If you observe the diet, but you cannot eliminate additional centimeters on your waist and pump the press, connect simple but effective exercises. The Pilates training system was invented for the rehabilitation of the spine, but allows it to pierce deep muscles and helps promote metabolism.
A small set of exercises, which can be performed on any relatively hard surface, even in a bed or sofa.
1. Fold
Initial position:Lying aside, one hand bends in the elbow under the head, the other is freely in front of you. The legs are slightly folded on the knees, the feet are connected, the pelvis is tense.
We keep our feet together, raise a knee and return to its original position. For the correct load, make sure the pelvis remains motionless, and the neck does not lean.
Repeat:15-20 times in each direction.
Impact:A inclined abdominal muscle is resolved.
2. Side stretch
Initial position:The support in the elbow of one hand and the legs extended, the other hand is on the thigh, the pelvis rises.
We lower the pelvis and return it to its original position, trying to retain our backs uniformly and without deviating forward or backward.
Repeat:12-15 times on each side.
Impact:Press, the cross muscles of the waist.
3. "Ballerina"
Initial position:The support in the elbow of one hand and the legs extended, the other hand rises, tense, the pelvis rises.
Gently lower the high hand and put it under the case. We return to its original position.
Repeat:12 times on each side.
Impact:Press, the cross muscles of the waist.
4. "Strine"
Initial position:A Patros, emphasis and hands.
We rise to the socks and make the bar, trying not to round the back so that the load falls on the press muscles. We take ourselves in this position for 2-3 seconds, striving all the muscles.
Repeat:15-20 times.
Impact:The pressure muscles, the buttocks.
5. Flubites
Initial position:Sitting on the floor, your knees bent, the hands under the knees. The back is a bit rounded.
We return and travel from the back to the shoulder blades. We return to the initial position.
Repeat:10-15 times.
Impact:The muscles of the back and the press, stretching the column.
If you do these exercises every day, in a month you can see the results that will please you. What loads in the muscles do you prefer?