전신 밸런스 시퀀스
카드를 드래그·편집하고 운동을 추가해보세요 — 실제로 동작해요
Warm-up
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Pelvic Curl매트
골반 · 척추
호흡을 내쉬며 골반부터 천천히 말아 올리기
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Spine Twist Supine매트
흉추
어깨는 매트에 고정하고 하체만 회전
Main Exercise
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Hundred매트
코어
복부를 눌러 골반 중립 유지하며 펌핑
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Single Leg Stretch매트
코어
무릎을 당길 때 골반 흔들림 없이
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Leg Circle매트
고관절
골반을 고정한 채 다리로만 원 그리기
Correction
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Side-Lying Leg Lift매트
둔부
골반이 앞뒤로 흔들리지 않게 옆으로 유지
Cool-down
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Spine Stretch Forward매트
척추
척추를 하나씩 말아 내리듯 스트레칭
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Cat-Cow매트
척추
호흡에 맞춰 척추 마디마디 움직이기
Home Exercise
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햄스트링 스트레칭
햄스트링
허리를 곧게 펴고 10~15초 유지 · 3회