5 Pilates exercises to refine the waist, hips and thighs
In addition to practicing these exercises, it is very important that we take 5 meals a day, we drank a lot of water, and that we should follow a healthy, balanced diet.
In general, fat tends to accumulate on the waist, hips, and thighs. This problem is quite common in women than it is for genetic reasons, or because of poor daily habits. Often this leads to lower self-esteem or even physical health problems that affect us in different ways.
To combat the accumulation of fat, there is no miracle method that produces immediate effects. It is therefore necessary to pinpoint the factors that cause this problem, and control to reduce their effects and thus feel good and achieve visible results.
Today, we will present some Pilates exercises that are ideal for reducing naturally and very effectively the accumulated fat in the waist, hips and thighs.
For this exercise, concentration and balance are essential. First, you need to lie down side, with his head resting on your arms and legs stretched out on one another.
Lift the top leg until it is fully extended, while contracting the abdominal muscles and avoid bending the lower back.
Another position that you can try: Press your hands on the mat, then extend your right leg outwards and backwards to form a straight line with the torso.
For both positions, you have to keep the balance for 5 seconds and repeat the movement 20 times each side.
Lie on your back, then lift one leg in the air while holding the other to the ground well stretched. You must lift your leg as high as possible without lifting your back ground. Repeat this movement of the leg slowly 10 times, then switch legs.
For this position, you will lie on your side, with the elbow flexed to keep the back straight. Place your legs slightly at the hips to maintain your balance and protect the lumbar area. You should avoid moving the hip or back, only move your leg and stretch it completely.
This exercise is ideal for refining the size and lengthen the spine. To begin, sit on the ground with legs folded on the left side. Your back should remain straight, and you have to contract your abdominals. Inhaling, raise your right arm, stretch it gently, then form a curve above your head, slightly tilt the torso from the waist down in the same direction as your arm. Try to maintain this position for several seconds, then return to starting position. Then place your hand on the ground, then stretch the other as much as possible, lifting the hips up. Try to maintain this position a few seconds and repeat 5 times.
This exercise helps to work the buttocks, waist, and legs. To begin, lie on your stomach, the body fully stretched. Next, bend your legs and grab your ankles with your hands from the outside.
With the body and hips to the floor, inhale and exhale twice, then try to stretch as much as possible while maintaining the position.
Inhale and bend the bow, lifting the feet backward and upward to lift the legs off the ground. Keep arms outstretched as possible and try to lift the chest and head without losing the arc voltage between your legs.
Exhale slowly and legs back down to the ground to rest a moment.
Put yourself in the same position as before, making sure that the bow is taut, and that your body relies only on the abdomen. Try to maintain the position without moving for 20 seconds to a minute. Breathe slowly and avoid losing control of the position.
Finally, get your legs slowly, release your ankles, stretch your hands, then rest.
To combat the accumulation of fat, there is no miracle method that produces immediate effects. It is therefore necessary to pinpoint the factors that cause this problem, and control to reduce their effects and thus feel good and achieve visible results.
Today, we will present some Pilates exercises that are ideal for reducing naturally and very effectively the accumulated fat in the waist, hips and thighs.
Leg elevation
For this exercise, concentration and balance are essential. First, you need to lie down side, with his head resting on your arms and legs stretched out on one another.
Lift the top leg until it is fully extended, while contracting the abdominal muscles and avoid bending the lower back.
Another position that you can try: Press your hands on the mat, then extend your right leg outwards and backwards to form a straight line with the torso.
For both positions, you have to keep the balance for 5 seconds and repeat the movement 20 times each side.
Scissors
Lie on your back, then lift one leg in the air while holding the other to the ground well stretched. You must lift your leg as high as possible without lifting your back ground. Repeat this movement of the leg slowly 10 times, then switch legs.
Side Kick
For this position, you will lie on your side, with the elbow flexed to keep the back straight. Place your legs slightly at the hips to maintain your balance and protect the lumbar area. You should avoid moving the hip or back, only move your leg and stretch it completely.
Mermaid
This exercise is ideal for refining the size and lengthen the spine. To begin, sit on the ground with legs folded on the left side. Your back should remain straight, and you have to contract your abdominals. Inhaling, raise your right arm, stretch it gently, then form a curve above your head, slightly tilt the torso from the waist down in the same direction as your arm. Try to maintain this position for several seconds, then return to starting position. Then place your hand on the ground, then stretch the other as much as possible, lifting the hips up. Try to maintain this position a few seconds and repeat 5 times.
Arc/Bow
This exercise helps to work the buttocks, waist, and legs. To begin, lie on your stomach, the body fully stretched. Next, bend your legs and grab your ankles with your hands from the outside.
With the body and hips to the floor, inhale and exhale twice, then try to stretch as much as possible while maintaining the position.
Inhale and bend the bow, lifting the feet backward and upward to lift the legs off the ground. Keep arms outstretched as possible and try to lift the chest and head without losing the arc voltage between your legs.
Exhale slowly and legs back down to the ground to rest a moment.
Put yourself in the same position as before, making sure that the bow is taut, and that your body relies only on the abdomen. Try to maintain the position without moving for 20 seconds to a minute. Breathe slowly and avoid losing control of the position.
Finally, get your legs slowly, release your ankles, stretch your hands, then rest.
Some tips for better results
For best results with these exercises, it is very important to take into account other factors such as diet.- Eat a variety of vegetables, fruits, whole grains, seeds and fish.
- Stop eating foods high in cholesterol and fat: avoid, among others, fries, junk food, soft drinks.
- Drink at least one liter of water per day.
- Divide food into small portions for different times of the day
5 Pilates exercises to refine the waist, hips and thighs
Reviewed by Unknown
on
6/08/2016
Rating:
Reviewed by Unknown
on
6/08/2016
Rating:
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