If you observe the diet, but it is not possible to remove extra centimeters in life and pump the print, connect simple but effective exercises. The Pilates training system has been invented for the rehabilitation of the spine, but allows you perfectly to pump the deep muscles and helps to promote the metabolism.
A small series of exercises, which can be performed on any relatively hard surface, even on a bed or sofa.
1.
Starting position:Lying on the side, one hand is bent on the elbow under the head, the other is freely in front of you. The legs are slightly folded to the knees, the feet are connected, the pelvis is tense.
We keep our feet together, lift one knee and return to its original position. For the correct load, make sure that the pelvis remains immobile and the neck does not bow downwards.
Repeat:15–20 times on each direction.
Impact:An unbalanced abdominal muscle is developed.
2. Side lengthening
Starting position:The support on the elbow of one hand and legs stretched out, the other hand is on the thigh, the pelvis is raised.
We lower the pelvis and return it to its original position, trying to uniformly retain the rear and without deviating forward or backward.
Repeat:12-15 times on each side.
Impact:Press, the transversal muscles of life.
3. "Ballerina"
Starting position:The support on the elbow of one hand and legs stretched out, the other hand is raised, tense, the pelvis is raised.
Lower the raised hand without problems and put it under the case. Let's go back to its original position.
Repeat:12 times on each side.
Impact:Press, the transversal muscles of life.
4. "Strina"
Starting position:To all four years, emphasis and hands.
We lift the socks and make the bar, trying not around the back so that the load falls on the press muscles. In this position for 2-3 seconds, stressing all the muscles.
Repeat:15-20 times.
Impact:The pressure muscles, buttocks.
5. Rorso
Starting position:Sitting on the floor, the knees bent, the hands under the knees. The rear is a little rounded.
Let's go back and ride on the back towards the shoulder blades. Let's go back to the starting position.
Repeat:10-15 times.
Impact:The muscles of the rear and the printing, lengthening the spine.
If you perform these exercises every day, in a month you can see the results that will satisfy you. What load on the muscles do you prefer?