Is Pilates effective for weight loss?

　　△ What is Pilates?

　　by effectively exercise The core muscles that have not been realized until now have regained flexibility and flexibility. healthy body!

　　Nowadays, many people have successfully built a perfect body shape.

　　Recommended to the following people

　　●I look like I have muscles, but I always feel like my body is not well-proportioned.

　　●Working at a desk, etc., often maintaining the same posture for a long time

　　●Troubled by shoulder pain, low back pain

　　●easily irritable

　　△ Experience Talking about the Challenge of Lower Abdomen -7cm in Two Weeks

　　Real life challenge

　　Two weeks of hard work to make my thighs slimmer!

　　result……?

　　size changes

　　Height 168cm

　　Weight 56.6cm - 53.5kg (-3.1kg)

　　Body fat 26.7% - 24.1%

　　Both arms 25cm - 25cm (-0cm)

　　Bust 89cm - 87cm (-2.0cm)

　　Waist circumference 71.5cn - 69cm (-2.5cm)

　　Lower abdomen 87cm - 80cm (-7.0cm)

　　Hip circumference 91.5cn - 89cn (-2.5cm)

　　Thigh 51.5cm - 50cm (-1.5cm)

　　Calf 34cm - 33.5cm (-0.5cm)

　　△Master the breathing method first

　　The most important thing about breathing is breathing. First of all, you must master it firmly!

　　First, start by mastering the basic postures of Pilates. The most natural and correct posture for the body is to maintain the S-shaped curve of the spine. In addition, all exercises should be performed while exhaling. This is an iron rule. Be sure to focus your full awareness on your posture, breathing, and core muscles!

　　Lie on your back and raise your knees. Keep the soles of your feet on the ground, and keep the three points of your left and right waist bones and pubis parallel to the ground. Note that the sit bones cannot lift off the ground. Do not bend your spine backward, but maintain an S-shaped curve. Place your hands naturally on your sides, palms down, and fingertips straight toward your feet.

　　Breathing means slowly inhaling through the nose. The key is to make the ribs widely expand between the left and right sides and the back when breathing. Be careful not to bulge your abdomen.

　　After fully inhaling, exhale while lifting the pelvic floor muscles from bottom to top. in the case of female If so, first tighten your vagina, and then slowly tighten your abdomen just like pulling down the zipper of tights. Place your hands on your lower abdomen and occasionally check to see if the triangle between your waist and pubic bone is level.

　　△ Exercise 1 Strengthening of Flexibility and Core Foundations

　　The first is training to allow the spine to move smoothly. This coordinates the balance of the bones, allowing them to return to their correct position, for example. The key point is to try not to exert force on your buttocks and thighs, but to do it in a relaxed state.

　　1. Assume the basic posture of lying on your back and inhale. While exhaling, lift your pelvic floor muscles and lift your spine from the tailbone off the ground little by little until you maintain a balanced position in the center of your shoulder blades.

　　2. Inhale slightly, exhale again while returning to the basic position. The key is to slowly extend your spine while landing in the reverse order of step 1. Note that feet 1 and 2 cannot leave the ground. Do this 5 to 6 times in a row.

　　△Exercise 2 Use your muscles gently!

　　Usually when talking about abdominal muscle exercises, you will unconsciously tighten your abdomen, which is absolutely NG. The key point is to stand up softly when stretching your upper body toward your head. Don't put unnecessary force on your head and shoulders, but stay relaxed. Aim for 6 to 10 rounds.

　　1. Take the basic posture. If you are tired, you can put your hands under your head, but be careful not to lift it with your arms. Lower your shoulder blades toward your hips and relax your head and shoulders appropriately. Breathe in slowly through your nose.

　　2 While exhaling, raise your upper body. The important thing is to lift your pelvic floor muscles and stretch your upper body toward your head, while also starting to lift from the top of your head. Feel the tension in your lower body toward your toes. While exhaling, return your upper body to its original position.

　　△ Exercise 3: Tighten your abdomen again

　　Lift your upper body, cross your legs and bend and stretch them. It is important to keep your upper body, especially your pelvis, stable. Be careful not to swing your waist repeatedly and extend your toes consciously. Let’s try it with a goal of 6 times!

　　1 Start with a basic pose. Keep your feet straight toward your toes. Lift your right leg and place your hands on both sides of your knees. Be careful not to hug your knees tightly. Also, focus on not tilting your pelvis, which is key.

　　2 Exhale, lift your upper body according to the essentials of exercise 2, raise your left leg to a 45° angle, and straighten it with force. Point your toes straight ahead. At this time, the pelvic floor muscles will continue to pull. Be sure to keep your body steady and don't bend your back!

　　3. Keep your upper body still, while inhaling and exhaling, switch your left and right feet. Repeat about 6 times. Although it is a bit difficult to lift to 45°, it is actually easier to lift it higher. If you are too tired, you can straighten your legs toward the ceiling.

　　△ Exercise 4 Strengthen the bulging belly

　　Compared with exercise 3, it is more challenging to a higher difficulty level. Because of the increased twisting part of the upper body, the pelvis will gradually begin to shake easily. Therefore, you must always concentrate on practicing. Gradually, the muscles on the inside of the abdomen will become what you imagined.

　　1. Take the basic posture and hold the back of your head with both hands. Start with your right leg bent at the knee and your left foot straight toward your fingertips. While inhaling and exhaling, twist your left arm toward your right knee and straighten your left foot at an angle of 45°.

　　2. While inhaling and exhaling, return to the original position and do the same on the other side. At this time, be careful not to bend your shoulders and elbows, but to twist your body. After repeating it about 10 times, slowly return to the basic position.

　　△Exercise 4: Shape the charming curves of your back

　　From prone positions to exercises that lift your upper body like you are flying through the air. Because it uses the muscles of the back and abdomen at the same time, it can shape the curve of the back. Instead of mustering up the energy to stand up quickly, stand up while extending your spine toward your head. Practice 4 to 6 times.

　　1 The key point of the basic prone position is to keep the waist bone close to the ground and the pubic bone as close to the ground as possible. In this way, the belly button will naturally lift off the ground, which can be used to check whether the prone posture is correct. If possible, lay out something like a towel so that your face can be completely facing down.

　　2. While inhaling and exhaling, raise your upper body. Pull your shoulder blades down toward your navel, extend your spine, and slowly lift your head off the floor. Imagine your body stretching diagonally. While inhaling and exhaling, return to the original position.

　　△ Additional Exercises Morning and Evening Stretching Exercises

　　It is recommended to do this stretch after lying on your stomach or when you wake up in the morning. Open up your body and breathe in the air with your whole body.

　　1 Sit upright with your heels placed under your sit bones. Stretch your hands forward, extending your spine while slowly lowering your upper body forward. After stretching, inhale and exhale again and again. The key is to stretch your body as soon as you exhale.

　　2 While taking a big breath in and out, slowly raise your upper body. It's as if the spine is slowly returning to the pelvis, little by little. Finally, raise your head and return to a sitting position with your sit bones resting on your heels.