Want to try the benefits of Pilates? Try the following exercise series. Although the result of adaptation, the benefits and the challenge is big enough, you know.Guaranteed abdomen, arms, buttocks, and thighs more toned.
FRONT LIFT / Lunge
Target: muscular thighs, buttocks, calves, abdomen, shoulder
A. Stand with feet shoulder-width apart, hands beside the body (can while holding the dumbbells, can not). Raise your hands above your head. Your palms facing inward. Lift right leg straight out in front about as high as the hips until legs parallel to the floor. Hold for 2 counts, then drop your feet to the front form a lunge position.
B. When performing a lunge, lift both arms to shoulder level sarnping up. Hold for 2 counts, then stand up, back to its original position. Perform 20 repetitions (10 times for each leg) with controlled movements.
Pilates ‘Bent-Knee ROLL-DOWN’
Targets: abdominals, back, shoulders
Sit with your knees bent and arms straight in front dadai Each held dumbbells (optional) with your palms facing each other. Drop your body back, hold the stomach. Bend both knees 90 degrees and lift your leg up parallel to the floor. Keep the balance on your tailbone, hold 5 count. Keep your arms and legs remain parallel to the floor. Gently roll the lower back down about 10 inches and hold five counts.Repeat 10 times with no legs or lying down.
LEG PULL / PUSH-UP
Target: muscle chest, back, arms, abdomen, buttocks
Preparing the push-up position with your palms aligned under shoulders. The position of the torso straight. Lift your right leg as high as the hip (finger point) or a little higher. Lift and lower your right leg 5 times. Repeat for left leg. Then lift your right leg back, bend your elbows, slowly lower your chest to about 10 cm from the floor. Do push-ups with your right leg up, alternating with the left foot raised.
ONE-ARM kneeling SIDE KICK
Target: chest muscles, shoulders, buttocks, thighs
Create a position as if to a crawl. Piles of body weight on his left hand and right knee. The palm of the hand at shoulder level. Hold a dumbbell in your right hand (optional) and lift it to shoulder height j. Lift your left leg as high as your hips. Keep the hips, head and arm steady. Kick your left leg out slowly, do not flinch. Hold for 2 counts. Return legs to original position (the position of arm still raised), repeat 10 times. Replace with the other side.
ARM-SWING CURTSY squat
Target: muscular thighs, buttocks
Stand straight with your arms straight above your head. Bend your left knee and lift your left leg to hang near your right knee, point your toes. Hold your right foot, then step forward with left foot to the side. Tukikkan your body down, make a movement like the salute on the left leg. Bend your left arm to the front of the body and straighten your right hand upward. Hold for 2 counts. Return the left foot to starting position. Repeat 10 times. Then replace with a foot / right side.
Plank FRONT / BACK SUPPORT
Target: arm muscles, chest, back, legs, buttocks, and abdomen
Sit with legs straight and point your toes. Press your palms on the ground, about 15 cm from the butt. Interested in following the curve of the stomach backs up. Center your body weight in the hand and lift your hips, forming parallel lines from the ankle to shoulder. When lifting your hips, feet flat on the floor. Hold for 2 counts, then return to starting position. Repeat 10 times.
