■Ｐｉｌａｔｅｓ　エクササイズポーズ事例

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Ｐｉｌａｔｅｓとは？＞エクササイズポーズ事例
							Rolling like a ball. Requires balance, coordination and core control. Inhale to begin and exhale roll. Return to the seated position by pulling in on the abdominal muscles and coming back to the balanced position in the first position. Inhale and exhale.
	Pilates Posture Ｃ ・・・・・・・・・・・・・・・・・・・
							Side lying position working gluteus medius, gluteus minimus and core muscles to stabilize the body. Beating the legs together require lots of strength of the adductors or inner thighs. 呼吸を繰り返しながらこの姿勢をキープします。 Side lying position. Requires holding the top leg in place and lifting the bottom leg to the top leg and back down without letting the legs go to the floor. Difficult exercise and student must not roll forward or back. 下方の足を上にタッチする動作を続けます。
		※　Inhale...息を吸う 　　Exhale...息を吐く
		○用語解説○ gluteus medius ・・中殿筋 gluteus minimus・・小殿筋 adductor・・内転筋 inner thighs・・・内股
							Prone single leg kick. Inhale, kick 2 times, exhale, extend leg and point foot. 息を吸いながらkick２回、吐きながら、 足を伸ばし、つま先をポイントに。 Spinal extension. More advanced. Only performed when student has no serious back problems. Can be performed lower to the ground in the beginning. 上級者向け。しっかり背中をストレッチ 腰痛のある人は避けてください。
	Pilates Posture Ｄ ・・・・・・・・・・・・・・・・・・・
							Bent knee mermaid. Start with an inhale, reach overhead and stretch with an exhale. Return to start position. まずこの姿勢からスタート。 Straight leg mermaid. Inhale on the floor and lift into a stretch position with an exhale. 息を吐きながらこのポーズのようにリフトアップします。
	Pilates Posture Ａ Pilates Posture Ｂ 　　　　　　　　はこちら