If you observe the diet, but you can’t remove extra centimeters on the waist and pump up the press, connect simple, but effective exercises. The Pilates training system was invented for rehabilitation of the spine, but it perfectly allows you to pump the deep muscles and helps to promote metabolism.
A small set of exercises, which can be performed on any relatively hard surface, even on a bed or sofa.
1. Plie
Starting position:Lying on the side, one hand is bent at the elbow under the head, the other lies freely in front of you. The legs are slightly bent at the knees, the feet are connected, the pelvis is tense.
We hold the feet together, lift one knee up and return to its original position. For the correct load, make sure that the pelvis remains motionless, and the neck does not lean down.
Repeat:15–20 times on each direction.
Impact:A slanting abdominal muscle is worked out.
2. Lateral stretching
Starting position:The support on the elbow of one hand and outstretched legs, the other hand is on the thigh, the pelvis is raised.
We lower the pelvis and return it to its original position, trying to hold the back evenly and without deviating either forward or back.
Repeat:12-15 times on each side.
Impact: Press, the transverse muscles of the waist.
3. "Ballerina"
Starting position:The support on the elbow of one hand and outstretched legs, the other hand is raised up, tense, pelvis is raised.
Smoothly lower the raised hand and put it under the case. We return to its original position.
Repeat:12 times on each side.
Impact:Press, the transverse muscles of the waist.
4. "Strina"
Starting position:On all fours, emphasis and hands.
We rise to socks and make the bar, trying not to round the back so that the load falls on the muscles of the press. We linger in this position for 2-3 seconds, straining all muscles.
Repeat:15–20 times.
Impact:The muscles of the press, buttocks.
5. Relushes
Starting position:Sitting on the floor, knees bent, hands under the knees. The back is a little rounded.
We go back and ride on the back to the shoulder blades. We return to the starting position.
Repeat:10-15 times.
Impact:The muscles of the back and the press, stretching the spine.
If you perform these exercises every day, in a month you can see the results that will please you. What load on the muscles do you prefer?