캐딜락 X 미니볼 필라테스 : 몸 관절 구석구석 기름칠해보는 시퀀스🧴

Cadillac Mini Ball Pilates 1. Kneeling Roll Down : Prepare by holding the Push-Through bar with both hands. : Exhale and roll down the spine, starting from your head. : Once you've reached the bottom, inhale and lengthen your spine. : Inhale again and roll up from your tailbone, stacking each vertebra on top of the other. 2. Pec Stretching : Prepare by extending the Push-Through bar with both hands. : Inhale and squat down, bringing your hips and heels closer together, deepening your chest. 3. Thoracic Rotation : Prepare by holding the center of the Push-Through bar with one hand. : Exhale and rotate your torso, pushing the Push-Through bar further forward. 4. Side Bend : Inhale and push the Push-Through bar, lengthening your sides. : Exhale and return to the starting position using the strength of your side. : Squeeze the ball between your knees to engage your adductors. 5. Arm Circle : Extend your arms with your sides extended. : Draw a circle around your shoulders with your outstretched arms. : Follow naturally with your gaze. 6. Hip Ext / Int Rot : Hold the ball against your shins. : When inhaling, externally rotate your knees upward. When exhaling, internally rotate your heels upward. 7. Hip Abd / Add : Hold the ball against your shins. : Keep your knees and heels in line. : Abduct and adduct your hips. 8. Hip Flex / Ext : Hold the ball against your shins. : Keep your knees and heels in line. : Flex and extend your hips. 9. Hip Circle : Hold the ball against your shins. : Draw a large circle with your knees. 10. Squat : Keeping the ball between your knees, squat down and then stand up. 11. Heel Up Squat Hold : Maintaining a squat position, raise your heels and slowly lower them. : Make sure your head remains level as you raise and lower your heels. 12. Hip Hinge : Inhale, push the push-through bar down and flex your hips. Exhale, pushing the soles of your feet firmly back up. 13. Hip Ext : Maintain a hip hinge and hold the ball at the crook of your shin. : Exhale and kick the ball behind your leg holding the ball. 14. Hip Abd : Maintain a hip hinge and hold the ball at the crook of your shin. : Exhale and kick the ball to the side of your leg holding the ball. 15. Hip Hinge + Shoe Add : Push the Push-Thru Bar with your ischial muscles. : Use your palms to press the sides of the Push-Thru Bar toward your torso. : Bend your hips deeply until your torso is facing the floor, then straighten upward to a 45-degree angle. : Feel the Push-Thru Bar firmly against your hips and check that your pelvis is not twisted. 16. Hip Hinge + Shoe Flex : Feel the Push-Thru Bar firmly against your hips and check that your pelvis is not twisted. : Hold the ball with both hands and flex your shoulders until your tailbone and hands form a straight line. 17. Hip Hinge + T Raise : Feel the Push-Through Bar firmly attached to your hips, and check that your pelvis is not twisted. : Alternately hold the ball with both hands and send it in a horizontal abduction direction, opening your chest and tightening your back. 18. Hip Hinge + Arm Circle : Feel the Push-Through Bar firmly attached to your hips, and check that your pelvis is not twisted. : Start with the ball overhead, then switch hands behind your hips. : Use your back and shoulders to keep your hands from dropping to the floor. 19. Hip Hinge + Shoe Ext : Feel the Push-Through Bar firmly attached to your hips, and check that your pelvis is not twisted. : Hold the ball with both hands above your hips and lift it. 20. Curl Up : Place a mini ball on your back and raise both knees. : Lightly support your head with both hands. : Lie down on the ball while inhaling, and then exhale, raising your upper body into a curl-up. 21. Oblique : Lightly climb up onto the mini ball using your abdominal strength to prepare. : Exhale, pull the push-through bar with one leg, meeting the opposite elbow. 22. Double Leg : Support both legs on the push-through bar and bend your knees to prepare. : Exhale, push both legs away from the push-through bar, and raise both arms. 23. Teaser : Lie back on the ball, bend your knees, and pull both legs up onto the push-through bar. : Exhale, lift your back off the ball, keeping your legs straight.