaxed, arms at your sides.
Action process: prepare for inhalation, exhale, lift one leg until the knee joint is directly above the hip joint, keep the big leg and the calf at 90 degrees, inhale and recover, and repeat for another leg several times.
Change: swap the position of the legs. When one leg is raised, the other leg is lowered.
Action tip: the abdomen is always tight, the pelvis is in a neutral position, and the lower back is kept on the ground.
Target muscle: abdominal muscle
Objective: To burn abdominal fat.
6. A hundredfold preparation
Preparation posture: supine, pelvis neutral, hips and knees at 90 degrees, arms raised, palms up.
Action process: exhale, lift your arms and upper body, put your arms at your sides, and keep your neck upright. Inhale, swing your arms up and down five times, exhale and swing your arms up and down five times. Inhale and stay still, exhale and slowly recover.
Action Tip: Tighten the abdominal muscles and keep the shoulder height.
Target muscle: abdominal muscle
Purpose of action: burn abdominal and arm fat.
7. Curl up
Preparation posture: supine, arms on ears, palms facing each other, legs straight and close together, toes extended forward, and pelvis kept in a neutral position.
Action process: inhale, stretch your arms forward, and raise your head and shoulder blades at the same time; Exhale, tighten the transverse abdominal muscles, and make the spine' off the ground', making the body change? c？ Form; Inhale and stay still, exhale and slowly recover.
Action Tip: Relax your shoulders and don't shrug, okay? c？ Don't bend over when you are in good shape.
Target muscle: abdominal muscle
Objective: To enhance the flexibility of spine and the strength of abdominal muscles.
8. Circle your legs
Preparation posture: Lie on your back, arms at your sides, toes straight.
Action process: lift one leg, hook your toes and straighten the other leg; Inhale, lift your legs and start to turn, exhale and turn again; Repeat six times and switch legs.
Action tip: Don't relax your calves, stick to the ground, tighten your abdomen and keep your pelvis stable.
Target muscle: abdominal muscle
Purpose: Stretch the ligaments of the legs and eliminate the fat in the legs and abdomen.
9. Roll like a ball
Preparation posture: sitting posture, hands on ankles, feet off the mat, eyes between legs, and balance.
Action process: roll after inhaling and roll back to the preparation posture before exhaling.
Action tip: Don't touch the ground with your head, and don't roll by inertia. Target muscle: abdominal muscle
Objective: To massage the spine and relieve the whole body tension.
10, sitting spine extension
Preparation posture: sit up straight, legs straight and shoulder width, tiptoe, fingers pointing forward and parallel to the ground, palms facing each other.
Action process: inspiratory preparation, expiratory downward roll forward, inspiratory retention, expiratory reduction.
Action tip: the next section of the spine.
Target muscles: abdominal muscles and erector spinae Target: Stretch back and hamstring muscles.
1 1, leg lift.
Preparation posture: Lie on your side, with your underground arms straight, your upper arms propped on your chest, your pelvis perpendicular to the ground, and your legs slightly bent forward.
Action process: exhale, lift your legs to the side, inhale, lower your legs but don't touch the ground.
Action tip: the body should lengthen the target muscle as much as possible: the abdominal oblique muscle.
Objective: To reduce the fat on the outside of abdomen and the inside of thigh.
12, basic back extension
Preparation posture: prone, forehead on the ground, arms on both sides of the body, palms on the outside of thighs, legs clamped.
Action process: exhale, hold your head high and get off the ground. Inspiratory reduction.
Action Tip: Tighten the abdominal muscles, sink the shoulders, and keep the head and shoulders consistent.
Target muscle: vertical spinous muscle
Objective: To enhance the strength of the upper and middle vertical spinous muscles.
13, rest position
Description: Kneeling posture, hips sitting on the calf. Stretch your arms forward and put your forehead on the ground.
Action purpose: Stretch the spine, back, waist and abdomen.
14, one hundred times
Preparation posture: supine, pelvis neutral, hips and knees at 90 degrees, arms raised.
Action process: lift your legs into a table, then slowly straighten out at an angle of 45 degrees with the ground, then lift your arms and upper body, and put your arms at your sides. Exhale, swing your arms up and down five times, inhale and swing your arms up and down five times. Until the completion of a hundred times, and then the body slowly recovered.
