If you look at the diet, but you can't remove the extra centimeter on the waist and press the press, combining simple but effective exercises. Pilates learning system has been invented for the rehabilitation of the spine, but it allows you to overcome deep muscles and develop metabolism.
A small set of exercises that can be performed on any relatively heavy surface, even on the bed or on the sofa.
1. Plie
Starting position:Side by side, one hand is bent under the elbow, and the other is freely in front of you. The legs are slightly bent on the knees, the legs are connected, the pelvis is tense.
We cling to our feet together, kneel on one knee and return to their original condition. For the right load, make sure the pelvis stays motionless and the neck is not rested.
Repeat:15-20 times in each direction.
Impact:Processed in the abdominal muscle.
2. Side stretching
Starting position:The support of one hand and stretched legs on the elbow, on the other hand, is on the thigh, growing in the pelvis.
We reduce the pelvis and return it to its original state, trying to close it evenly and without deviation, forward or back.
Repeat:12-15 times on each side.
Impact:Press, transverse muscles of the waist.
3. "Ballerina"
Starting position:Support of one hand and stretched legs elbow, on the other hand it grows, is tense, the pelvis grows.
Smoothly lower your hand and place it under the case. We return to its original position.
Repeat:12 times on each side.
Impact:Press, transverse muscles of the waist.
4. "Strina"
Starting position:On all four, focus and hands.
We stand on the socks and make the bar, trying not to lay on the back so that the load falls on the press's muscles. We hold this position for 2-3 seconds, straining all muscles.
Repeat:15-20 times.
Impact:Press muscles, buttocks.
5. To turn around
Starting position:Sitting on the floor, elbows bent, knees with hands. The backs are slightly rounded.
We go back and head to the shoulder blades. We return to the initial position.
Repeat:10-15 times.
Impact:Rear muscles and press, stretching the spine.
If you do these exercises every day, you can see the results you like in a month. What do you prefer on muscles?