Waist and abdomen and legs are most likely to lose fat, because the muscle strength of these two parts is too weak. We must share this set of Pilates movements for you today, specifically for the thin waist and abdomen, stovepipe to raise the buttocks, the house at home. Immediately move.
Thin abdomen
1. Focus on the back of the hip and sit with your legs together. Bend your knees to 90 degrees. Hold your elbows on your knees and use your elbows to support your upper body. Keep your shoulders high and your eyes look straight ahead.
2. While breathing in, turn your cheekbone slightly to the right and keep your upper body still.
3. While exhaling, straighten your knees in the direction you are turning. At this time, keep your abdomen and keep your shoulders down.
4. Repeat the left and right movements 4~8 groups.
Burn the fat in the back of the thigh
1. Sit down with your legs and sit with your hands behind your shoulders. Point your fingers outward and your toes forward.
2. At the same time as exhaling, raise your buttocks and take a straight line from your shoulders to your toes. At this time, in order not to let your head fall, take a sip slightly.
3. At the same time as inhaling, abdomen. While exhaling, raise your right knee. At this time, keep your patella and shoulders still.
4. While breathing in, let go of the right leg. Exhale and lift your left knee.
5. Repeat the left and right movements 4 groups.
Thin stovepipe
1. Focus on the back of the pelvis and sit with your legs together. Bend your knees to 90 degrees. Hold your elbows on the floor and use your elbows to support your upper body. Keep your shoulders high and your eyes look straight ahead.
2. While exhaling, straighten your right knee to the right. Keep your upper body still.
3. At the same time inhale, then close the legs.
4. Repeat the left and right movements 4 to 10 groups.
Shaped hips
1. Lying on his back, he opens his fists wide and bends his knees. He looks at the ceiling. At the same time he inhales, he abdomens.
2. Exhale first, then inhale slightly while lifting your buttocks. Be careful not to separate your knees.
3. At the same time as exhaling, lifting the buttocks from the knee to the shoulder is a straight line. Continuously lifts, drops the buttocks 20 to 30 times.
4. Repeat 2~3 groups.
Hips
1. The body level is squatted on the ground. Put both hands together on the forehead. Open your knees to shoulder width, bend your knees to 90 degrees. Join your heels.
2. At the same time as inhaling, abdomen. While exhaling, keep the patella on the ground and lift your knees.
3. Repeatedly lift the knee 10 to 20 times.
Whole body movement
1. Look at the ground, put your hands under your shoulders, and put your knees under your hips. Keep your abdomen in a straight line from head to hip.
2. While exhaling, support the body with your toes and lift your knees slightly. Keep your head to hips in a straight line.
3. Inhale first, then exhale and lift your right knee. Keep your left knee high above the ground.
4. Change the foot to do the same action, move the left and right movements one by one, repeat 4~8 groups.
Hips and thin thighs
1. Sit on the ground, bend your knees, open your feet and punch wide, palms to the ground, fingers backwards, bend your elbows slightly, look ahead.
2. While exhaling, lift your hips and make a straight line from your knees to your shoulders. At this time, keep your hips and knees at the same height.
3. At the same time as inhaling, temporarily relax your buttocks slightly.
4. Raise, drop buttocks 10~20 times.
Note that this action requires the flexibility of the shoulders. People with shoulder discomfort do not have to do this.
Thin inner thigh
1. Put your right elbow on your side and put your left hand under your head. Put your left hand on the front of your body. Straighten your legs and close your knees. While you inhale, lift your legs slightly. The whole body is in a straight line.
2. At the same time as exhaling, the right leg goes forward, and the left leg opens back to the back. The first movement is resumed.
3. While exhaling, move your left leg forward and your right leg to open your legs.
4. Do a third action for 1 group, repeat 8 to 20 groups.
Note that when you open your legs, tighten your abdomen and hips for the cheekbones and waist. Keep your legs high.
Thin arm, thin thighs
1. Look obliquely at the floor, palms to the ground. Support the lower torso with your toes, straighten your knees and make a straight line from head to heel. Keep your head down.
2. Inhale first, then exhale at the same time, abdomen, lift the right leg to the height of the buttocks. Inhale at the same time, put down the right leg.
3. Make a second move with your left leg. Bend your knees on the ground.
4. Do a third action for 1 group, repeat 4 to 6 groups.
Note that this action requires the use of a wrist to support the weight, so people with uncomfortable wrists do not have to do this.
Burning arm fat
1. Sit on the ground, bend your knees, and open your feet and punch wide. Hands on the ground, fingers outwards. Slightly bend your elbows, eyes look straight ahead. If the shoulders don't feel well, keep your hands close to your hips.
2. While inhaling, bend your elbows, while exhaling, straighten your elbows.
3. Repeat the second action 10 to 20 times.
Create slender legs
1. Lying on your back, bring your legs together, straighten your knees. Raise your feet upwards, make the upper body and your legs 90 degrees. Lift your head, neck, and shoulders in a line. Keep the gap between your chin and your neck. Keep your shoulders and shoulders high and keep your shoulder blades free from the ground.
2. At the same time as you inhale your abdomen, put your legs out while exhaling. At this time, keep your legs together and your upper body up. When you inhale, return to the first movement and prepare your posture.
3. Lift up, put down the leg once for 1 group, repeat 5~8 groups.
Note that when lifting your upper body, you do not need to use the strength of your neck to use the strength of your abdomen. If your neck is too tight, put your pillow under the back of your head.
Thin waist
1. Just sit on the right buttocks, bend your knees, place your right leg on the ground, keep your left foot to the ground, and lift your left knee up. Hold your feet together and close your abdomen to tighten your buttocks. The right hand is naturally placed on your right side of your body and your left hand on your left knee. On the left hand palm upwards.
2. Inhale first, then exhale, support the upper body with your right hand, lift the left cheekbones upwards, raise your hips. At this time lift your left hand to the top of the head, and bend the arm to a curved line.
3. At the same time as inhaling, bend the waist, and the whole body assumes a curve. While exhaling, slowly return to the ready position for the first movement.
4. Repeat the right action 2~4 times first, then repeat 2~4 times in the opposite direction.
Note that because of the need to support the weight with the wrist, people who do not have wrists need not do this.
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