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6 steps of Pilates movements to slim down your abdomen According to Mike kinematics S Orson, Professor of the University of Montgomery Auburn in the U.S. explained that Pilates exercise is more effective than other conventional weight loss burn exercise when come to burning fat. The 6 movements are very beautiful. However it is also very laborious. It is very important for the movement to be precisely in place. Therefore, the movement must be slow in the beginning. Moreover, you should not try any difficult movement and try to start with the less difficult movements. There are a lot of Pilates movements seem very hard. In fact, Pilates is easier than you imagine. Below are few Pilates movements that can get you started and to help you slim down your abdomen and reshape your figure to perfection. Pilates exercises can exercise your deep abdominal muscles and strengthen the abdominal muscles so to make your stomach flat and smooth. However, the benefit of doing Pilates exercise is not only for reducing the size of your waist and abdomen, it can help you train your body and lead to a better body shape. The following 20 minutes of Pilates exercises can help you to create the perfect body. You will only need to take 3 days a week to do this exercise. You will then be able to see the obvious effect within a month time. Air bicycle Target areas: Abdomen, inner thighs, both sides of the hip and buttocks. Lay on a mat and put your hands behind your head. Tighten the abdomen and lift your upper body slightly off the ground. Lift your right foot about the length of two fists from the ground (If you feel that it is too hard then you can keep them on the ground). Lift your left foot pointing to the sky (as shown in the picture). Try hard to keep your stomach and hips still and use your entire left leg to draw a circle the size of 4 softballs clockwise. Repeat it around 4 laps and then repeat it again for 4 laps anti-clockwise. Lay your legs down. Swap legs and repeat the above action. Inclined flat method Target areas: Arms, chest, abdomen, legs and buttocks Sit down, keep the feet forward, hands behind the waist and put them lightly on the ground. Keep the fingers straight and point forward. Keep the legs and toes straight and then force to the ground. Tighten the abdomen at the same time and lift your hips up so form your body a straight line from head to the end. Maintain your eye focus forward. Keep your shoulders down and straighten your elbows. Keep your left leg straight up as much as possible and slowly let go while your right hip has not yet been sagging. Apply 4 times on one side and then repeat the same for the other side. Donkey back kick Target areas: Arms, abdomen, legs and back Kneel on the ground, toes down, keep your back straight. Tighten the abdomen and force the knee to lift about half of the length of the feet off the ground. Keep tightening the abdomen and move your right knee closer to your nose (as shown in the picture). 3, and then put back and right leg straight, squeeze your buttocks this time (as shown). 4, to keep tightening the lower abdominal muscles, hips are on the ground to protect your back. Repeat the same movement for 8 times and then switch legs and repeat it again. Swan Drinking Water Target areas: Arm, waist, stretch the abdominal muscles and chest Prone on the ground, stretch your arms to the back and point to your toes. Then lift your arms and legs about 15 cm off the ground. Keep the same position for a while, feel your legs are pulled out and your back is away from your hips. Keep your arms to both sides but still behind you. Breath out and move your arm closer to your toes. Keep the palms facing down (as shown in the picture). Keep the same position for a while and leave the arms back to the starting position. Release the body to the ground. Repeat the same movement for 6-8 times. Reverse tilt sideways Target areas: Arms, abdomen and waist Lay down on your right hand side. Keep your right forearm just below the shoulder and the body straight. Legs keep close together. Force the abdomen and the right side of your waist, lift your foot and form your body from head to toe in a straight line. Extend your left arm up and keep your tummy tightened (as shown in picture). Move your left arm down to the place between your chest and the ground. Make sure is you could only twist the area above your waist while you are doing this movement. Then leave your arm back to its original position. Repeat the same movement for 4 times and then let the body fell to the ground. Repeat it for the other side. Abdomen slimming style Target areas: Arm, lower abdomen, inner thighs and buttocks Sit down, feet forward, keep your upper body slightly tilted back and tighten your abdomen. Straight your arms and cross all your fingers together except the index fingers (as shown in the picture). Raise your knees and let your legs form a "desktop." Keep your arm point to the front and use your knees to draw in circle in the order of "right–under-left -up" (as shown in picture). Then return to the starting position. (If you find it hard then you can put your hands on the ground behind you for support purpose). Complete 4 laps in each direction. To keep the knees bent into a 120 degree angle, adjust the position so to keep the angle of your knee in semi-circle. Remember to tighten the abdomen while you are doing it so to protect your back. Repeat the same movement for 2-4 times. For more articles about how to slim down your body, see:
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Izležavanje na krevetu tijekom božićnih i novogodišnjih praznika najveći je krivac masnih naslaga kojih se kasnije teško riješiti. Najviše problema, osobito osobama starije životne dobi, zadaju trbušni mišići i stražnjica. Ako ste i vi primijetili da teže zakopčavate hlače nego je to bio slučaj početkom ljeta, vrijeme je da počnete vježbati! Lezite na desni bok s tim da se oslonite na lakat. Lijevu nogu prebacite preko desne i u tom položaju podižite tijelo sve dok ne počnete osjećati zatezanje trbušnih mišića. Lijevu ruku cijelo vrijeme držite ispred trbuha i pokušajte biti u istoj pozi. Vježbu ponovite tri puta, a zatim se prebacite na drugu stranu. Na lijevu nogu se oslonite, a desnu ispružite prema natrag. Ruke smjestite ispred grudi s tim da su vam dlanovi i laktovi cijelo vrijeme spojeni. Pokušajte saviti lijevu nogu, ali obratite pažnju da vam je tijelo uspravno. Trbuh, leđa i stražnjica moraju biti zategnuti. Vježbu ponovite najmanje pet puta, a zatim se prebacite na drugu nogu. Lezite na leđa, noge podignite u zrak i prekrižite ih s tim da su vam nožni prsti zategnuti. Ruke ispružite ispred sebe, a podižite glavu i ramena. Vježbu ponovite najmanje deset puta. Nakon vježbe obavezno se opustite. Primjerice, lezite na trbuh i nekoliko puta podignite gornji dio tijela. Ruke vam cijelo vrijeme moraju biti ispružene.