Pilates and yoga both play a role in fitness and shaping. There are as many as 500 movements in Pilates. Most of them are for body shaping. However, after development, Pilates now also includes abdominal shaping. Movements for weight loss, so today we will introduce several Pilates abdominal weight loss movements to everyone, let’s go and take a look!
Cycling in the air
1. Lie on your back on the mat with your hands on your back. At the back of the head. Tighten your abs and lift your upper body slightly off the floor.
2. Lift your right foot about two fists away from the ground (if you find it too difficult, you can keep it on the ground), and lift your left foot to point to the sky.
3. Keeping your abdomen strong and your buttocks still, use your entire left leg to draw a circle about the size of 4 softballs clockwise, making 4 turns, and then making 4 turns counterclockwise.
4. Put your legs down, switch legs and repeat the above action.
Tilted Plank Pose
1. Sit down, put your feet forward, place your hands gently on the ground behind your waist, and point your fingers forward.
2. Straighten your legs, straighten your toes, and then push hard toward the ground. At the same time, tighten your abdomen and lift your buttocks so that your body forms a straight line from head to toe.
3. Keep your gaze forward, your shoulders down, and your elbows not bent.
4. Straighten your left foot up as much as possible, and then slowly lower it without sagging your right hip.
Do 4 times on one side, then repeat on the other side.
Donkey Kickback
1. Kneel on the ground, toes down, and keep your back straight.
2. Tighten your abdomen and use force to lift your knees from the ground about half the height of your feet. Keeping your abdomen tight, move your right knee forward close to your nose.
3. Then lift your right leg back and straighten it, and squeeze your buttocks at this time.
4. Keep your lower abdominal muscles tight and your hips facing the ground to protect your back.
Repeat the action 8 times, then switch legs and repeat.