Do you want a dancer's body? Pilates is for you. These training programs come from the original Pilates developed by Joseph Pilates themselves, who first helped the dancers train and recover from the injury. The following is just an overview of how to perform the exercise. Of course, it is recommended to have a well-trained coach or work from a DVD. So let's get started.
Hundreds - This is a good exercise for the core to stabilize and exercise the abdominal muscles. Lying on the mat face up. Slowly get in and out of the breath before you start. Point your toes away from your position and start tightening your chin. No nervous neck starts to lift your neck and shoulders. Keep your legs straight and lift them from the floor. The higher the promotion, the easier it is to exercise. It's ok now, fun to start. Pull out your arm at five beats. Breath five beats, five beats. Once you reach one hundred, stop.
One-leg kick - one for novices and good for your legs. Lying on your stomach, legs together. Pull yourself to your forearm. The elbows are the same as the shoulders. Raise your right leg so it points to the roof and kicks it back to the bottom. Repeat it with the other leg.
Kicking with both legs - it can be difficult to maintain balance. Put your legs together, put your hands behind your back, and your palms up. Start from the right hand side. Bend your knees and move three times. When you lift your legs back, lift your chest from the mat to open your upper body.
Orignal From: Three best pilates pad exercises
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