The waist and abdomen are the hardest-hit areas to accumulate fat. We recommend 6 Pilates exercises to turn you into a small waist.
The older you get, the more difficult it is to lose belly fat. The reason is that hormonal production changes, which promotes the accumulation of excess calories into your belly, creating fat.
Researchers at the University of Vermont tested 178 healthy-weight women between the ages of 20 and 60. The oldest of them had 55 percent more excess belly fat than the youngest.
Having a big belly is not inevitable. Abdominal exercises can help you achieve this desire. Pilates training is your secret weapon because it works all your abdominal muscles. By pulling your belly button toward your spine during each segment, this exercise will help you maximize your abs.
Do it three times a week and every other day.
toe dip
A. Lie on your back on the ground with your legs raised and your knees bent at 90 degrees. Thighs straight up, waist parallel to the ground. Place your hands naturally at your sides, palms facing down. Keep your abdominal muscles contracted while pressing your back to the ground.
B. Inhale, lower your left leg and count “down, down” at the same time, just move from your hip joint, dip your toes toward the ground (but not really touch the ground). Exhale, then lift your leg back to the starting position while counting “up, up.” Then switch to your right leg and continue to alternate legs until you have done 12 reps on each leg.
Leg circle movement
A. Lie on your back on the ground with your legs straight. Lift your left leg toward the ceiling, toes straight, hands by your sides, palms down. Hold for 10 to 60 seconds. (If this movement makes you uncomfortable, you can bend your right leg and place your right foot flat on the ground)
B. Make a small circle with your right toe and rotate your leg from the hip joint. Inhale when you start the circle and exhale when you finish. Try to keep your body still, don’t sway, and tighten your abs at the same time. Do 6 circles, then 6 in the opposite direction. Then start doing it on the other leg.
cross movement
A. Begin the movement as if you were dipping your toes on the ground, but then put your hands behind your head and turn your elbows out. Lift your upper body up, lift your head, neck and shoulders off the ground, and contract your abs.
B. Inhale, turn your body to the right at the same time, bring your right knee and left shoulder as close as possible, and stretch your left leg diagonally toward the ceiling (as shown in the picture). Exhale, then switch to the other side and start doing it. This is one set, do 6 sets.
kicking exercise
A. Lie down on the ground on the left side of your body, with your legs straight and tight, so that your body is on the same straight line. Support your body with your elbows and forearms and lift your ribs off the ground. Gently place your right hand on the ground in front of you for balance.
(If this movement makes you uncomfortable, stretch your left arm on the floor and place your head on your arm) Raise your right leg, hip-width apart, and bend your foot so that your The toes are facing forward.
B. Exhale as you kick, and kick your right leg forward as possible, while counting “kick, kick”. Inhale, straighten your toes, and swing your leg back over your left leg. This is one set, do 6 sets without lowering the leg, then switch to the other side and start doing it.
Back Rotation Stretch
A. Lie on the ground with your forehead on your hands, palms on the ground, feet hip-width apart. Contract your abdomen.
B. Lift your head, shoulders and chest off the ground. Rotate your upper body to the right, with your back toward the center. Switch to the left and start over and continue until you have done 6 rotations on each side of your body.
