If you look at the diet but cannot remove extra centimeters at the waist and pump the press, connect simple but effective exercises. The Pilates training system has been invented for spine rehabilitation, but perfectly allows you to pump deep muscles and help promote metabolism.
A small set of exercises, which can be performed on any relatively harsh surface, even in a bed or sofa.
1. Plie
Starting position:Lying sideways, one hand is folded in the elbow under the head, the other is freely in front of him. The legs are slightly bent to the knees, the feet are connected, the pelvis is tense.
We kept our feet together, raised a knee up and went back to its original position. For the correct load, make sure the pelvis remains motionless and the neck does not include.
Repeat:15–20 times in each direction.
Impact:An inclined abdominal muscle is elaborated.
2.
Starting position:Support in the elbow of one hand and extended legs, the other hand is in the thigh, the pelvis is raised.
We bowed to pelvis and return it to its original position, trying to hold our backs evenly and without turning back or backwards.
Repeat:12-15 times on each side.
Impact:Press, the cross muscles of the waist.
3. "Ballerina"
Starting position:Support in the elbow of one hand and extended legs, the other hand is raised, tense, the pelvis is raised.
Gently lower the raised hand and put it in the case. We return to its original position.
Repeat:12 times on each side.
Impact:Press, the cross muscles of the waist.
4. "Strina"
Starting position:On all fours, emphasis and hands.
We get up to the socks and make the bar, trying not to round our backs so that the load falls on the press muscles. We stayed in this position for 2-3 seconds, stretching all the muscles.
Repeat:15–20 times.
Impact:The muscles of the press, buttocks.
5
Starting position:Sitting on the floor, his knees bent, his hands under his knees. The back is a little rounded.
We went back and walked our backs to the shoulder blades. We returned 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 in the muscles do you prefer?