Action Tip: Tighten the abdominal muscles, keep the shoulder height and the pelvis in a neutral position.
Target muscle: abdominal muscle
Purpose of action: burn abdominal and arm fat.
15, stretch your legs
Preparation posture: lie on your back, bend your knees, open your arms back, palm up, shoulder width.
Action process: lift your legs into a table, exhale, lift your hands and upper body, and put your hands on the outside of your knee joint. Inhale, spread your arms back, straighten your legs, exhale, turn your arms around, gradually retract your legs, and keep your torso flexed and raised.
Action Tip: Keep your shoulders high and your waist always close to the mat.
Target muscle: abdominal muscle
Objective: To eliminate abdominal fat and strengthen leg muscles.
16, single-leg stretching
Preparation posture: lie on your back, bend your knees, open your arms back, palm up, shoulder width.
Action process: lift your legs into a table, exhale, lift your hands and upper body, and put your hands on the outside of your knee joint. Breathe in, breathe out, one leg straight, breathe in, breathe out, and exchange legs. Put your hands on your bent knees every time.
Action tip: Don't deviate from the center line with your knees, and keep tension when stretching your legs back and forth.
Target muscle: abdominal muscle
Action purpose: build a flat belly and eliminate leg fat.
17, oblique abdominal muscles cross stretching on one leg.
Preparation posture: supine, hands on your head, elbow joint open, legs flexed.
Action process: lift your legs into a table, exhale, lift your upper body, prepare to inhale, exhale, straighten one leg and bend one leg, turn your torso to bend your legs, inhale and restore, exhale, and exchange your legs and torso. Inhale and restore, exhale and continue.
Action tip: Don't leave your lower back when you rotate, and keep your elbow open all the time.
Target muscle: oblique abdominal muscle.
Action purpose: burn waist and abdomen fat and eliminate thigh fat.
18, sawing practice
Preparation posture: sit up straight, legs straight and shoulder-width, tiptoe, arms raised horizontally.
Action process: inhale, turn left, exhale, press your upper body forward, put your right hand on the outside of your left foot, and rotate your left palm to stretch back. Inhale, straighten, exhale and slowly return to the ready position, then change to the other side. Action tip: Don't leave the contralateral ischium when rotating, and keep your back straight when pressing up and down.
Target muscles: hamstring muscle and vertical spinous muscle.
Objective: To stretch thigh and arm muscles and eliminate excess fat.
19, sitting spine rotation
Preparation posture: sit up straight, legs straight and close together, toes hooked, arms raised horizontally.
Action process: exhale, turn the trunk to one side twice, inhale, return to the preparation posture, and exhale to change direction.
Action tip: straight back, when the trunk rotates, it drives the arm to rotate and the foot can't move back and forth.
Target muscle: oblique abdominal muscle.
Objective: To reduce abdominal fat and increase the flexibility of spine.
20. Open the bottle and rotate it
Preparation posture: supine, legs flexed, hands at your sides.
Action process: lift your legs at your desk and then straighten your calves. Inhale, legs to one side, exhale, draw a circle, from the other side
Go back to your original position and change direction.
Action tip: contract transverse abdominis muscle to avoid pelvis leaning forward; Always keep your legs clamped and the length is the same; If the flexibility is poor, you can bend your knees but your thighs should be perpendicular to the ground.
Target muscle: abdominal muscle
Objective: To eliminate thigh and abdominal fat.
2 1, abdominal oblique muscle stretching (lateral bending)
Preparation posture: sit on your side, with one hand on the ground and the other hand on your side, with your knees slightly bent and your upper sole in front of your lower sole.
Action process: inhale, straighten your legs, lift your pelvis off the ground to make your body in a straight line, and at the same time lift your upper arm to the side, exhale, bend your upper arm up close to your ear, raise your pelvis a little, inhale, return your arm, make your body in a straight line, and exhale to get ready.
Action tip: Don't overstretch the elbow joint, clamp your legs and keep the pelvis neutral.
Target muscle: oblique abdominal muscle.
Objective: To reduce the fat in the lateral abdomen and legs.
22, one leg kick
Preparation posture: prone, fingers crossed, elbow below shoulder, chest out, back straight, abdominal muscles tightened, legs straight slightly off the ground.
