Pilates in the bridge and the foot wrap-around

Bridge

Lying on the ground on his back, knees bent, feet flat on the floor, shoulder width apart.
Arms naturally at your sides, palms down. Take a deep breath in your stomach shrink when you
exhale, then slowly bend your hips, lift your hips, use your hips and lower back (and not
your arms) Hold your body . The upper part of your shoulder to prop your upper body (and not
your neck), just use your hands to maintain balance. Hold for 10 to 15 seconds, relax, and
then repeat again. Note: If you have neck pain problem, do not do this stuff.  

Recommended: hardness with softness, teach you to practice Pilates Pilates pilates blend of
East and West, made the concept of motion. Westerners have always focused on the ability of
the body muscle training, such as waist, abdomen, back, chest, etc.; and Asians to focus on
breathing and focus on training the mind, that is, meditation, yoga and tai chi is a good
example. Pilates pilates soft oriental Western fortitude combined length of the two, it
moves slowly and clearly, and are necessary for each position and breathing coordination. It
can be practiced at home, without space constraints. So, to find a free, peaceful place in
the lavish blankets, in accordance with the position described in this article, restore
peace and health of the body now!

Foot wrap-around 


Lying on the ground on his back, arms naturally at your sides, knees bent, feet flat on the
ground. Put your right leg straight towards the ceiling, feet tight. Breath, and then shrink
your belly.

Counterclockwise slowly rotate your right leg, keep your hips still. Turn out your legs when
you inhale, turn inward when the breath. Counter-clockwise for 6 times, then clockwise 6
times.
Repeat.