8 Pilates moves for weight loss

Pilates is a precise weight-loss fitness exercise originated in France. It perfectly integrates yoga fitness for cultivating flexibility and energy exercise fitness in Western countries. It can not only promote fat decomposition but also improve body shape. If you train this set of postures every day, you will be able to notice significant changes in your body in just 7 days. In just one month, you will have a beautiful and healthy body.

8 Pilates moves for weight loss

1. Shoulder bridge support points:

Function: Practicing this posture can help you effectively burn fat on your abdomen and get rid of fat on your waist. It can also exercise the muscles of your back and buttocks, making your body curves look more lifelike and tight.

process:

Lie on your back, relax your whole body, then bend your knees, put your hands naturally on both sides of your body, and breathe slowly; hold your breath and count 1, 2, 3, 4, 5, 6 silently in your mind; breathe slowly, slowly raise your buttocks with your breath, support your body with your shoulders until your knees and neck are in a straight line (back off the ground) and then return to the starting and stopping position; (d) Repeat 10 times as one group, and repeat 3 groups.

2. Draw an arc with both legs:

Function: Practicing this posture can exercise a lot of your waist and butt muscles, not only burn off unnecessary body fat, but also create extremely beautiful waist and butt curves. Moreover, this training posture can fully mobilize the hip joint, improve the symptoms of lumbar muscle strain, and reduce various waist pain and discomforts.

process:

Lie on your back, relax your whole body, close your legs, and place your hands naturally on both sides of the body; extend the closed legs upward until they are 90 degrees perpendicular to the body, and then rotate the legs, first 5 times clockwise, then 5 times in the opposite direction, and then lower the legs to the starting and stopping position; turn 5 times in the forward and backward directions as one group, and repeat 3 groups.

3. Lie on your side and raise your legs left and right:

Function: Practicing this posture can effectively exercise the thigh muscles that are rarely exercised. At the same time, this posture can also help you tighten the "goodbye meat" in your arms!

process:

Lie on your right side, support your head with your left hand, and put your right hand on your chest to support the ground; kick your left foot up hard, and then slowly lower it, and repeat 10 times; switch to your left side, support your head with your right hand, and put your left hand on your chest to support the ground; kick your left leg up hard, and then slowly lower it, and repeat it 10 times; do 10 leg lifts on each side to form one group, and repeat 3 groups.

4. Lie on your side and raise your legs front, back, left and right:

Function: Practicing this posture can help you build an A4 waist with a full allure index, and it can also help you improve your butt curves and eliminate fatigue and edema in your legs.

process:

Lie flat on your right side, support your head with your left hand, put your right hand on your chest to support the ground, and keep your legs tight and straight;

Stretch out your left foot until it is higher than your butt, then lift your leg forward, then lift your leg back, and kick 10 times; lie flat on your left side, support your head with your right hand, and put your left hand on your chest to support the ground, keeping your legs tight and straight; stretch your left leg until it is higher than your butt, then lift your leg forward, then lift your leg back, and kick 10 times; do 10 leg lifts on each side for one set, and repeat 3 sets.

5. Lying on side and turning legs:

Function: Training this posture can promote the decomposition of fat in the feet, which is more effective than jogging and cycling to slim down the calves, and it can also help you completely eliminate the confusion of calf edema.

process:

Lie flat on your right side, support your head with your left hand, and put your right hand on your chest to support the ground; stretch your left foot to the same level as your buttocks, then bend your legs outwards, turn forward 5 times, and then turn 5 times in the opposite direction; switch to lying flat on the left side, support with your right hand Support your head, put your left hand on your chest to support the ground; stretch your left leg to the same level as your buttocks, then flex and extend your leg outwards, turn forward 5 times, and then turn 5 times in the opposite direction; make 5 forward turns on both sides and then reverse 5 times to form one group, and repeat 3 groups.

6. Stretch your legs on the ground:

Function: Practicing this posture has the wonderful effect of preventing breast sagging, and can also help you improve the shape of your calves and legs, making the calf lines stronger and tighter.

process:

Kneel on the ground, lower your upper body, support the ground with both hands (keep your arms straight), so that the buttocks and thigh roots are vertical at 90 degrees; cross your upper and lower legs and push them straight back, stretch your legs 10 times as one group, and repeat for 3 groups.

7. Back support point of inclined column:

Function: Although practicing this posture cannot directly enlarge the breasts, it can exercise the pectoralis major muscles under the breasts, making the breasts look taller and plumper, and has the effect of "enlarging breasts and beautifying breasts". Of course, this posture can also exercise your heart function and make the respiratory tract and cardiovascular and cerebrovascular systems healthier.

process:

Sit on the ground, support your arms back on the ground, point your fingers toward your heels, and straighten your legs; use the power of your arms to slowly stretch your butt out until your body forms a diagonal line, count 1, 2, 3, 4, and 5 silently in your mind, and then change to the starting and stopping position; continue to do 10 times as one group, and repeat 3 groups.

8. Overturned stretching:

Function: Training this posture can help you create beautiful arm curves and back curves, and can also help you relieve the confusion of back pain.

process:

Relax your whole body, lie on your side on the road, with your arms straight forward; at the same time, stretch your right arm and left leg up as much as possible, hold it for as long as possible, then lower it, and then stretch your right arm and left leg up as much as possible, hold it for as long as possible, and then return to the starting position; continue to do 10 times as one group, and repeat 3 groups.