Power Pilates Practice

Pilates has many benefits for many people. Pilates is a way to lose weight and keep fit. It can also exercise the limbs. Pilates is mainly a combination of many exercises. This kind of Pilates is more troublesome. It also needs to be reasonable and persistent when doing this kind of exercise. You must maintain sufficient strength when doing Pilates. So what are the methods of strength Pilates?

Posture 1:

1. Lie on your back with your knees bent, your feet straight and your head straight. Keep your spine neutral. Pull your abdomen in. Pull your navel toward your spine. Keep your arms at your sides and lift them slightly off the mat. Draw your shoulder blades toward your spine. Breathe in, count to 5, and breathe out, also count to 5. Pat the ground with both hands and adjust your breathing to coordinate with your hand movements. Maintain a steady lateral breath.

Lengthen your arms; draw your shoulder blades toward your spine; draw your abdomen in.

Once you feel confident in the first pose, you can lift your feet off the ground: your knees are directly over your hips and your feet are level with your knees. Do not let your knees drop downward, as this will cause your spine to curve. If this is too difficult, you can lift only one leg without twisting your hips. Repeat the previous breathing pattern. Always keep your abdomen flat and maintain distance between your hip bones and sacrum.

Draw your shoulder blades toward your spine; keep your knees directly over your hips; keep your toes pointed; and keep your feet at knee height.

Lift your upper body off the ground. Keep your chin close to your chest and face toward your thighs. Without tensing your neck, draw your shoulder blades toward your spine. Maintain the previous breathing rhythm for 100 times. If you want to increase the difficulty, you can straighten your legs. When doing this posture, you should look down and check whether your abdomen is flat and your sacrum is prominent.

If you want to train this kind of strength through Pilates, you can get good training results. When doing Pilates exercises for yourself, you must consult a professional instructor, so that the effect of your Pilates exercises will be best. The postures for Pilates exercises should be reasonable. When training strength, you can also do some stretching or barbell lifting exercises, which are also best.