最全普拉提歸類，值得收藏

體式動作的基本型別：

所有普拉提的練習動作都是週期性的動態練習，從動作起始時軀幹的姿勢來分可以把普拉提墊上的動作分為以下幾種基本型別：仰臥/撐、俯臥/撐、站姿、四足支撐、坐姿、側臥/坐/撐。

仰臥/撐：

骨盆傾斜Pelvic Tilt；打字機Typewriter；骨盆側傾Hip Dips；8字旋髖Figure eight；單膝下放 Knee Drops；單膝滑行 Knee Slides；骨盆捲動Pelvic Curl；反向卷腹Roll Over Prep；行軍踏步Marching；卷腹抬起 Chest Lift；卷腹旋體 Chest Lift With Rotation；百次拍擊The Hundred；長軀席捲Roll Up；單腿劃圈Single Leg Circles；單腿伸展Single Leg Stretch；雙腿伸展Double Legs Stretch；仰臥脊椎旋轉 Spine Twist Supine；足尖點地Toe Taps；肩橋預備Shoulder Bridge Preparation；單腿朝天Single Straight Leg Stretch；雙腿朝天Double Straight Legs Stretch；十字交叉Crisscross；直背起橋Flat Back Bridging； 半程側斜捲動Obliques Roll Back；空中瓶塞Corkscrew；超越捲動 Roll Over；空中折刀Jackknife；仰撐抬腿 Leg Pull Up；空中剪刀 Scissors；倒踩單車 Bicycle；肩基舉橋 Shoulder Bridge；倒置平衡Control Balance

俯臥/撐：

平板支撐 Plank；俯身單腿上提Single Leg Extension Prone；俯身提臀Heel Squeeze Prone；天鵝寶寶Baby Swan；單腿上踢Single Leg Kicks；天鵝翹首Swan；蛙泳式 Breaststroke；鐘擺腳跟Heel Beats；雙腿上踢Double Leg Kicks；俯身游泳 Swimming；天鵝潛水Swan Dive；天鵝搖擺 Swan Rocking；弓形搖擺Rocking

站姿：

背壁站立Standing；雙手劃圈Arm Circle；向下捲動Roll Down；普拉提式起蹲 Pilates Squat；單腿平衡Single Leg Balance；俯身撐起Push Ups

四足支撐：

貓背伸展Cat Stretch；俯撐抬腿 Leg Pull Down；四足游泳Opposite Arm and Leg Reach

坐姿：

半程背部捲動 Half Roll Back；滾動如球Rolling Like a Ball；脊椎前伸Spine Stretch Forward；旋體拉鋸Saw；分腿滾動Open Legs Rocke；坐姿脊椎旋轉Seated Spine Twist；Teaser prepration；海豹拍鰭 Seal；引頸前探Neck Pull；“v”形懸體系列；康康舞Can Can Dance；髖部劃圈Hip Circle；回力人棒 Boomerang

側臥/跪：

側臥抬腿1 Side Leg Lifts 1；側臥抬腿2 Side Leg Lifts 2；側臥單腿劃圈Side Leg Circles；側臥踢腿Side Leg Kicks；側臥抬腿3 Side Leg Lifts 3；側臥下腿上提 Side Low-leg Lift ；側臥下腿劃圈 Side Low-leg Circle；蚌式開合Clam；脊柱扭轉Spine Twist；側踏單車Side Leg Bicycle；側臥香蕉捲起 Side Leg Bananas；跪姿側踢 Kneeling Side Kick；美人魚側彎 Side Bend Mermaid；側彎扭轉 Side Bend Twist；