Fitness should be simple. Let’s look at Pilates to slim down your waist.

　　The great thing about Pilates is that it is not restricted by the venue. You can even do it on the floor with a mat. Compared with yoga, which is somewhat similar, it combines the "hardness" of Westerners - focusing on the training of body muscles and functions, and the "softness" of Easterners - emphasizing the unity of body and mind during practice. Are you a "little belly lady"? Then act quickly!

　　Basic Pilates movements

　　1. Abdominal movements: 100 times of preparation

　　Bend your legs at the knees, relax your feet, and stretch your hands and arms. When exhaling, lift your chest, extend your hands in a circle in front of your body, with your palms facing down; swing your arms up and down on both sides of your body. The breathing rhythm is 5 times of exhalation, 5 times of inhalation, and a total of 100 arm swings.

　　2. Spinal Action: Spinal Rotation

　　Sit on the mat, keep your back straight, open your arms at your sides, palms up, legs shoulder-width apart, and hook your feet. When exhaling (2 times), turn the body to one side; when inhaling, return to the center position; when exhaling (2 times), turn the body to the other side; inhale and return to the center position.

　　Lie on your side, with one hand stretched out in front of you, palm up, and the other hand on your chest. Keep your legs together, lift your legs with the help of your waist, hold for a while, then slowly lower them, and then repeat. Pay attention to keeping your body stable, your toes off the ground, and your movements gentle.

　　4. Back movements: swimming exercises

　　Lie on your stomach, spread your fingers flat forward, raise your chest, lift your arms and legs off the ground, relax your neck, look down on the mat naturally with your head, inhale 4 times in short bursts, lift your right arm and vibrate your left foot up and down 4 times; exhale 4 times in short bursts, raise your left arm and vibrate your right foot up and down 4 times, and then cycle. Pay attention to the stability of the trunk, keep the chest and knees off the ground, and keep the vibration gentle.

　　5. Comprehensive action: front support

　　Kneel on the mat with your arms at a 90-degree angle to the ground, your thighs perpendicular to the ground, and your thighs and calves at a 90-degree angle. When inhaling, straighten your legs outward in sequence, place your front feet on the ground, and keep your body in a straight line; when exhaling, retract your legs in sequence. Pay attention to keeping your legs, hips and body in a straight line, and don't raise your hips too high or lower them too low.

　　6. Relaxation actions:

　　Used to relax between movements. Sit back, press your shoulders down, relax your lower back as much as possible, and take 3-5 deep breaths.

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