The Pilates couple jointly created more than 500 movements, including mat exercises and machine movements.

It is a whole-body coordination exercise that mainly exercises the deep small muscles of human beings, maintains and improves the appearance of normal posture, achieves body balance, develops the range of activities and mobility of the trunk and limbs, emphasizes the control of core muscles, and strengthens the human brain. Nerve sensing and control of limbs and skeletal muscle tissue, coupled with correct breathing methods

Improvement of leg shape (X-shaped legs, O-shaped legs), forward and backward pelvic tilt, scoliosis, hunchback, rounded shoulders

Improve deep muscle control

Improved control, body stability, and muscle mass

Find your body's balance

Relevant improvement of cervical spine, lumbar spine, pelvis, and knees; auxiliary improvement of cardiovascular and cerebrovascular diseases, diabetes, etc.; fractures, sports injuries, and postoperative rehabilitation training

Date of birth: 1883

Place of birth: Dusseldorf, Germany

Have suffered from rheumatic fever, asthma, rickets

Life: Emigrated to England in 1912 In 1914 World War I was brought to Lancaster and the mat movement was created Cadillac was created to help bedridden patients during the 1918-1919 influenza outbreak. In the early 1920s, he met Rudolf Von Laban, the founder of Laban dance music, and Mary Wiaman, the founder of expressionist dance, and incorporated the Pilates mat exercise system into dance movements. In 1925, he met Clara, who later became Pilates’ wife. She was the most loyal supporter and promoter of the Pilates movement. Established "Cybernetics" studio in 1926 Promoted its unique training method and invented the universal sliding bed Reformer, Wunder Chair, Cadillac, Ladder Barrel, and Spine Corrector. In 1966, a fire broke out in the studio. During the rescue, he accidentally fell and inhaled a large amount of smoke, causing pneumonia. He lost his life the following year at the age of 84.

Breathing for Pilates, also known as lateral breathing Suitable for: all sports, all people Method: Inhale through nose and exhale through mouth

Suitable for people: People with unilateral muscle tone imbalance

Also known as pump breathing Suitable for the crowd: People who exercise vigorously Note: Rapid and rapid breathing may cause respiratory alkalosis. Pay attention to the duration of movements and take appropriate rest.

Suitable for the crowd: People with low back pain Method: Place a small ball on the chest or abdomen or hip, rest your head on your forearms, or kneel, extend your hands forward, put your head on the ground, inhale slowly, and feel the expansion of your waist and back

diaphragmatic breathing Suitable for: Breathing patterns in quiet conditions Method: The diaphragm is fixed and contracted, the central tendon descends, the abdomen bulges, the upper and lower vertical diameter of the thorax changes, and the resulting breathing

In the preparatory pose with knees bent, the upper and lower legs are bent at 90 degrees, and the back of the neck, the midpoint of the shoulders, and the sacrum are in a straight line

Rest your head on your forearms, raise your legs slightly, and leave space in your armpits and waist

Keep your head straight, look straight, tighten your abdomen, and keep your legs straight

Find the torso from the ischium, with the head, thorax and hips in a straight line

The head, upper back, and sacrum are in a straight line, the insteps are straight, and the head and shoulders, arms and body, hips, and thighs are all at 90 degrees.

The shoulder, hip, and knee joints are in a straight line

forward and backward movements, flexion and extension

Horizontal movement, external rotation, internal rotation

Left and right movement, abduction, adduction

29 pieces of skull

51 trunk bones

64 upper limb bones

62 lower limb bones

Superficial layer: trapezius, latissimus dorsi, levator scapulae, rhomboids

Middle layer: superior serratus posterior muscle, inferior serratus posterior muscle

Deep (back extensor muscles)

chest and upper limb muscles

Thoracic proper muscles (respiratory function)

Transversus abdominis, internal oblique, external oblique, rectus abdominis, quadratus lumborum, diaphragm, psoas major

anterior muscle group

posterior muscle group

medial muscles

anterior muscle group

posterior muscle group

main inspiratory muscles

accessory inspiratory muscles

main expiratory muscles

accessory expiratory muscles

tendon cuff

deltoid muscle

teres major