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

Now, we are going to do a magic circle exercise today I'll start with my magic circle on my knees

When you wake up, "Squeezing" and I'll do 10 like this 1 2 3 4 5 6 7 8 9 10 Stop as it is I'll do 10 "Squeezing" with my arm 1 2 3 4 5 6 7 8 9 10 good

Pull one leg to the side "Side Bending" Put it on your arms and bend to the side Move it far to the side and come back again 1, 2, 3, 4, 5, 6, 7, 8 Bring your arm to the middle

I'll do the other side Raise your arms up Move far and long, move toward your legs 1, 2, 3, 4, 5, 6, 7, 8 Bring your legs to the middle Next, go down under your hips, then push your feet and raise your arms Please sit down

I'll do eight 1, 2, 3, 4, 5, 6, 7, 8 Lie on your side Put a magic circle between your feet Lie on your side I'll do 10 "Squeezing" as it is

1 2 3 4 5 6 7 8 9 10 This time, put the lower leg between the magic circles I'll do 10 while raising the lower leg 1 2 3 4 5 6 7 8 9 10 Lie on the other side

Put a magic circle between your feet 1 2 3 4 5 6 7 8 9 10 Put your lower leg between the magic circles 1 2 3 4 5 6 7 8 9 10 Please stand up

I'm going to do "Push Up" I'm going to "Push Up", supporting it with a magic circle between the breasts in front of the sternum Keep your knees bent I'll do 10 1 2 3 4 5 6 7 8 9 10

Lie down forward as it is I'll say "Swan" Put your hands on the magic circle, lower your head, then press your hand gently, and your upper body will rise from the tip of your nose I'll do six 1, 2, 3, 4, 5, 6

Please stand up I'll repeat from the beginning again Please sit down on your knees Grab the magic circle and "Squeezing" as you get up I'll do 10 1 2 3 4 5 6 7 8 9 10

Please do 10 "Squeezing" as it is Please keep the inner thigh as it is Give me strength inside my armpits Give me your butt 1 2 3 4 5 6 7 8 9 10

Extend your legs to the side Put your hands up Go down the street and go up to the bridge 1, 2, 3, 4, 5, 6, 7, 8 I'll do the other side

I'm going to raise my arms up and down 1, 2, 3, 4, 5, 6, 7, 8 Bring it to the middle I'll sit and wake up Raise your arms up and bring them to the other side

1, 2, 3, 4, 5, 6, 7, 8 Lie on your side Put a magic circle between your ankles Keep your arms straight Lie on your side

1 2 3 4 5 6 7 8 9 10 Put the lower leg into the magic circle Put your lower leg up 1 2 3 4 5 6 7 8 9 10 I'll do the other leg

Put a magic circle between your ankles 1 2 3 4 5 6 7 8 9 10 Put the lower leg into the magic circle Put your lower leg up 1 2 3 4 5 6 7 8 9 10

Place a magic circle under your chest I'll do "Push Up" If you're good at it, it's okay to do it with your legs off Keep it flat so you don't press on your back 1 2 3 4 5 6 7 8 9 10

"Swan" will work Put your hands on the magic circle Please do not overextended your waist 1, 2, 3, 4, 5, 6 I'll stretch

Stretch while breathing out I'm going to get up gently, and I'm going to circle my shoulders I'll do four Put your hands together I'm going to do a neck circle

Take a big breath in front Good job

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