If you pay attention to the diet, but you cannot remove extra centimeters on the waist and pump the newspaper, connect simple, but effective exercises. The Pilates training system is created for spinal recovery, but it allows you to pump deep -muscles and help promote metabolism.
A small set of exercises, which can be done wherever the surface is quite hard, even on a bed or sofa.
1. Plie
Initial position:Lying next to, one hand bent on the elbow under the head, the other is free in front of you. The legs are slightly bent on the knees, the legs are connected, the pelvis is tense.
We hold our feet together, lift one knee and return to its original position. For the right load, make sure the pelvis is not moving, and the neck does not lean.
Repeat:15-20 times in each direction.
Effect:Slanting abdominal muscles are produced.
2. Stretching of sides
Initial position:Support on the elbows of one hand and legs outstretched, the other hand is in the thigh, the pelvis is raised.
We lower the pelvis and return it to its original position, trying to hold the back evenly and without deviating either forward or back.
Repeat:12-15 times on each side.
Effect:Press, horizontal muscles.
3. "Ballerina"
Initial position:Support on the elbows of one hand and legs outstretched, the other hand raised, tense, pelvis raised.
Smoothly lower the raised hand and place it under the case. We returned to its original position.
Repeat:12 times on each side.
Effect:Press, horizontal muscles.
4. "Strina"
Initial position:At all four, emphasis and hands.
We climbed into the socks and made the bar, trying not to surround the back so that the load fell on the newspaper muscles. We linger in this position for 2-3 seconds, relaxing all the muscles.
Repeat:15-20 times.
Effect:Newspaper muscles, buttocks.
5.
Initial position:Sit on the floor, knees bent, hands under the knee. The back is slightly round.
We returned and rode back to the shoulder blade. We returned to the starting position.
Repeat:10-15 times.
Effect:Back muscles and newspapers, stretching the spine.
If you do this exercise every day, in a month you can see the results that will make you happy. What burden on the muscles do you like?