These exercises of Pilates method are very beneficial to strengthen and lengthen our muscles in both legs and buttocks, may also work the abdomen and better posture.
Exercises extensions:
In a lying position on the left side of our body with good left arm stretched and the head should be relaxed on the arm. If you prefer to accommodate a pillow under the head of the foot that way, you achieve alignment between your neck and spine, and then do knees bend forward to create a right angle in relation to this body.
Make a breath and exhale when contracting the abdominal muscles and stretch the right leg, raise your leg while doing the stretch, try not to arch your lower back or hip that left on the floor. This exercise should be held at least 5 seconds, slowly lower the leg, flex and then relax on the left side. At the end switch sides and repeat this session on the left side.
Exercises, circles:
Following the above exercise, do a breath and when exhaling contract the abdominal muscles and extend the right leg is parallel to the floor, but without the hips remain uneven.
Try to keep the leg to this high, take a deep breath and form circles 5 times in one direction and 5 in the opposite direction. Hold the leg extension outward and the foot is retracted.
When completed the exercise, gently down right leg, bending the knee and back it up on the leg that is on the base. Then switch the position and repeat with the other leg is up.
This is in short the art of the month, a plan ideal exercise to control your posture and to enhance the buttocks and legs.