Table of contents:
- Do you want to have a flat and marked abdomen, but don't feel like going to the gym? The abdomen is one of the body areas that costs the most to keep at bay, that's why we have a perfect pilates routine with which you can mark your abs in the morning in your room
- 1. EXERCISE "The 100"
- 2. TOE TAP
- 3. LOWER-UPPER
- 4. ROLL UP
- 5. IRON- PYRAMID
Do you want to have a flat and marked abdomen, but don't feel like going to the gym? The abdomen is one of the body areas that costs the most to keep at bay, that's why we have a perfect pilates routine with which you can mark your abs in the morning in your room
As you know, pilates is an exercise that will help you tone your body and have a strong abdominal and lumbar area, since these exercises strengthen the deepest muscles, which is the basis for the most superficial area to look more toned and ready to wear it in the summer.
Join this session and, doing it little by little, you will achieve the goal of having a dream six-pack.
The exercises must be performed at least 3 times and in series of 20 repetitions.
1. EXERCISE "The 100"
Lying on your back and with your legs raised to 90 degrees and your back completely pressed to the ground, raise your arms to your sides. Inhale and exhale, contract the abdominal area, raise the body and move the arms in small movements up and down, 100 times. Don't forget to hold your arms firmly, so that while you do crunches you will work your arms. Repeat the exercise 100 times.
2. TOE TAP
Position yourself in the same position as in the previous exercise but with your legs bent, leaving the quads perpendicular to the ground. Inhale and as you exhale, contract the abdominal area and, keeping your back completely on the ground, touch the floor with your fingertips. If you find it very difficult or your back hurts, make alternate touches with one foot and the other.
ABDOMINAL Stretched out completely on your back, with arms and legs extended, inhale and exhale, contract the abdominal area and at the same time raise your trunk and legs until you become a ball, bringing your knees to your chest. Next, stretch your arms and legs until they are one-fourth the floor, and do the exercise again.
4. ROLL UP
Lie on your back, with your legs extended and arms straight above your head. Inhale and as you exhale, contract your abs and lift by rounding your back until you get up and sit. Next, perform the same exercise in reverse, lowering yourself supporting vertebra by vertebra the back to the ground.
5. IRON- PYRAMID
Placed in the plank position with elbows, with the body and legs aligned, raise the buttocks upwards until reaching a pyramid figure and return to the initial plank position. Hold each movement for at least 3 seconds.
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