If you observe the diet, but you can eliminate additional cm on the waist and pump it to the press, connect simple but effective exercises. The Pilates training system is invented to restore the spine, but it completely allows you to pump deep muscles and help promote metabolism.
A small set of exercises, can be done on any relatively hard surface, even on beds or sofas.
1. PlieStarting location:Located on the side, one hand was bent at the elbow under the head, the other lying freely in front of you. The legs are slightly curved at the knee, the feet are connected, the pelvis is tense.
We hold back together, raise one knee up and return to the original position. To download correctly, make sure that the pelvis is still motionless, and the neck does not tilt down.
Repeat:15 matches 20 times per direction.
Collision:A tilted abdominal muscle is worked.
2.Starting location:The support on the elbows of one hand and legs reached out, on the other hand lying on the thigh, the pelvis was raised.
We lower the pelvis and bring it back to its original position, trying to keep the back evenly and not deviate forward or return.
Repeat:12-15 times on each side.
Collision:Press, the horizontal muscles of the waist.
3. "Ballerina"Starting location:The support on the elbows of one hand and legs outwards, on the other hand is raised, stress, pelvis is raised.
Gently lower the hand to lift and place it in the case. We returned to its original position.
Repeat:12 times on each side.
Collision:Press, the horizontal muscles of the waist.
4. "Strina"Starting location:Above all four people, emphasize and hands.
We rise up and make bars, trying not to fulfill our backs so that the press on the press's muscles. We linger this position for 2-3 seconds, stretching all the muscles.
Repeat:15 times 20 times.
Collision:The muscles of the press, buttocks.
5. RelushesStarting location:Sitting on the floor, his knees bent down, his hands under his knees. The back is a bit round.
We returned and rode on the back to the shoulder blade. We returned to the starting position.
Repeat:10-15 times.
Collision:The muscles of the back and the press, extending the spine.
If you do these exercises every day, for a month, you may see the results will satisfy you. What load do you like on muscles?
