Pilates exercise abdominal movements.

<P> Older, lose the fat on the waist and abdomen difficult. .The reason is that the secretion of hormones will change, which will promote the extra calories to your abdomen accumulation to form fat. .</ P> <P> researchers at the University of Vermont 178 has a healthy weight for age of the women in the 20 and 60 to test the oldest among them the youngest people have more than 55% of the excess abdominal fat. .</ P> <P> not really have a belly the inevitable. .Abdominal training exercise can help you achieve this desire. .Pilates training is your secret weapon, because it can move to all of your abdominal muscles. .Through each section to pull your navel to your spine, the sport can help you maximize your abdomen to help you heal. .Three times a week, once every other day. .</ P> <P> toe dipped in sports </ P> <P> A, lying on his back, legs raised, knees bent 90 degrees. .Straight up the thigh, waist and parallel to the ground. .Put your hands naturally at your sides, palms down. .Abdominal muscle contraction to maintain the same time, turn your back pressed to the ground. .</ P> <P> B, inhale, lower your left leg, while the number of "down, down", just start from your hips move dip your toes to the ground (but not really .touched the ground.) .Breath, and then lift your legs back to the initial position, while the number of "on, on." .Then do for your right leg and continue alternating legs to do, until your legs make a 12 under each. .</ P> <P> legs circling movement </ P> <P> A, lying on his back, legs straight. .Lift your left leg towards the ceiling, toes pointed Bengzhi, hands by your sides, palms down. .Maintain the 10 to 60 seconds. .(If the action makes you feel uncomfortable, you can Bend your right leg, put your right foot flat on the floor) </ P> <P> B, draw with your right toes and a small circle, the .your legs from the hip began to turn. .When you start cruising in breathing, the end of the breath. .As much as possible to keep the body does not move, do not swing at the same time tightening the abdomen. .6 times circling movement, and then 6 times in the opposite direction. .Then start to do for the other leg. .</ P> <P> cross-type sports </ P> <P> A, began to move like a toe dipped in sports, but this time to put your hands behind his head, elbow valgus. .Upper body elevation, lift up your head, neck and shoulders off the floor, shrink your belly. .</ P> <P> B, breathing, and turning to the right of your body, right knee and left shoulder as close as possible, stretch your left leg towards the ceiling in the form of a diagonal (as shown). .Breath, and then started for the other side. .This is a group, make 6 groups. .</ P> <P> kicking motion </ P> <P> A, the left side of the body against the ground to lie down, legs straight, and tight, so your body in a straight line on the same. .With your elbow and forearm support for living body, lift your ribs off the ground. .</ P> <P> put your right hand gently on the ground in front of you to maintain balance. .(If the action makes you feel uncomfortable, stretch your left arm on the ground, put your head on your arm), lift your right leg, and hip width, bend your legs so that your .towards the front of the toes. .</ P> <P> B, kicks in when you exhale, bring your right leg forward could play, while the number of "kick, kick." .Inhale, straighten your toes, swing your legs back, put your left leg off. .This is a group, do not put your legs 6 groups, and then started for the other side. .</ P> <P> back rotation stretch </ P> <P> A, lying on the floor, forehead on your hands, palms on the floor, feet hip width apart with. .Contraction of the abdomen. .</ P> <P> B, lift up your head, shoulders and chest off the ground. .Turn right on the part of your body back toward the center. .For the left to start doing, keep doing until you have done a good 6 times on each side turning movement. .</ P> <P> body flexion movement </ P> <P> A, the left side with your hips sit on the floor, left leg bent in front of your body, left hand on the ground to support the body. .Put your right foot flat on the ground, so your right foot in front of your left knee and right knee toward the ceiling direction. .Relax your right arm on his right knee cap. .</ P> <P> B, contraction of your abdomen, the body pressure to your left hand, lift your hips off the ground. .Support with left knee in your living ground, straighten your right leg, lift your right arm over your head, so that your right hand and your right toe in a straight line on the same. .Maintain the 10 to 30 seconds, back to the initial position, and then started for the other side. .</ P> <P align=right> (internship Editor: He Lili) </ P>.