If you notice the diet, but you cannot remove extra centimeters in the middle and pump the type, connect simple but effective exercises. The Pilates training system was invented for the restoration of the spine, but it allows you to perfectly pump deep muscles and helps promote metabolism.A small set of exercises, which can be performed on any relatively hard surface, even on a bed or sofa.1. PlieStarting position:Lying to the side, one hand is bent on the elbow under the head, the other is freely in front of you. The legs are slightly bent on the knees, the legs are attached, the basin is tense.We hold the legs together, lift a knee and return to its original position. For the right load, make sure the basin remains motionless and the neck does not lean down.Repeat:15-20 times in every direction.Conflict:An attractive abdominal muscle has been processed.2.Starting position:Supporting the elbow of one hand and stretched legs, the other hand is on the thigh, the basin gets up.We reduce the basin and return it to its original position, trying to keep the back evenly and without deviating either forward or backwards.Repeat:12-15 times on each side.Conflict:Press, the transverse muscles of the waist.3. "Ballerina"Starting position:The support on the elbow of one hand and the stretched legs, the other hand rises, tense, the basin is up.Smooth the raised hand and put it in the case. We return to its original position.Repeat:12 times on each side.Conflict:Press, the transverse muscles of the waist.4. "Strina"Starting position:In all four, emphasis and hands.We lift the socks and make the bar, trying not to round the back so that the load falls on the muscles of the type. We remain in this position for 2-3 seconds, stretching all the muscles.Repeat:15-20 times.Conflict:The muscles of the type, the buttocks.5. RelushesStarting position:Sitting on the floor, knees bent, hands below the knees. The back is a bit rounded.We go back and drive to the back to the shoulder blades. We return to the original position.Repeat:10-15 times.Conflict:The muscles of the back and the type, stretching the spine.If you perform these exercises every day, in a month you can see the results that will please you. What load on the muscles do you prefer?
