9 Pilates exercises for a perfectly flat stomach

Pilates - a system of exercises, in which the emphasis is on breathing, body alignment, the development of a strong body, improve motor coordination and sense of balance. Particular attention is paid to the technique of execution and elaboration of muscle bark. That is why these nine exercises to help you achieve the desired result and pump perfectly flat stomach.

We recall that all movements should be performed smoothly and synchronously with respiration. No jerks and super efforts. If you follow the safety instructions, the lower your risk of injury to a minimum.

1. A hundred

BUT. Lie on your back. Legs are brought together and tighten. Strong arms extend along the body. Lift the leg 3-5 cm above the floor, squeeze your buttocks and pull in the press. Lift your head and look at your fingers.

IN. Raise your hands above your hips and start waving them up and down with force. Perform a long breath, which will last for five strokes, and a long exhale.

FROM. Start with 2-5 approaches, each of which is 10 swings. Gradually increase the number of swings of up to 100.

2. Saw

BUT. Sit on the floor is flat and elongated back. Arms out to the sides, palms down, so that they are parallel to the floor. Keep the blades as if you are trying them crack a nut. Legs, spread a little wider than shoulder-width apart. They should be relaxed from the knee to the foot. The pelvis is firmly pressed to the floor.

IN. On the inhale, turn your body to the left so that the right arm was extended along the left leg close to the edge, and the left arm stretched back as far as possible.

FROM. On the exhale, drag the right hand to the outside of the left foot with three short "sawing" motion back and forth. Weight moved to the right thigh to the maximum to include in the work of the oblique abdominal muscles. Inhale and return to starting position. Repeat on the right side. Perform 3-4 sets.

3. Pulling the legs bent at the knees, his forehead

BUT. Lie on your back. Clasp hands both legs, pulling them to the chest. The head is lifted and pulled forward. Elbows out to the sides.

IN. Inhale while stretching his legs forward, and hands back. Make sure that your arms were strong and were in line with ears. The loin is pressed to the floor.

FROM. Slowly exhale, gently returning to the starting position. Try as much as possible to clear their lungs from the air, using his knees to his chest tightening. Perform six repetitions.

4. Scissors (bicycle)

BUT. Lie on your back, lift your head, hands behind his head rewound and locked in the lock (one hand covers the other), elbows dissolve in hand. Legs bend at the knees and tighten to the chest.

IN. Slowly inhale and twist the body to the left until your right elbow does not make it to his left knee. Simultaneously with this movement straighten your right leg and keep it stretched a few inches from the floor. On the exhale, make a twist to the right side. This is one repetition. Make six approaches.

5. Corkscrew

BUT. Lie on the floor, strong hands along the body and pull out flat on the floor. The back is flat. Firmly squeeze the legs together so that the voltage sensed on the inner thighs. During inhalation, lift your legs up over his head. The main focus should fall on the middle of the shoulder blades and arms.

IN. Pull the socks and start to exhale while falling down, vertebra by vertebra, body tilted slightly to the right.

FROM. When your right buttock touches the floor, output legs in a circular motion to the left, inhale slowly.

D. Again, output legs and the lower part of the body up, rolling along the left side, sucking in the abdomen and lifting the pelvis. Then repeat the circular motion in the opposite direction - it will be one approach. Follow these three approaches.

6. Circular leg movements

BUT. Lie on your back, lower back flat on the floor, straighten your legs and tighten. Strong hands rest on the floor, palms down (shoulders must also be pressed to the floor). Lift one leg straightened up perpendicular to the floor.

IN. Draw the leg in the air circle.

FROM. Then lower your leg down and expand the toe slightly toward the outside.

D. Perform another circular motion clockwise, but this time through the side, then up and down again. Repeat the same in the opposite direction, a second round is necessary to draw a counterclockwise direction.

Spent five laps in each direction, first on one foot, then the other. During the exercise monitor all their movements.

7. corner

BUT. Lie on your back, pull your hands behind your head so that your forearms were close to the ears. Legs are stretched and slightly compressed, stretched out socks. Loins should be pressed to the floor. Belly retracted.

IN. On a deep breath print across the top hand straight forward, continuing to hold them at shoulder width. Simultaneously with this movement begins to lift the legs up.

FROM. At the point when your arms are parallel to the hips, try to lift the body as high as possible without any sudden movements. Hands continues to pull up your socks. Keep balance and do not allow the pelvis to tilt your body forward. On the exhale, begin slowly, vertebra by vertebra, to descend to its original position.

Follow these three approaches.

8. Swimmer

BUT. Lie on your stomach, lower your head (forehead comes to rug), firmly press the hips to the floor, tighten your inner thighs. Hands pull forward, palms down. Simultaneously lift just a few centimeters legs, chest, arms and head, stay in this position.

IN. On the inhale, lift slightly above the right arm and left leg.

FROM. On the exhale, change them on the opposite (left hand and right leg) are not touching the floor.

During the exercise slowly count from one to ten, trying each time to lift the arms and legs a little higher.

9. The dynamic side bar

BUT. Sit on the side, lean on the straightened left arm. Left thigh pressed against the floor, the right leg is over the left, knees slightly bent, ankles pressed together.

IN. On the inhale, lift the hips off the floor as high as possible up the right hand pull over your head (get side bar). Ensure that the whole body to be in the same plane (not issued hips forward; not bulging hips back). Belly retracted.

FROM. Put the working hand on top of the raised thighs. Turn right down. On the exhale slowly return to starting position.

Repeat these three approaches, first one side, then the other.