If you observe a diet, but you cannot remove additional inches on your waist and pump print, connect simple but effective exercises. Pilates training system is invented for rehabilitation, but perfectly allows you to pump the deep muscles and helps promote metabolism.
A small set of exercises, which can be performed on any relatively hard surface, even on the bed or couch.
1. plie
Starting the position:Bearing on the side, one hand is bent on the elbow under his head, and the other is freely in front of you. The legs are slightly bent in the knees, the feet are connected, the bowl is tense.
We keep your feet together, raise one thread and get back to the original position. For the correct load, ensure that the pelvis remains stationary, and the neck is not leaning.
Repeat:15-20 times in each direction.
Impact:Kosovo's abdominal muscle is being done.
2. Side stretching
Starting the position:Support on a mulley of one hand and outstretched legs, the other hand is on the thigh, the pelvis is rising.
We lower the pelvis and we return it to your original position, trying to keep your back evenly and without deviating or backwards.
Repeat:12-15 times on each side.
Impact:Press, the transverse waist muscles.
3. "Balerina"
Starting the position:Support on a mulley of one hand and outstretched legs, the other hand is lifted, tension, the bowl is raised.
Slightly lower your hand raised and put it under the case. We return to the original position.
Repeat:12 times on each side.
Impact:Press, the transverse waist muscles.
4. "Street"
Starting the position:On all four, emphasis and hands.
We rise to socks and made a bar, trying to lag on your back so that the load falls on the print muscles. We reserve in this position for 2-3 seconds, strain all muscles.
Repeat:15-20 times.
Impact:Print muscles, buttocks.
5. The brace
Starting the position:Sitting on the floor, knees bent, hands under the knees. The back is a little rounded.
Let's go back and drive around the back to the spatula. We return to the starting position.
Repeat:10-15 times.
Impact:The back of the back and printing, stretching the spine.
If you do these exercises every day, in a month you can see the results that will please you. What muscle loads do you prefer?