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PILATES: BASIC EXERCISES

The following set of Pilates exercises is a complete workout for strengthening muscles.
Twisting
Technique:
1. Sit on the floor and stretch your legs, put your hands on your hips, keep your back straight. This is the starting position.
2. Bend your knees, press your feet against the floor and do not tear them off until the end of the exercise. With your hands, grasp the back of the thighs near the popliteal cavity. Head pull up, as if pulling the body.
3. When rounding your back, slowly lower your back to the floor, feeling each next vertebra touch the floor.
4. Continue dropping down to touch the middle of the back.
5. Then start curling back, gently lifting your back from the floor.
6. Straighten the spine completely and head up.
Perform 5-6 repetitions of this exercise.
It is important:
To properly perform this exercise, try to imagine that the head and neck should be a continuation of the spine.
Stretching
Technique:
1. Lie on your back, stretch your arms along your body, bend your legs slightly at the knees. This is the starting position.
2. While inhaling, bend your knees and, grasping the ankles with your hands, pull them up to your chest. Head and pull closer to the knees.
3. Release your arms and, straightening your legs, lift them up. Keep your hands parallel to the floor without touching it.
Repeat the exercise 6-8 times.
It is important:
To facilitate lifting the legs, strain the muscles of the buttocks.
Follow the pace of the exercise, trying to keep your breathing even.
Alternate stretching
Technique:
1. Lie on your back, stretch your arms along your body, bend your legs slightly at the knees, feet pressed to the floor. This is the starting position.
2. Bend your knees and pull them to your chest.
3. Clasp your left leg slightly below the knee and, holding it in place, at the same time straighten and lift up the right leg. Head and pull closer to the knees.
4. Perform the same movement, reversing the legs.
Repeat the exercise 6-8 times for each leg.
It is important:
Follow the pace of the exercise, trying to keep your breathing even.
Control that the body does not move to the sides when doing the exercise.
When straightening your legs, try to stretch your top with your fingertips, as if stretching your body.
Swinging
Technique:
1. Sit on the floor, legs slightly bent, so that the feet were pressed to the floor. The back is straight, and the head stretches its top, as if pulling the spine.
2. Clasp the hips from the outside and tighten the abs, pulling in the stomach. Then rounding your back, and gently back down to the floor.
3. Go down until you remove the lower back from the floor. Make sure your back stays rounded and don’t throw back your head.
4. Slowly sway from side to side.
5. And then smoothly return to the starting position and again stretch your head upwards, stretching your back.
Perform 5-6 repetitions of this exercise.
It is important:
Do not hold your breath during the exercise.
To properly perform this exercise, try to imagine that the head and neck should be a continuation of the spine.
Do not allow sudden movements, all your movements should be controlled by muscle tension.
Exercise “Hundred”
Technique:
1. Lie on your back and pull your legs bent at the knees closer to your chest. Pull the feet. This is the starting position.
2. The next step: lift your legs slightly, and also lift your head and shoulders off the floor.
3. Holding your legs in the accepted position, start waving up and down with your hands. Maintain a small amplitude, and try not to move your legs at this moment.
Perform 100 sweeps, try to combine them with breathing, for example, for each breath, make ten movements up and down.
It is important:
Do not throw back your head when doing the moves.
Do not hold your breath during the exercise.
Do not make sudden movements, all your movements should be controlled by muscle tension.
Leg Circle Exercise
Technique:
1. Lie on your back, stretch your arms along your body, bend your legs slightly at the knees, and your feet pressed to the floor. This is the starting position.
2. As you exhale, lift your right leg straight up.
3. Begin to perform its circular rotation: make 5-6 movements, first clockwise, and then the same number against.
4. Then do this exercise for your left leg.
It is important:
Control that the body does not move to the sides when doing the exercise.
Watch your breathing, it should be slow and even.
Try not to take your head off the rug.
It is important that the legs are relaxed during the exercise.
Folding
This exercise is designed specifically for stretching the spine.
Technique:
1. Sit on the floor and stretch your legs forward, feet and toes stretch to your knees. The back is straight. This is the starting position.
2. Stretch your arms in front of you and, as you exhale, curl at the top

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