Pilates exercises shoufu

Researchers at the University of Vermont on 178 has a healthy weight by age in 20 to 60 ladies for testing, their mean age at the maximum ratio of the youngest people with 55% of excess abdominal fat.

A paunch in fact is not inevitable.

Abdominal exercise can help you reach this wish. Pilates training is your secret weapon, because it can exercise to your abdominal muscles. Adopted in each section where you put your navel to your spine, the campaign can help you maximize help you ease your abdomen.

Three times a week, every other day to do it once.

Foot dips pointed to movement

A, lay on the ground, the knee bent leg up to 90 degrees.

Straighten up the thighs, waist and parallel to the ground. Put your hands naturally on your side, Palm down. Maintain abdominal muscle contraction while your back pressure to the ground.

B, suction, put down your left leg, while counting the "next", just starting from your hip, dip your toe into the ground (but don't really touch the ground).

Breath, then put your legs up to return to the initial position, while counting ", on". Then change your right leg and continue alternating legs do until your legs are under 12.

Leg movement around the ring

A, lay on the ground, legs straight.

Lift your left leg toward the ceiling, toes stretched straight, put his hands on either side of the body, palms facing down. 10 to 60 seconds. (If this makes you feel uncomfortable, you can bend your right leg, put your right foot flat on the floor)

B, use your right toe draw a small circle, put your legs start from the hip.

You begin around the ring when the end of the inspiratory and expiratory. Try to keep your body, do not sway, while tightening the abdomen. Done 6 times round movement, and then do the opposite direction. Then start for another leg.

Cross-campaign

The action as A, start to dip the tip, however at this time the movement to handle in your head, elbows valgus.

Half body lift, lift up your head, neck and shoulders off the ground, shrink your abdomen.

B, breathe in, while keeping your body towards the right, the right knee and left shoulder as close as possible to the stretched your left leg to diagonal form toward the ceiling (as shown).

Breath, and then change the other side of the start. This is a group, do 6 groups.

Kick sport

A, left the body against the ground lie down, legs straight, and tight, so your body in the same line.

Use your for elbow and forearm support living body, put your ribs carried off the ground. Put your right hand gently placed in front of you in order to maintain balance on the ground. (If the action that you feel uncomfortable, stretched your left arm to the ground, you put your head on the arm) raise your right leg and hip width, bending your legs, so your toes towards the front.

B, when you kick out, put your right leg forward play that possible while counting the "playing, playing".

Suction, straighten your toes, up your legs swing back, put your left leg. This is a group, not a lower legs do 6 Group, and then change the other side of the start.

Stretching back spin

A, lie on the ground and forehead on your hands, palms on the floor, feet hip width apart and.

Contraction of the abdomen.

B, lift up your head, shoulders and chest off the ground.

Right rotate your upper body, back toward the Center. Swap left start, continue until you have done on each side of the 6 time rotational movement.

Lateral flexion exercise

A, left side of your hips to sit on the floor, left leg in front of the curve of your body, your left hand on the floor to support the body.

Put your right foot flat on the ground, so your right foot is on your left knee in front of the right knee toward the ceiling. Put your right arm to relax on the right knee.

B, shrink your abdomen, the body pressure to your left, lift up your butt off the ground.

On your left knee support when living in the ground (see picture), straighten your right leg, put your right arm lift your head so your right hand finger and your right toe on the same line. 10 to 30 seconds to return to the initial position, and then change the other side of the start.

(The right to practice editing: longwin)

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