“Pilates” the secret of a beautiful body that must look back
The Pilates Method is easier than you think. It’s the only exercise you need for your butt. beautiful legs and tummy. All you need to do is follow ทางเข้า ufabet the following Pilates program. That takes only 20 minutes at a time, 3 times a week. to reduce the total proportion to more than 6 inches
Pilates Exercise 1: Circles in the Sky
Lie on your back, both hands behind your head. Abdominal tense Raise your torso slightly off the floor. Raise your right leg 5 inches (or drop it on the floor if it’s too hard). Left leg straight, pointing toward the sky (as shown). Keep your torso and hips stable. Do 4 clockwise circles with your left leg and 4 reverse turns. Lower your leg, switch sides, and repeat for torso, inner thighs, outer hips and buttocks.
Pilates Exercise 2: Incline Plank
From a sitting position, legs are stretched out in front. Place both hands slightly on the background of the waist. front index finger Press your heels and palms on the floor. Tighten your abs and lift your hips up. straight from head to toes put weight forward exert pressure on the shoulders Don’t force your elbows. Lift your left leg as straight as you can (as shown) and lower it without moving your hips. Do 4 reps and repeat on the other side. for the back of the upper arm Forearms, chest, torso, front thighs posterior thighs buttocks
Pilates Exercise 3: Donkey Kickbacks
in a crawling position on four legs toes pressed on the floor back in natural position Abdominal tense Lift both knees 2 inches off the floor, move your right knee toward your nose (pictured above) and kick out back, contracting your buttocks (pictured below), keeping your abs still low. To protect the back, repeat 8 times, alternating legs, repeat for upper arms behind. Front upper arms, torso, buttocks, posterior thighs, back
Pilates Exercise 4: Swan dive
lying face down with stomach Arms straight overhead, toes pointing. Raise arms and legs about 6 inches above the floor. Hold for 1-2 seconds. Rotate your arms back. Exhale and extend your arms toward your toes, palms facing down (as shown), hold for 1-2 seconds, bring your arms to the starting position. Relax your body on the floor. Repeat 6-8 times for upper arms, back, shoulders, lower back; Helps stretch the abdomen and chest
Pilates Exercise 5: Side incline with a twist
lying on the right side right arm under shoulder Hands facing forward, legs straight, support abdomen and right waist, hips lifted, body forming a straight line from head to feet. Extend your left arm up to the sky (as shown), then lower your left arm in front of you. indirectly through the space between the body and the ground twist from above the waist Then twist back to the original position. Repeat 4 times. Lower your body to the floor. Repeat on the other side for upper arms. Front upper arms, torso, waist
Pilates Exercise #6: Charlie’s Angels Abs
From a seated position, feet pointing forward. Tighten your abs, tilt your upper body backwards. straighten your arms in front of you Hands interlock with fingers except forefinger. Raise bent knee. Turn right knee down to left. then turn it up in the opposite direction (as in the picture) (if it’s too difficult Place your hands behind your back for support.) Repeat 4 times, keeping your knees bent 120 degrees, contracting your abs. Repeat 2-4 times for your upper arms. lower abdomen, inner thighs, hips