Yoga and Pilates are currently popular methods for weight loss and body shaping.Many young women are indecisive between the two.They don't know which one to choose.
This question is actually quite simple.No need to be conflicted.You can choose both.
Today, the editor recommends a fusion training for everyone.It perfectly combines fitness, yoga, Pilates, and dance.It uses reasonable methods to achieve the best training results.One unique aspect of fusion training isthat it challenges the body with various exercise sequences to continuously adapt and change,bringing incredible results and a more toned and balanced physique.
Next, the editor recommends5 core exercises of fusion training;During training,set your intention and focus your mindto combine breathing with movement.
Abdominal Support
Starting position: Supine position. Spine and pelvis are neutrally aligned, knees bent, feet on the floor, aligned with the sit bones. Arms are flat on the floor at the sides of the body, palms facing down (see Figure a).
Movement: Extend the back of the neck, press the shoulder blades into the back of the chest. Keep the shoulder blades down, bend the thoracic spine, move the chest towards the pelvis, and extend the arms. Contract the deep core muscles, pulling the navel towards the spine (see Figure b).
Position: When the chest moves towards the hips and the shoulders extend slightly off the floor, keep the hips fixed on the floor.
Breathing: Inhale to prepare, exhale as you move the chest and contract the core muscles. Inhale to hold, exhale as you lower. Repeat 5 to 10 times.
Note: Abdominal support generates internal pressure by contracting the deep core muscles, building core strength and stability. Focus on the feeling of internal core support during advanced exercises.
Leg Raise Tabletop
Starting position: From the abdominal support position (see Figure a).
Movement: Curl the ribs towards the hips to increase abdominal muscle tension. Lift the shoulders off the floor, keeping them down and away from the ears. As the ribs move towards the hips, keep the hips fixed on the floor. Lift both legs together, forming a 90-degree angle at the hips and knees. Lower one leg, touching the toes to the floor (see Figure b), then lift back to the tabletop position, and repeat with the other leg. Support the abdominal muscles as the leg lowers.
Position: When lifting and lowering the legs, be aware of abdominal compression and the tendency for the lower back to overextend.
Breathing: Inhale to prepare. Exhale as you contract the abdominal muscles and slide the chest towards the hips. Inhale as the leg lowers, exhale as it lifts. Repeat 6 to 12 times on each side.
Note: Avoid lower back sagging when supporting the core. Focus on how much the abdominal muscles are engaged without affecting the lower back.
Bend and Stretch
Starting position: From the abdominal support position. Lift both legs to form a 90-degree angle at the hips and knees, then curl, pulling the front of the chest towards the hips (see Figure a).
Movement: Curl the upper body, pulling the front ribs towards the hips, keeping the hips fixed on the floor. Palms facing each other, touch both knees (see Figure b). Extend the arms overhead and the legs diagonally (see Figure c). Circle the arms, curl, and return to the starting position.
Position: Maintain the abdominal support position throughout the exercise by keeping the head slightly lifted and the abdominal muscles stretched up and down.
Breathing: Inhale as you extend the arms and legs, exhale as you contract the core muscles into the tabletop position. Repeat 5 to 10 times.
Note: Maintain torso stability throughout the exercise.
Single Leg Stretch
Starting position: From the abdominal support position. Lift both legs to form a 90-degree angle at the hips and knees, then curl, pulling the front of the chest towards the hips, keeping the hips fixed on the floor (see Figure a).
Movement: Curl the body, extend the arms straight back along the body, and slightly tuck the chin. Extend one leg straight and lift it (see Figure b). Alternate legs.
Position: Maintain the abdominal support position throughout the exercise. Avoid hip sway.
Breathing: Inhale to support the core. Exhale as you extend one leg. Inhale to switch. Repeat 8 to 12 times on each side.
Note: Focus on the changes in the core muscles and maintain graceful movement.
Crisscross
Starting position: From the abdominal support position, place both hands behind the head, and slightly tuck the chin. Lift both legs to form a 90-degree angle at the hips and knees. Curl the upper body, pulling the front ribs towards the hips, keeping the hips fixed on the floor
(see Figure a).
Movement: As you curl up, lift the shoulders off the floor, keeping them down and away from the ears. Extend one leg straight while pulling the chest towards the opposite hip, twisting the upper body towards the bent knee (see Figure b). Switch sides.
Position: Maintain the abdominal support position throughout the movement. Avoid hip sway.
Breathing: Inhale to support the core. Exhale as you extend one leg and twist. Inhale to return to center. Exhale as you switch to the other leg. Repeat 8 to 12 times on each side.
Note: The focus of this exercise is on core connection rather than twisting. Imagine an elastic band made of crisscrossing core muscle fibers pulling from the bottom of the chest to the opposite hip.
Codoon sports set, designed for running, fitness, etc., with fabric that enhances stretchability and breathability during exercise. It quickly wicks away moisture after heavy sweating, avoiding the discomfort caused by foreign objects sticking to the body.
