Pilates exercises for the abdomen

Quick and easy to perform, these pilates for the abdomen are particularly effective in eliminating the famous «belly».

It makes no sense to do hundreds of abdomen (lifting the trunk) to have a flat abdomen. You just have to do the right exercises regularly. The belly is not eliminated from the work of the superficial muscles, but from the transversal accentuation, the deepest muscles of the abdomen. Repeated every day, the next series of exercises and strengthen this muscle to pull the belly.

The meeting will not require more than fifteen minutes. You can do a set a day, two sets in a row or make one in the morning and the other in the evening. The first results will appear after a month if, at the same time, pay attention to a balanced diet.

Pilates exercises for the abdomen – perineum and transversal

To perform the following Pilates exercises for the abdomen, it is necessary to learn to master one of the basic principles of the Pilates method: take the perineum and the transversal. The purpose of this first exercise is to feel this contraction and keep it during all other exercises.

Distribute on the back, keep your back in a neutral position, neither pressed by the floor nor too folded. Fold both legs and put both legs in front of you. Put your hands on the abdomen so that the fingers rest on pubis and palms on the iliac crests (the pelvic bones that go out). Tighten the perineum and gradually contract in the navel, like a hinge that rises slowly. Tighten the abdomen and hear an area above the pubic area that strengthens. This exercise is essential for the transversal reinforcement and to perform all the Pilates movements well.

He starts and repeats the movement several times until the perineal and abdominal employment is master. The best exercises of the Pilates abdomen require an effort.

Modified crunch

Still on the back, the feet folded, on the floor and the perineum used, put both hands behind the head. Lift your head and the trunk forward, then spread slightly, supporting the vertebrae one by one on the carpet. Be careful not to push your head forward so as not to hurt your neck. The head rests in the hands, lowers the shoulder blades so as not to be tightened. This is very effective one of the Pilates exercises for the abdomen.

Repeat the movement eight times.

Upper table – Pilates exercises for the abdomen

Distribute on the carpet with your feet raised and folded at 90 degrees over the sides, you can spread them on a chair. Lift the chest and head as described in the previous year, with both hands behind the head. It descends slightly again on the carpet, placing each vertebra one by one. It inspires and expires slowly as we go up. This movement works the entire abdominal belt. It is necessary to contract the transversal and perine again during the entire exercise.

Repeat from five to ten times.

One on foot

Lie down on the mattress, lift both legs in front of you, bend 90 degrees and lightly raises the head and chest. Put both hands on the right knee and extend your left foot in front of you, without touching the floor. Fold that foot at 90 degrees, put both hands on the left knee and turn the right leg. Use when you change your feet and keep the fixed basin contracted during the modification.

Repeat between five and ten times.

These pilates exercises for the abdomen and buttocks will keep you in shape as long as you practice them regularly.

Are you interested in sport? So read this article:

Exercises for the fund of the abdomen

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