Pilates is now with yoga eponymous model body movement way of a kind, introduces below your is about thin leg the simple action, hope to be useful to you!
Practice group 1: rearmounted support
Action effect: ham lose weight. Meanwhile frap coxal, abdomen and lower back.
Action 1: posture, the bosom, accept stomach, heavy shoulders. Put your hands on your legs straight out, behind, pointing finger ahead, inhale.
Action 2: exhale, will coxal pulled upwards, leave the ground, foot stretchs tight straight.
Movement 3: inhale. Continue improving hip, until the body stretched into a straight diagonal lines. Hold for 10 seconds. Exhale return to action 1.
Repeated 2 ~ 4 back.
Tips
Second-ranking keeps the body stable.
Second-ranking don't shrug.
Second-ranking stretch it out the arms and legs.
Second-ranking if wrist injury stop practice.
Practice group 2: single leg kicks
Action effect: from hip - thigh calf - ankle, comprehensive guide-explore-design-grasp "plastic".
Action 1: prone, palm down, forearm tiejin ground, the elbow strut in shoulder under thescapulae, raise the upper part of the body. Legs together unbend, feel hip tightening.
Action 2: expiratory. Crus carried from the ground 15 degrees, knees do not bend.
Movement 3: keep up 15 degrees posture. Inspiratory, right foot kick to the right hip, Exhale, left foot kick left hip once.
Left, right foot repeatedly kicked 6 ~ 8 times. Exhale relax back to action 1
Tips
Second-ranking head and neck, back to keep a straight line, don't fadeaway.
Second-ranking don't shrug, outlining the.
Second-ranking remember accept stomach.
Second-ranking kicks, another leg always to keep from the ground up to 15 degrees.
Determined to use ham and coxal forces will crus carried from the ground, rather than rely on your knees
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