Pilates Core Bed | 6 Movements Explained

In Pilates practice, large equipment is constantly popular.
Integrating Pilates large equipment into the course can not only reduce the burden of practice and enhance the fun of learning, but also have many unexpected gains.
Among them, the core bed is one of the most popular members of the large equipment family, because it has the characteristics of diversified compound sports, and is also called the "universal bed".
The following is a detailed explanation of the 6 movements of the core bed:
1. Lying kick training: stretch the hip joints, spine and thigh joints and stretch upward, with the toes slightly forward.
2. Arm strength training: push forward with both arms, and use the fingertips of both hands to touch the feet.
3. Deep breathing: breathe in the whole range, bulge the chest when inhaling, and sink the body when exhaling.
4. Waist twist: contract the waist muscles and gently twist the arms to the left and right.
5. Shoulder lift: lift the shoulders and lower limbs upward with force. Note: The arms must be fully extended and pressure must be applied to the chest wall.
6. Double-leg support: Push your hands toward your thighs. Rest in bed for 15 minutes.