If you observe the diet, but do not remove any additional centimeters on the waist and pump up the press, combine simple but effective exercises. The Pilates training system was invented for the rehabilitation of the spine, but it enables them to pump the deep muscles perfectly and to promote the metabolism.
A small set of exercises that can also be carried out on a bed or a sofa on a relatively hard surface.
1. PLIE
Starting position:On the side, one hand is on the elbow under your head, the other is freely in front of you. The legs are slightly curved on the knees, the feet are connected, the pool is tense.
We hold our feet together, raise a knee and return to its original position. For the right load, make sure that the pool remains motionless and the neck does not lean down.
Repeat:15–20 times in every direction.
Effects:A sloping abdominal muscle is worked out.
2. Lateral stretching
Starting position:The support on the elbow of a hand and outstretched legs, the other hand is on the thigh, the pool is raised.
We lower the pelvis and bring it back to its original position, try to keep our backs evenly and without defense or back.
Repeat:12-15 times on each side.
Effects:Press the transverse muscles of the waist.
3. "Ballerina"
Starting position:The support on the elbow of a hand and outstretched legs, the other hand, is increased, tense, pelvis is raised.
Sink the elevated hand gently and put under the housing. We return to its original position.
Repeat:12 times on each side.
Effects:Press the transverse muscles of the waist.
4. "Strina"
Starting position:On all fours, emphasis and hands.
We climb socks and make the bar and try not to round our backs so that the cargo falls on the muscles of the press. We linger in this position for 2-3 seconds and strain all muscles.
Repeat:15–20 times.
Effects:The muscles of the press, buttocks.
5. Relushes
Starting position:Sitting on the floor and bent, hands under your knees. The back is a little rounded.
We go back and drive on the back to the shoulder blades. We return to the starting position.
Repeat:10-15 times.
Effects:The muscles of the back and the press that stretch the spine.
If you run these exercises every day, you can see the results you will like in a month. Which cargo of the muscles do you prefer?