Action process: exhale, one leg bends slightly twice, the other leg repeats the action, inhale and repeat the same action.
Action tip: Don't shake your body when you hook your legs, and your knees are slightly off the ground; Keep the spine elongated.
Target muscle: hamstring muscle
Purpose of action: Tighten thigh and hip muscles.
23. Cat Stretching
Preparation posture: kneel on the ground, arms straight, palms directly below shoulders, knees directly below hips.
Action process: Exhale, pelvis backward, lumbar stretch, inspiratory spine back to neutral position, exhale, chest straight forward, armpit press down to extend thoracic spine, inspiratory spine back to neutral position.
Action tip: Don't hold your head too high when stretching the thoracic spine. Target muscles: abdominal muscles, erector spinae.
Objective: To increase the flexibility of the spine.
24. Front support
Preparation posture: prone, hands and knees on the ground, hands and knees under the shoulder joint and hip joint.
Action process: legs straight, feet supporting the ground, body in a straight line. Inhale and keep still, exhale. One leg is close to the chest and forms a 90-degree angle with the knee joint. Inhale and restore, and exhale with the other leg.
Action tip: Don't overstretch the elbow joint; Keep the pelvis stable when lifting the leg forward.
Target muscle: abdominal muscle
Objective: To reduce waist and abdomen fat.
25. Rear bracket
Preparation posture: sitting posture, hands straight behind your body, fingers forward, legs straight. Action process: Exhale to lift the pelvis to make the body in a straight line, inhale to lower the pelvis. Action tip: when the pelvis is lifted, the straight back should be lifted as a whole, and don't relax; Legs are always caught.
Target muscles: hamstring and gluteus maximus.
Action purpose: burn waist and abdomen fat and shape beautiful legs.
26. Groups
Description: Lie on your back, bend your knees and put your hands on your chest.
Objective: To relax abdominal muscles, spine and lower back, and stretch gluteal muscles.
27. hamstring stretching 1
Preparation posture: supine, legs straight and close together, arms raised.
Action process: lift your legs into a posture of bending over the desk, then straighten your legs, exhale, lift your shoulder blades, put your hands on the outside of your knee joint, inhale and exhale, put one leg down on the ground, hold the other leg with your hands and bounce it twice in the direction of your head, inhale and change your legs.
Action tip: Don't shake your body and keep it stable.
Target muscle: abdominal muscle
Objective: To stretch the muscle lines at the back of thigh and reduce the fat in thigh and abdomen.
28, hamstring muscle stretching 2
Preparation posture: supine, legs straight together, hands on your head, elbow joint open.
Action process: lift your legs into a desk posture, then straighten your legs, exhale, lift your shoulder blades, prepare to inhale and exhale, one leg touches the ground, the other leg bounces twice in the direction of your head, and inhale to change legs.
Action tip: Don't shake your body and keep your shoulders high.
Target muscle: abdominal muscle
Objective: To stretch the muscle lines at the back of thigh and reduce the fat in thigh and abdomen.
29, beyond the scroll
Preparation posture: lie on your back, put your hands on your sides, and straighten your legs together.
Action process: lift your legs into a desk shape, then straighten your legs to make them form a 60-degree angle with the ground, inhale, lift your legs to 90 degrees, exhale, and roll your legs back until your thighs are parallel to the ground and your hips are at 90 degrees. Inhale, let go of your legs, hook your toes, exhale, lower your legs and torso to the ground, and restore your legs to 60 degrees.
Action tip: You can't use inertia when rolling, and your legs must be straight.
Target muscle: abdominal muscle
Objective: To stretch the lumbar spine and the back of thigh to reduce the fat in the waist and abdomen.
30. Swing your legs (preparation)
Preparation posture: sitting posture, legs straight, knees at right angles, calves parallel to the ground, hands holding ankles.
Action process: inhale, bend your back, roll back, exhale, roll forward and straighten your spine.
Action Tip: When you roll back, do pelvis backward first, and then get up and straighten your back.
Target muscles: abdominal muscles and vertical spines Objective: To train the stability of trunk.
3 1, shoulder bridge (preparatory type)
Preparation posture: supine, knees bent 90 degrees, legs divided, sides closed.
