If you observe the diet but not remove the extra centimeter of the waist and pump the press, connect simple but effective exercises. The Pilates training system has been invented for rehabilitation of the spine, but this perfectly allows for the pumping of deep muscles and promotes metabolism.
A small set of exercises that can be done on any relatively hard surface, even on bed or sofa.
1. Plie
Starting position:Lying on the side, one hand is bent under the head under the head and the other lies freely in front of you. The legs are slightly bent on the knees, the legs are connected, the pelvis is tense.
We hold the legs together, lift one of the knees, and return to the original position. For proper load, make sure that the pelvis remains motionless and the neck does not lean.
Repeat:15-20 times in both directions.
Effect:An oblique abdominal muscle is developed.
2. Side stretching
Starting position:Supporting the elbows of one hand and outstretched legs is on the thigh and the pelvis rises.
We lower the pool and return it to its original position, try it evenly and without difference in front or back.
Repeat:12-15 times on both sides.
Effect:Press the transverse muscles of the waist.
3. "Ballerina"
Starting position:Supporting the elbows of one hand and outstretched legs, the other hand rises, tense, and rises.
Smoothly lower your raised hand and put it under the case. We will return to its original position.
Repeat:12 times on both sides.
Effect:Press the transverse muscles of the waist.
4. "Strina"
Starting position:All four, emphasis and hands.
We rise to socks and make the rod and try not to walk around the back so that the load is on the press muscles. In this situation, we take 2-3 seconds, stretching all the muscles.
Repeat:15-20 times.
Effect:The press muscles, buttocks.
5. Relushes
Starting position:Sitting on the floor, knees bent, hand under the knee. The back is a little rounded.
We go back and ride back to the blades. We return to the starting position.
Repeat:10-15 times.
Effect:The back and press muscles, stretching out the spine.
If you do these exercises every day, you can see the results you like in one month. What load does it prefer?