If you stick to a diet, but it is impossible to remove extra inches from the waist and pump up the press, combine simple but effective exercises. Pilates training system was invented for spine rehabilitation, but it perfectly allows you to pump the deep muscles and helps boost your metabolism.
Therefore, we have prepared a small set of exercises that can be performed on any relatively hard surface, even on a bed or couch. When doing these exercises every day, in a month you can see results that will please you.
1. Plie
Starting position: lying on your side, one arm bent at the elbow under your head, the other lying freely in front of you. Legs slightly bent at the knees, feet together, pelvis tense.
Keeping your feet together, lift one knee up and return it to the starting position. For the right load, make sure that the pelvis remains stationary and the neck does not tilt down.
Repeat: 15-20 times on each side.
Works: This works the oblique abdominal muscles.
2. lateral stretch
Starting position: lean on the elbow of one hand and legs extended, the other hand is on the hip, the pelvis is raised.
Lower the pelvis and return it to the starting position, trying to keep the back straight and without deviating forward or backward.
Repeat: 12-15 times on each side.
Works: abs, transverse waist muscles.
3. “Ballerina
Starting position: lean on the elbow of one arm and outstretched legs, the other arm up, tense, pelvis up.
Slowly lower the raised arm and put it under the body. Return to starting position.
Repeat: 12 times on each side.
Works: abs, transverse waist muscles.
4. String
Starting position: on all fours, resting on hands and knees.
Rise on your toes and stretch into a bar, trying not to round your back, so that the load is on the abs. Hold this position for 2-3 seconds, tensing all muscles.
Repeat: 15-20 times.
Works: abs and buttocks muscles.
5. Rolls
Starting position: sitting on the floor, knees bent, hands under the knees. The back is slightly rounded.
Lean back and roll on your back to the shoulder blades. Return to starting position.
Repeat: 10-15 times.
Works: back and abs, spine extension.
