Easier than you think
Ask Pilates workout for a flat stomach. A 2008 study found that Pilates Mat exercises to engage and strengthen the deep abdominal muscles to smooth, flat stomach responsible. But Pilates is not only a reduction in your waistline: It can also give you an exclusive tone the entire body and graceful posture, plus do your daily activities (like lifting a total of more easy to do).
Ready to get your own Pilates Body? We cooperate with the expert based in New York City Kristin McGee (LeAnn Rimes form it) until you get the latest workout 20 minutes of Pilates. Make this autumn for a month, up to 6 inches is repeated three times a week.
Circles in the sky
For the main, inner thighs, thighs, buttocks outside
Lie on your back with your hands behind your head. Contract abs, lift your upper body slightly off the ground. Lift your right foot 5 inches (or keep it on the ground when it is too difficult) and left leg in the air. Keep your heart committed and stable hips, softball Trail 4 large circles clockwise with the whole left leg; Return along the edge 4 times counterclockwise. Lower both feet, switch sides and repeat.
The inclination of the plate
For triceps, biceps, chest, core, quads, hamstrings, buttocks
From sitting, feet forward position, place your hands on the floor slightly behind the waist, fingertips pointing forward. Set up both legs and pressed her hands and heels into the ground and contract your abs, lift your hips form a straight line from head to toe. Keep looking forward and pressed his shoulders; not lock the elbow. Lift as high as possible (in the image), then put them without the right thigh, tell your left leg. At 4 repetitions; repeated on the opposite side.
Rebates buttocks
For triceps, biceps, core, buttocks, thighs, back
Kneel on all fours, stuck a finger in, keep your spine neutral. Draw your belly toward your spine as you contract your abs and lift your knees to about 2 inches above the ground. Keep abs engaged, put the right knee on the nose (see photo). Then press the right foot directly behind you, squeezing the buttocks (shown); keeping abs contracted and hips down to the ground to protect the back. Repeat 8 times; Switch legs and repeat.
Swan Dive
For triceps, shoulders, back; ABS covers, chest
Lie on your stomach, stretch your arms above your head, fingers point, and lift the arms and legs about 6 inches above the ground. Hold for 1 count of what the legs and pulled back from the hip. In addition, the region of the hands on the sides and behind you. Exhale and reach your hands to the feet, palms facing (see picture). Keep number 1, then bring your hands to the starting position and relax the whole body to the ground. Repeat 6-8 times.
An angle of inclination with a Twist
For the triceps, biceps, heart, size
Lie on your right side with your arm just below the shoulder, arm perpendicular to your body and your feet stacked. ABS and reach the right side of the waist, raise your hips so your body forms a straight line from head to toe. Stretch the left arm in the air, through the core remains engaged (see photo). Now pick up left your body and reach the space between the chest and the floor, turn your upper body only. Return to; 4 times, the lower body is repeated with the ground. Repeat on the opposite side.
Charlie Angels abs
For triceps, abs, thighs, hips
From sitting, feet forward position, lean your chest, back and abs tight muscles. Extend your arms and move all fingers except the index. Lift your knees form a counter with chopsticks. Keep your hands before and circle your knees to the right, down, left, up, and (shows); opposite direction. (If this is too difficult, place the palms on the floor behind you for support.) 4 complete circles in each direction. Maintaining a 120-degree bend at the knees, straightening as you tour of 6 hours. Constantly contract abs to protect the lower back. Repeat 2-4 times.
Ask Pilates workout for a flat stomach. A 2008 study found that Pilates Mat exercises to engage and strengthen the deep abdominal muscles to smooth, flat stomach responsible. But Pilates is not only a reduction in your waistline: It can also give you an exclusive tone the entire body and graceful posture, plus do your daily activities (like lifting a total of more easy to do).
Ready to get your own Pilates Body? We cooperate with the expert based in New York City Kristin McGee (LeAnn Rimes form it) until you get the latest workout 20 minutes of Pilates. Make this autumn for a month, up to 6 inches is repeated three times a week.
For the main, inner thighs, thighs, buttocks outside
Lie on your back with your hands behind your head. Contract abs, lift your upper body slightly off the ground. Lift your right foot 5 inches (or keep it on the ground when it is too difficult) and left leg in the air. Keep your heart committed and stable hips, softball Trail 4 large circles clockwise with the whole left leg; Return along the edge 4 times counterclockwise. Lower both feet, switch sides and repeat.
The inclination of the plate
For triceps, biceps, chest, core, quads, hamstrings, buttocks
From sitting, feet forward position, place your hands on the floor slightly behind the waist, fingertips pointing forward. Set up both legs and pressed her hands and heels into the ground and contract your abs, lift your hips form a straight line from head to toe. Keep looking forward and pressed his shoulders; not lock the elbow. Lift as high as possible (in the image), then put them without the right thigh, tell your left leg. At 4 repetitions; repeated on the opposite side.
Rebates buttocks
For triceps, biceps, core, buttocks, thighs, back
Kneel on all fours, stuck a finger in, keep your spine neutral. Draw your belly toward your spine as you contract your abs and lift your knees to about 2 inches above the ground. Keep abs engaged, put the right knee on the nose (see photo). Then press the right foot directly behind you, squeezing the buttocks (shown); keeping abs contracted and hips down to the ground to protect the back. Repeat 8 times; Switch legs and repeat.
Swan Dive
For triceps, shoulders, back; ABS covers, chest
Lie on your stomach, stretch your arms above your head, fingers point, and lift the arms and legs about 6 inches above the ground. Hold for 1 count of what the legs and pulled back from the hip. In addition, the region of the hands on the sides and behind you. Exhale and reach your hands to the feet, palms facing (see picture). Keep number 1, then bring your hands to the starting position and relax the whole body to the ground. Repeat 6-8 times.
An angle of inclination with a Twist
For the triceps, biceps, heart, size
Lie on your right side with your arm just below the shoulder, arm perpendicular to your body and your feet stacked. ABS and reach the right side of the waist, raise your hips so your body forms a straight line from head to toe. Stretch the left arm in the air, through the core remains engaged (see photo). Now pick up left your body and reach the space between the chest and the floor, turn your upper body only. Return to; 4 times, the lower body is repeated with the ground. Repeat on the opposite side.
Charlie Angels abs
For triceps, abs, thighs, hips
From sitting, feet forward position, lean your chest, back and abs tight muscles. Extend your arms and move all fingers except the index. Lift your knees form a counter with chopsticks. Keep your hands before and circle your knees to the right, down, left, up, and (shows); opposite direction. (If this is too difficult, place the palms on the floor behind you for support.) 4 complete circles in each direction. Maintaining a 120-degree bend at the knees, straightening as you tour of 6 hours. Constantly contract abs to protect the lower back. Repeat 2-4 times.
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