</p>
<p style="border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: center; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
<a href="https://xmall.codoon.com/html/item-detail.html?h_id=343881672787472249359353&cutm_owner=17028&cutm_medium=wenz&cutm_campaign=ganhuo&cutm_content=&cutm_term=&cutm_source=neirong" style="border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); display: inline-block; position: relative; color: #6cbb52; line-height: 1.7em !important;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F5416%2F80729x5q7IVwJMsvnfXDwlgz!640m0?generation=1715753261883512&alt=media" style="width:100%"/></a><br style="line-height: 1.7em !important;"/>
</p>
<p style="border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
</p>
<p style="vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: center; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; font-size: 18px; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; color: #000000; font-weight: bolder; letter-spacing: 2px;">
<br style="line-height: 1.7em !important;"/>
</section>
<p></p>
<p style="vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: center; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; font-weight: bolder; letter-spacing: 2px;">
Limited-time offer:<strike>456 yuan</strike> 159yuan (10 yuan off for immediate purchase)
</section>
<p></p>
<p style="border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
</p><br style="line-height: 1.7em !important;"/>
</section>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; line-height: 1.7em !important;">
<br style="line-height: 1.7em !important;"/>
</p><br style="font-size: 14px; letter-spacing: normal; text-align: start; line-height: 1.7em !important;"/>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
Codoon smart body fat scale can measure 18 body data points, understanding you better than you know yourself, allowing you to fully grasp your physical condition. It can also seamlessly connect with the Codoon app, recommending the most suitable smart training plan based on the measurement results, and formulating a reasonable fat loss plan.<br style="line-height: 1.7em !important;"/>
</p>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
<br style="line-height: 1.7em !important;"/>
</p>
<p style="margin-right: 10px; margin-left: 10px; border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; line-height: 1.7em !important;">
<br style="line-height: 1.7em !important;"/>
</p>
<section data-role="paragraph" class="_135editor" style="font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); letter-spacing: normal; text-align: start; line-height: 1.7em !important; border: 0px none;">
<p style="margin-bottom: 12px; border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: center; font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", 微软雅黑, Arial, sans-serif; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
<a href="https://xmall.codoon.com/html/item-detail.html?h_id=414197669190068052242558&cutm_owner=17028&cutm_medium=yusn&cutm_campaign=tiz&cutm_content=&cutm_term=&cutm_source=neir" style="border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); display: inline-block; position: relative; color: #6cbb52; line-height: 1.7em !important;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F5416%2F117181x6TAFqh5yKgLkRsEH4r!640m0?generation=1715753263885160&alt=media" style="width:100%"/></a><br style="line-height: 1.7em !important;"/>
</p>
</section>
<p style="font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); letter-spacing: normal; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; font-weight: bolder; letter-spacing: 2px;">
<br style="line-height: 1.7em !important;"/>
</section>
<p></p>
<p style="font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); letter-spacing: normal; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important; text-align: center;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; font-weight: bolder; letter-spacing: 2px;">
Hot-selling item:<strike>149 yuan</strike> 99yuan (two options available)
</section>
<p></p><br style="line-height: 1.7em !important;"/><br style="line-height: 1.7em !important;"/>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
The highly cost-effective yoga mat is simply the universal configuration for our home fitness. Any training can be completed on it, with multiple uses, allowing you to practice as you wish.
</p>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
</p>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
<br style="line-height: 1.7em !important;"/>
</p>
<p style="border: 0px; font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); text-align: justify; letter-spacing: normal; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;">
</p>
<p style="margin-left: 10px; margin-right: 10px;">
<a href="https://xmall.codoon.com/html/item-detail.html?h_id=28364682272791088471011&cutm_owner=17028&cutm_medium=yuns&cutm_campaign=wenzhang&cutm_content=&cutm_term=&cutm_source=neir" style="border: 0px; font-size: 15px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); display: inline-block; position: relative; color: #6cbb52; letter-spacing: 0.544px; line-height: 1.7em !important;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F5416%2F98606xKG4FfHHZD10NFSVr86!640m0?generation=1715753266942547&alt=media" style="width:100%"/></a>
</p>
<p style="font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); letter-spacing: normal; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; font-size: 18px; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; color: #000000; font-weight: bolder; letter-spacing: 2px;">
<br style="line-height: 1.7em !important;"/>
</section>
<p></p>
<p style="font-size: 14px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); letter-spacing: normal; border: 0px none; margin-left: 10px; margin-right: 10px; line-height: 1.7em !important; text-align: center;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; width: auto; font-weight: bolder; letter-spacing: 2px;">
Current price:79 yuan 59yuan
</section>
<p></p><br style="line-height: 1.7em !important;"/>
<p style="margin: 10px; border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); max-width: 100%; text-align: center; line-height: 1.7em !important;"></p>
<section class="135brush" data-brushtype="text" style="border-width: 0px 0px 1px; border-top-style: initial; border-right-style: initial; border-bottom-style: dotted; border-left-style: initial; border-color: #000000; border-image: initial; font-size: 14px; vertical-align: baseline; display: inline-block; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.75em; text-align: start; width: auto; font-weight: bolder; letter-spacing: 2px;">
<section class="" style="margin-top: 10px; margin-bottom: 10px; border: 0px; vertical-align: baseline; outline-width: initial; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); max-width: 100%; text-align: center; line-height: 1.7em !important;">
<br/>
</section>
</section>
<p></p>
*The content of this article is sourced from "Fusion Training: Mixed Exercises and Program Design for Fitness, Yoga, Pilates, and Ballet", People's Posts and Telecommunications Publishing House
【Prize Interaction】
Which are you more interested in, yoga or Pilates?
*Follow Codoon Fitness and leave a comment below*
*For a chance to win a copy of "Fusion Training"*
![Smart Running Revolution: Personalized Plans for Everyone [83dc]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7397%2F10548xGfHDlY7Cc2tkbJ6N6P.jpeg?generation=1715761767721364&alt=media)
![Smart Running Solutions: GPT-4o Plans for Better Health [442b]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7379%2F143181xAxTxnAvohHhYzeHS32.jpeg?generation=1715761745455887&alt=media)