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 towards the ceiling.

(Practice editing: what Chris)