练一年普拉提前后对比照（最全普拉提归类）

所有普拉提的练习动作都是周期性的动态练习，从动作起始时躯干的姿势来分可以把普拉提垫上的动作分为以下几种基本类型：仰卧/撑、俯卧/撑、站姿、四足支撑、坐姿、侧卧/坐/撑。

仰卧/撑：骨盆倾斜Pelvic Tilt；打字机Typewriter；骨盆侧倾Hip Dips；8字旋髋Figure eight；单膝下放 Knee Drops；单膝滑行 Knee Slides；骨盆卷动Pelvic Curl；反向卷腹Roll Over Prep；行军踏步Marching；卷腹抬起 Chest Lift；卷腹旋体 Chest Lift With Rotation；百次拍击The Hundred；长躯席卷Roll Up；单腿划圈Single Leg Circles；单腿伸展Single Leg Stretch；双腿伸展Double Legs Stretch；仰卧脊椎旋转 Spine Twist Supine；足尖点地Toe Taps；肩桥预备Shoulder Bridge Preparation；单腿朝天Single Straight Leg Stretch；双腿朝天Double Straight Legs Stretch；十字交叉Crisscross；直背起桥Flat Back Bridging； 半程侧斜卷动Obliques Roll Back；空中瓶塞Corkscrew；超越卷动 Roll Over；空中折刀Jackknife；仰撑抬腿 Leg Pull Up；空中剪刀 Scissors；倒踩单车 Bicycle；肩基举桥 Shoulder Bridge；倒置平衡Control Balance

俯卧/撑：平板支撑 Plank；俯身单腿上提Single Leg Extension Prone；俯身提臀Heel Squeeze Prone；天鹅宝宝Baby Swan；单腿上踢Single Leg Kicks；天鹅翘首Swan；蛙泳式 Breaststroke；钟摆脚跟Heel Beats；双腿上踢Double Leg Kicks；俯身游泳 Swimming；天鹅潜水Swan Dive；天鹅摇摆 Swan Rocking；弓形摇摆Rocking

站姿：背壁站立Standing；双手划圈Arm Circle；向下卷动Roll Down；普拉提式起蹲 Pilates Squat；单腿平衡Single Leg Balance；俯身撑起Push Ups

四足支撑：猫背伸展Cat Stretch；俯撑抬腿 Leg Pull Down；四足游泳Opposite Arm and Leg Reach

坐姿：半程背部卷动 Half Roll Back；滚动如球Rolling Like a Ball；脊椎前伸Spine Stretch Forward；旋体拉锯Saw；分腿滚动Open Legs Rocke；坐姿脊椎旋转Seated Spine Twist；Teaser prepration；海豹拍鳍 Seal；引颈前探Neck Pull；“v”形悬体系列；康康舞Can Can Dance；髋部划圈Hip Circle；回力人棒 Boomerang

侧卧/跪：侧卧抬腿1 Side Leg Lifts 1；侧卧抬腿2 Side Leg Lifts 2；侧卧单腿划圈Side Leg Circles；侧卧踢腿Side Leg Kicks；侧卧抬腿3 Side Leg Lifts 3；侧卧下腿上提 Side Low-leg Lift ；侧卧下腿划圈 Side Low-leg Circle；蚌式开合Clam；脊柱扭转Spine Twist；侧踏单车Side Leg Bicycle；侧卧香蕉卷起 Side Leg Bananas；跪姿侧踢 Kneeling Side Kick；美人鱼侧弯 Side Bend Mermaid；侧弯扭转 Side Bend Twist；