If you observe the diet, but you cannot remove additional centimeters on the size and pump the press, connect simple but effective exercises. The pilates training system was invented for the rehabilitation of the spine, but it allows you to pump deep muscles and helps promote metabolism.A small set of exercises, which can be carried out on any relatively hard surface, even on a bed or a sofa.
1. foldStarting position:Lying on the side, one hand is bent at the elbow under the head, the other is freely in front of you. The legs are slightly folded with the knees, the feet are connected, the pelvis is tense.We hold the feet together, lift a knee and come back to its original position. For the right charge, make sure that the pool remains motionless and that the neck does not look.Repeat:15 to 20 times on each direction.Impact:An inclined abdominal muscle is developed.
2. Lateral stretchingStarting position:The support on the elbow of one hand and the legs stretched, the other hand is on the thigh, the basin is lifted.We lower the pelvis and refer it to its original position, trying to keep the back evenly and without deviation in front or back.Repeat:12-15 times on each side.Impact:Press, the transversal muscles of the waist.
3. "Ballerina"Starting position:Support on the elbow of one hand and the legs stretched, the other hand is lifted, tense, the basin is raised.Gently lower your hand raised and put it under the case. We come back to its original position.Repeat:12 times on each side.Impact:Press, the transversal muscles of the waist.
4. "Strina"Starting position:On all fours, accent and hands.We get up on socks and make the bar, trying not to arrons the back so that the load falls on the press muscles. We linger in this position for 2 to 3 seconds, tending all the muscles.Repeat:15 to 20 times.Impact:Press muscles, buttocks.
5. RaiseStarting position:Sitting on the ground, leaning knees, hands under the knees. The back is a bit rounded.We return and drive back to the shoulder blades. We come back to the starting position.Repeat:10-15 times.Impact:Back and press muscles, stretching the spine.If you perform these exercises every day, in a month, you can see the results you like. What load on muscles do you prefer?
