Exercise # 1. Teaser
Great exercise Pilates to strengthen the press. Beginners we recommend you to perform the exercise with one leg, then make and perform with both.
Option # 1
Lie down on the floor, knees sonoita at an angle of 45 degrees, feet pressed to the floor. Hands along the body. Palms face up. Take a deep breath, shoulders relaxed, back pressed to the floor. Exhalation.
On the inhale, straighten one leg, the knees should be parallel to each other.
Nothing, if you will not be able to straighten the leg until the end. Exhalation.
Inhale, raise your hands up to the level of your head, simultaneously press the chin to the chest. Lift your upper body. Continue to raise the body up until arms will not be parallel to the legs.
It is important not to drag himself forward shoulders and arms, it is necessary to use the abdominal muscles. Make sure that the lower back was slightly rounded.
Hold this position. And return to its original position. Make 4 to 6 times for each leg.
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Option # 2
The second option is the same, only both legs upwards. The first time you can keep your knees bent.
Exercise No. 2. Hundred
Perhaps this exercise Pilates for the abs know everything! And it's very effective.
Lie down on the floor, legs lift and bend your knees at 90 degrees. The breath.
Exhale: push the chin to the chest and lift your upper body from the floor, including hands. The look on his stomach. Hold this position and breathe. On the exhale, straighten your legs and arms.
Legs can be at any angle, it all depends on your training. The lower you put your feet down, the more strained the press. It is important that muscle nerve was not reduced, when you strain. You should not be very hard. Hold this position.
Make 5 quick breaths (as it is usually done during labour) and slowly descend to its original position.
Another important point is that you cannot strain the neck and shoulders. Make 2 more times.
Exercise # 3. Rise housing
Lie down on the floor. Legs straight, arms stretched behind his head. On the inhale lift shoulders off the floor, chin push to the chest, raise your hands so that they were perpendicular to the floor, and begin to slowly raise the body up. On the exhale, continue to sit. Use only your abdominal muscles, do not pull myself together. Sit up until the hands are parallel to the floor. Then slowly lie down on the floor. Do this 6 times.
Exercise # 4. Scissors
This exercise Pilates will help to pull not only the muscles, but and legs.
Lie down on the floor, legs raised and stare at the ceiling. At the same time try to keep your legs and feet together. Tighten your abdominal muscles, touch the chin to the chest, slightly lift the upper body, but don't lift your shoulder blades off the floor.
Now clasp your right ankle or, if stretching does not allow the knee. Lower the left leg so that it makes an angle of 45 degrees with respect to the right leg. The angle can be changed depending on level of training. The lower you lower the left leg, the greater the load you give your stomach muscles.
On the inhale gently pull the right leg on itself. Then loosen the tension and then pull. Repeat this 2 to 3 times.
Then quickly change the leg. And repeat for the left leg. Make 6 to 10 times for each. As soon as you feel tension in the neck, immediately get down on the floor.
Exercise No. 5. Criss-cross
This is another very effective exercise Pilates for the abs, especially for oblique muscles.
Lie down on the floor, legs lift so that the Shin is parallel to the floor. Hands behind your head. The elbows look strictly at the opposite side. Tighten your abdominal muscles. Chin push to the chest, round the back so that the upper part of the body was in the air. The breath.
On the exhale, straighten your left leg so as to obtain an angle of 45 degrees relative to the floor. Right knee remains stationary, but you turn your body and reaching out to him with his left hand.
Try not to sway. And make sure that you are not pressed to his knee. To increase the effectiveness of the exercise, you can make your hands into fists and put them together at chest level. Start with 6 to 10 repetitions.
These 5 exercises are among the most efficient in the Pilates system in relation to the press. Try it and you will not regret!
Source:
Women's Magazine
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