Pilates exercises for the abdomen and buttocks

Trying to solve health problems, Joseph Pilates discovered a unique training method suitable for everyone: Pilates for abdomen and buttocks. The Pilates technique is a training session of the delicate but functional strength. It is not like yoga, as many people think. These are very effective exercises aimed at improving flexibility, resistance and strengthening of the muscle frame.

Pilates exercises for the abdomen and buttocks – Preparation

If the lumbar muscles are not used to training and are too «rigid», the abdominal muscles will be impossible to train. If you do, you will put too much pressure on the bottom of the back while you are abdominal pilates and you will experience back pain.

Therefore, it is necessary to learn to «extend», «lengthen» the bottom of the back during the exercise and concentrate the task on the muscles. Learn two assistance techniques. At first glance, they seem complicated, but they are not. Read the instructions and try to repeat the exercises: you will understand them and you will memorize them from the first time.

Pilates exercises for the abdomen and buttocks

The exercise of the «bucket»

Lie on your back on the carpet. The legs are folded and put the hip articulation centers width. The hands extend along the body, the palms of the floor, the elbows are turned on the body (important for the correct position of the shoulder belt).

The movement of the pelvis – inclination to itself: the pubic bone is directed to the belly. Leave your back on the floor, but don’t press. Then he returns to the starting position. The upper part of the body (above the lower ribs) remains firm. While prone the pelvis, try to hear a slight «elongation» of the lower back without tension or tension on the thigh muscles.

Pilates abdominal exercises

If you want a flat and powerful Abdoemn, do 10 minutes of pilates per day and the result will not be delayed. I prepared for you a set of pilates for legs and buttocks, inspired by the book «Pilates from A A Z» by Cynthia Vider.

Exercise 1

We remain, with your feet to the hip width and slightly bent to the knees, with your arms lowered freely and glued to the thighs.

While we inspire, extend, raising the right hand, but not lifting the shoulder blades. The neck and shoulders are relaxed. At the end of the movement, the palm turns inwards.

At the deadline, we tighten the muscles of the abdomen and the pelvis. Reaches his hand up and diagonally on the left. During the elbow, the left hand slips along the thigh. It looks straight in front. While exhaling, elongated.

Understanding the abdominal tension and slowly returns to the original position. Repeat the exercise on the other side. The total number of repetitions is 10 times to the right and left.

Exercise 2

It is one of the exercises for weakening legs and buttocks that have visible effects.

We detach, with our feet to the hip width, the arms that turn to us in front of us. We stretch with the tip of the head, breathe evenly, the abs and the pelvis are tense.

We make corners of the body to the right and left from the starting position. The legs and the pelvis are still.

Repeat the exercise 12 times.

Exercise 3

We lie on the back, the legs are folded on the knees, the feet are expanded to the hip, parallel and closely pressed by the floor, the arms are freely along the body. The muscles of the pelvis and abdomen are tense.

He breathes deeply, while exhaling, lifts the arms and the upper part of the body on the floor. Hold down for 2 counts, lengthening your arms forward, then returns to its original position. The rhythm of the year is smooth. The pelvis and the bottom of the back are flat on the floor.

Repeat the exercise 15 times.

Other pilates exercises for the abdomen and buttocks

There are other weight loss exercises and buttocks. It is important to do it regularly.

Read also the article: The best recipes to lose weight quickly

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