Joseph Pilates developed his system of physical exercises to restore health after injuries, so the complex of his exercises is suitable for everyone without exception. His technique is aimed at training a certain complex of muscles without intensive cardio-loading, which allows for 10-15 minutes of training to thoroughly work out the "problem zone". For example, pilates exercises for the press affect all the abdominal muscles, including deep ones, which are practically not involved during normal training.
Slow and smooth movements are unlikely to help quickly lose weight, but Pilates will help you lose weight by tightening the muscle tissue, increasing the tone of the whole body. So if you want to strengthen the muscles, pull up the figure and do not sweat then, like aerobics, the Pilates system is for you. The complex of Pilates exercises can be performed at home, you only need comfortable clothes and a rug.
When performing all exercises, you should try to maximally involve the abdomen, the movements are slow and smooth. Pilates is also very useful for the back. Thanks to constant monitoring of the correct position of the spine during exercise, the muscular corset is strengthened, posture and gracefulness improves.
Below are the 6 most effective pilates exercises for the abdomen. They will help you to find a slender waist and a tight press, doing just 3 times a week.
Pilates exercises for a flat stomach:
Changed one hundred
This exercise warms the muscles of the press and prepares them for further work. Lie on your back, lift your legs and bend them at your knees 90 degrees. Hands stretched along the body, palms down. Inhale, on exhalation raise the head and shoulders up. Shake your hands up and down, as if you are slapping on the surface of the water. Go back to the starting position and relax. Repeat the exercise 10 times.
Twisting up
The legs are together, the socks are drawn, the arms are stretched to the ceiling. Inhale, exhale slowly, until you sit down. Try to feel the vertebra behind the vertebrae coming off the floor. Then, just as slowly, return to the starting position. Feel how each vertebra is pressed against the floor and relaxes. Repeat 10 times.
Extension of one leg
Lift the head and shoulders, pull the left knee to the chest, and lift the right leg and pull forward, the socks are drawn. The stomach is as much as possible drawn. Inhale, on exhalation pull out the left leg, and the right knee is pressed to the chest. Change the position of the legs 20 times.
Leg Extensions
Legs raised, knees bent at 90 degrees. Hands stretched upward. Inhale, on exhalation lift head and shoulders, straighten legs and take your hands back. Try to maximally stretch your arms and legs. Return to the starting position. Exercise 10 times.
Twisting
Sit down, bend your knees, clasp your legs with your hands, press your chin to your chest. On exhalation, lean back until the shoulder blades touch the rug. Return to the starting position. Perform the exercise slowly, drawing the muscles of the press as much as possible.
Difficult task
Knees are bent at an angle of 45 degrees, the feet are pressed to the floor. On exhalation straighten the left leg, knees are parallel to each other. At the same time, raise your hands up to the ceiling, palms each other. Take a breath, raise the head and shoulders at the exit, until the arms are parallel to the elongated leg. Do not drag yourself at the expense of the muscles of the arms and shoulders. Use only the muscles of the press. Repeat the procedure 10 times, changing the elongated leg.