[Playing Pilates]??? ? ????Leg&Hip Workout[????? ??? ????]

Take a big breath Lie on its side as it is

Bend your lower leg and stretch your upper leg Do arm pillows Do not collapse behind the pelvis You can also support the ribs with your hands "Point" the upper leg, so I'm going to move it up and down

I'll do 10 1 2 3 4 5 6 7 8 9 10 This time, I'll "Flex" the tiptoe of the upper leg 1 2 3 4 5 6 7 8 9 10 "Point" the upper leg and raise the leg to the width of the pelvis I'll do 10 "Circle" "Circle" small 1 2 3 4 5 6 7 8 9 10 Do the opposite

1 2 3 4 5 6 7 8 9 10 Keep your legs down Bend your upper leg Then stretch the lower leg Take one big breath While pushing the lower leg, move it up and down

I'll do 10 1 2 3 4 5 6 7 8 9 10 I'm going to "Circle" with my lower leg I'll make it smaller 1 2 3 4 5 6 7 8 9 10 I'll do the other side 1 2 3 4 5 6 7 8 9 10 Put your legs down

Please put both legs together and bend I'll do "clam" Pay attention to the side I'll do it 10 times twice start

1 2 3 4 5 6 7 8 9 10 I'll do 10 more 1 2 3 4 5 6 7 8 9 10 I'll lie down on the other side I'll start again from the beginning Extend your legs Bend your lower leg

start 1 2 3 4 5 6 7 8 9 10 I'll "Flex" the toes of the upper legs 1 2 3 4 5 6 7 8 9 10 "Point" the upper leg Raise your upper leg to the width of your pelvis I'll do "Circle"

I'll do 10 1 2 3 4 5 6 7 8 9 10 I'll do the other side 1 2 3 4 5 6 7 8 9 10 Bend your upper leg Please stretch your lower leg Take a big breath

"Point" the lower leg Move it up and down I'll do 10 start 1 2 3 4 5 6 7 8 9 10 I'll do 10 "Circle"

1 2 3 4 5 6 7 8 9 10 I'll do the other side I'll do 10 1 2 3 4 5 6 7 8 9 10 Bend both legs "Clam" "Point" your toes

start 1 2 3 4 5 6 7 8 9 10 I'll do 10 more 1 2 3 4 5 6 7 8 9 10 Gently rises to the side Please sit on your knees I will exercise by moving the hips up and down

Raise your hips and sit sideways 1, 2, 3, 4, 5, 6, 7, 8 Please put your hands Please raise your arms Stretch while sitting sideways Please wake up while pushing

1, 2, 3, 4 Please relax and sit down I'll do "Kneeling Side Stretch" Keep the shank sticking You can also put your hand on the pelvis I'll do 10

1 2 3 4 5 6 7 8 9 10 Take a big breath Get up, stretch your upper legs Open your arms Lift your upper leg 10 times 1 2 3 4 5 6 7 8 9 10 I'll do the other side

Make the shank 90 degrees I'll do 10 1 2 3 4 5 6 7 8 9 10 Get up, stretch your upper legs Open your arms I'll do 10

1 2 3 4 5 6 7 8 9 10 I'll fold my knees and say "Elbow Plank" I'm going to lower the hips horizontally and "Twist" the pelvis I'll do 10 1 2 3 4 5 6 7 8 9 10 I'll rest on my knees to the ground Stay in the "Quadruped" posture

Please extend your right leg Please balance Please do not let the pelvis go down The torso does not go down Come back

I'll do the other side Make sure you don't hit your back Keep your legs and head long Please talk again Sit down and stand in front of your hands

I'll do "Circle" on my wrist I'll do it four times 1, 2, 3, 4 I'll do the other side four times 1, 2, 3, 4 I'll put my hand on the shoulder and "Circle" 1, 2, 3, 4 I'll do the other side

1, 2, 3, 4 Put your hands on your chest I'll "Circle" my head I'll do two each I'll do the other side Put your hands down and look straight ahead

Take a big breath Good job

Chris Lindstrom Jersey