Action process: exhale, pelvic roll, inhale and hold, exhale, keep the knee joint angle, lift one leg until the thigh is vertical to the ground, and put down the inspiratory leg. After exhaling 5 times, switch the other leg.
Action Tip: Tighten the abdominal muscles and hamstring muscles, and tighten the inside of the support leg, but don't open it.
Target muscles: abdominal muscles and hamstring muscles.
Objective: To increase the stability of pelvis and lumbar spine and reduce the fat of waist, abdomen and thigh.
32, elbow side kick
Preparation posture: Lie on your side, support your body with elbows, keep your shoulders and waist from collapsing, and hold your head with your hands.
Action process: raise the thigh to the same height as the hip joint, exhale, kick the toes forward twice, inhale, and kick the toes back twice.
Action tip: keep your body stable when your legs swing back and forth, and don't move your pelvis back and forth.
Target muscles: abdominal muscles, erector spinae.
Objective: To stabilize the trunk and burn the fat in the abdomen and thighs.
33. kick your leg
Preparation posture: supine, fingers overlapping behind your back, shoulders touching the ground, head turning to the right, left face sticking to the mat.
Action process: exhale, bend your legs three times at the same time, inhale, straighten your arms and legs, hold your chest out, pause, lower your body, turn your head to the left, and stick your right face on the mat.
Action tip: when lifting, close your abdomen and don't lift your head too high.
Target muscle: vertical spinous muscle
Purpose of action: to eliminate fat in thighs and back.
34. Swimming practice
Preparation posture: prone, arms and legs lifted off the ground and stretched for a certain distance, chest out.
Action process: inhale, lift the right arm and left leg alternately, then exchange the left arm and right leg 5 times and exhale 5 times.
Action tip: keep your torso stable, don't shrug your shoulders, and don't swing too much.
Target muscle: vertical spinous muscle
Action purpose: strengthen the back strength and shape the legs and back.
35. Swan diving (preparation)
Preparation posture: prone, nose pointing, elbow joint close to both sides of the body, palm down, stick to the mat.
Action process: inhale, lift your upper back first, then straighten your arms, exhale, bend your arms, lower your upper body and lift your legs at the same time.
Action tip: the abdomen is tightened, and the body should not lean to both sides.
Target muscle: vertical spinous muscle
Action purpose: strengthen the back strength and shape the legs and back.
36. Pull forward with one leg
Preparatory posture: from the previous support to the push-up posture.
Action process: exhale, lift one leg backward, extend your toes, inhale lower, repeat 6 times, and change legs.
Action tip: Keep your body straight and don't bend over.
Target muscles: hamstring and gluteus maximus.
Purpose of action: Reduce fat in waist, abdomen, buttocks and thighs.
37. Push-ups
Preparation posture: standing posture, feet apart, hands on your sides.
Action process: prepare to inhale and exhale, roll your body down until your hands touch the ground, prepare to inhale and exhale, climb your hands forward to push-ups, inhale, bend your elbows, lower body, exhale, push your body up with the help of pectoralis major, inhale and hold, exhale, climb your hands backwards to the starting position, inhale and hold, exhale, and roll your body up to upright.
Action tip: When rolling, the spine moves one after another.
Target muscles: pectoralis major and spinous process.
Purpose: To move the spine and tighten the chest.
38. Pull back with one leg
Preparation posture: supine, arms straight, body in a straight line.
Action process: exhale, lift one leg, inhale, put down, and repeat 6 times to exchange legs.
Action tip: don't collapse when lifting your legs, your elbows will bend slightly.
Target muscles: triceps brachii and spinous process.
Objective: To enhance the strength of the vertical spinous muscle and reduce the fat in the back, waist and abdomen and thighs of the big arm.
39、? t？ Great challenge (preparation)
Preparation posture: sitting posture, keep your back straight, lift your legs, bend your knees, keep your calves parallel to the ground, and put your hands on the outside of your calves.
Action process: exhale, bend and roll down the spine, raise your hands, inhale, roll up and return to the starting position.
Action tip: the pelvis tilts and rolls down, and then it is placed at the position where the scapula is off the ground.
Target muscles: abdominal muscles, erector spinae.
Objective: To increase the strength of abdominal muscles and reduce the fat in waist, abdomen and legs.
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