If you are watching the diet but cannot remove extra centimeters on the waist and pump the press, connect simple but effective exercises. The Pilates training system has been invented for spinal rehabilitation, but it perfectly allows you to pump deep muscles and helps promote metabolism.
A small set of exercises that 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 and the other lies free in front of you. The legs are slightly bent at the knees, the legs are connected, the pelvis is tense.
We hold our feet together, lift one knee up and return to our original position. For the right load, make sure that the pelvis remains stationary and the neck does not bend down.
Repeat:15-20 times in each direction.
Impact:A tilting abdominal muscle is made.
2. Side stretching
Starting position:The support of the elbow of one hand and the stretched legs, the other hand is on the thigh, the pelvis is raised.
We lower the pelvis and return it to our original position, trying to keep our back evenly and without deviating either forward or back.
Repeat:12-15 times on each side.
Impact: Press the cross muscles of the waist.
3. "Ballerina"
Starting position:The support of the elbow of one hand and the legs outstretched, the other hand is raised, tense, the pelvis is raised.
Smoothly lower the raised hand and place it under the case. We return to his original position.
Repeat:12 times on each side.
Impact:Press the cross muscles of the waist.
4. "Strina"
Starting position:Four, accent and hands.
We rise to the socks and make the bar, trying not to round our back so that the load falls on the muscles of the press. We are held in this position for 2-3 seconds, tension of all muscles.
Repeat:15-20 times.
Impact:The muscles of the press, the ass.
5. Relushes
Starting position:Sitting on the floor, the knees bend, the 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 press that stretch the spine.
If you do these exercises every day, in a month you can see the results that will please you. What muscle load do you prefer?