If you observe the diet but you cannot remove extra centimeters in the waist and pump the press, connect simple but effective exercises. The pilates training system was invented for the rehabilitation of the spine, but perfectly allows you to pump the deep muscles and helps promote metabolism.
A small set of exercises, which can be performed on any relatively difficult surface, even on a bed or sofa.
1. Plie
Initial position:Lying on the side, one hand is bent on the elbow under the head, the other lies freely in front of you. The legs are slightly bent on the knees, the legs are tied, the pelvis is tense.
We keep our feet together, raise a knee up and return to its original position. For the correct load, make sure the pelvis remains stationary, and the neck does not bend.
Repeat:15-20 times in each direction.
Impact:A steep abdominal muscle is processed.
2. Side extension
Initial position:The support on the elbow of one hand and the legs stretched, the other hand is in the thigh, the pelvis is raised.
We lower the pelvis and return it to its original position, trying to keep our backs evenly and without deviating or front or back.
Repeat:12-15 times on each side.
Impact:Press, the transverse waist muscles.
3. "Ballerina"
Initial position:The support on the elbow of one hand and the legs stretched, the other hand is raised, the legs are raised.
Reduce the raised hand smoothly and place it under the case. We return to its original position.
Repeat:12 times on each side.
Impact:Press, the transverse waist muscles.
4. "Strina"
Initial position:On all four sides, accent and hands.
We get up in the socks and make the ribbon, trying not to round back so that the load falls into the press muscles. We remain in this position for 2-3 seconds, straining all the muscles.
Repeat:15-20 times.
Impact:Press muscles, buttocks.
5. Relushes
Initial position:Sitting on the floor, knees bent, hands under the knees. The back is slightly rounded.
We go back and travel to the back on the shoulder blade. We go back to the starting position.
Repeat:10-15 times.
Impact:The back muscles and press, stretching the spine.
If you do these exercises daily, in a month you can see the results you will like. What load on muscles do you prefer?