To strengthen muscles of the stomach and hips, try to master independently several exercises on the system Pilates. No special equipment for this purpose is required to you: in classical option the exercises are performed on the gymnastic rug with use of the elastic tape, but it is quite possible to do also without it.
It is required to you
- - gymnastic rug;
- - elastic tape.
Instruction
1. Learn two exercises for formation of the beautiful line of the press. The first exercise - "Turns of the case". Sit down on the floor or on the gymnastic rug, bend knees, you hold legs together, the foot exactly put on the floor. The hand extend before yourself (if you perform ribbon exercises, then miss it under heels, undertake the ends, holding palms before the breast). Having made the deep breath, straighten the back. Without changing the arm position, on the exhalation gradually deviate back. Do it more slowly to manage to make also the breath. Deploy the case to the right on the following exhalation. Then inhale and return to the initial position, on the exhalation repeat exercise in other party. Execute five-eight repetitions. Each repetition has to include two turns in different directions.
2. The second exercise – "The return twisting". Lying on the back, slightly bend knees, cross anklebones and raise legs up. Put hands along the case. Make the breath. On the exhalation pull knees on yourself, having torn off at the same time from the buttock floor. Again inhale and return to the initial position, using the press muscular strength. Repeat exercise six-eight times.
3. Exercises for strengthening of muscles of hips. "Knee stretching". Lying on the back, bend knees so that they were precisely over hips. You hold heels together, and socks apart. If you use the tape, then miss it under socks of legs and undertake the ends. The press has to be intense, the tailbone and buttocks are densely pressed to the floor. Inhale. Exhaling, straighten legs, holding them over the floor at an angle of 45 degrees. Return to the initial position on the following breath. Do exercise eight-ten more times.
4. "Serial leg raise". Lying on the right side, put legs together on one line with the case, extend socks, the head - on the right hand, rest the left hand against the floor before the breast. Make the breath, strain the press and lift the left leg to basin level. Put to it the right leg on the exhalation and return to the initial position. Having repeated exercise five-ten times, turn over on other side and make as much repetitions from other leg.
5. Perform exercises of 5-7 times a week, doing on one approach of everyone. Duration of one occupation – 10-15 minutes.