If you are observing the diet, you can notify the additional centimeters on the waist and take the press, simple but effective exercises. The Pilates training system was invented for the restoration of the spine, but helps to pump the perfect muscles and promote metabolism.
A small exercise set that can be done on a relatively stiff surface, even in a bed or couch.
Starting position:Stretching on the side, on one side, the elbow is bent on the elbow and lies in front of the other. The legs are bent a little in the knees, the legs are closed, the pelvis is tense.
We hold the legs together, lift a knee and go back to the original state. For proper cargo, make sure the pelvis is not dormant and do not bend the neck.
Repeat:15-20 times in every direction.
Impact:A fun belly muscle has been developed.
Starting position:The stars of a hand and the legs stretched, on the other side, the pelvis grew.
We lower the pelvis and return the rear to their original position, without equal or back.
Repeat:12-15 times on all sides.
Impact:Press Bricin's transverse muscles.
Starting position:The elbow of a hand and the lying legs, on the other side, tense, pelvis are grown.
Raise the removed hand smoothly and put it under the work. We are back to the original position.
Repeat:12 times on all sides.
Impact:Press Bricin's transverse muscles.
Starting position:All four in accents and hands.
We will climb the socks and make the bar, try not to return to the cargo to fall into the muscles of the press. Strengthening all the muscles, we extend in this position within 2-3 seconds.
Repeat:15-20 times.
Impact:The muscles of the press, the Omboys.
Starting position:Knees sitting on the floor bent, hands under the knees. The back is a little round.
We go back and ride on the shoulder blades on the back. We will go back to the beginning position.
Repeat:10-15 times.
Impact:The muscles of the waist and the press extend the waist.
If you perform these exercises every day, you can see the results that will make you happy in a month. What cargo do you choose to the muscles?