If you observe your diet, but you can't remove the extra centimeters on your waist and then pump the media to connect a simple but effective exercise. The Pilates training system was invented for spinal healing, but it perfectly allows you to pull out deep muscles and help boost metabolism.
A set of exercises that can be performed on any relatively hard surface even on a bed or sofa.
1. Plie
Starting location:Lying on the side, one hand bent over the elbow above the head, the other hand lies freely in front of you. The legs bent slightly on the knees, the feet are connected together, and the pelvis is tense.
We hold our feet together, lift one knee and return to its original position. For the correct load, make sure the pelvis remains motionless and the neck does not tilt.
repeat:15-20 times in each direction.
Influence:Figuring out the tilted abdominal muscles.
2. Horizontal stretch
Starting location:One hand and elbows of the extended leg, the other hand on the thigh, the pelvis is lifted.
We lowered the pelvis and returned it to its original position, trying to hold the back evenly without deflecting forward or backward.
repeat:12-15 times per side.
Influence:Press down the horizontal muscles of the waist.
3. "Ballerina"
Starting location:Support one hand and elbows that stretch out the legs, and lift the other hand, nervous, and lift the pelvis.
Smoothly lower the raised hands and place them under the shell. We return to its original location.
repeat:12 times per side.
Influence:Press down the horizontal muscles of the waist.
4. " Strina"
Starting location:In all four aspects, focus and hand.
We lifted our socks and made sticks, trying not to surround our backs to get the load to fall on the muscles of the press. We lingered in this position for 2-3 seconds, tightening all our muscles.
repeat:15-20 times.
Influence:The muscles of the press, buttocks.
5
Starting location:Sitting on the floor, knees bent, hands below knees. The back is a little round.
We went back and rode the shoulder blade. We return to the starting position.
repeat:10-15 times.
Influence:The muscles in the back and the press stretch the spine.
If you do these exercises every day, within a month you will see results that will please you. What burden do you like on your muscles?