Simple movements, within everyone’s reach. They belong to the Pilates method, they are quick to perform, effective. Why do them? They help to counteract the unsightly and annoying boa that is created immediately under the breast.
Sabrina Clerk
February 23
Only crunches, many and unique to get a flat stomach? Not so: to eliminate the donut positioned above the waist, contractions alone are not enough. “It doesn’t melt away by training only the superficial muscles: you have to concentrate too on the transverse, the deeper muscle of the abdomen Training it with technique and constancy will create a kind of sheath, it will strengthen the muscle, will shape the abdomen. They are enough 15 minutes a day, a quarter of an hour during the day to check the results, visible already after four to six weeks. The exercises are proposed by our expert, Anna Citterio, degree in sports science, pilates and yoga teacher.
Classic crunch
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Still on your back, legs bent, feet on the ground and perineum involved, place both hands behind your neck. He lifts his head and torso forward, without forcing the column, then slowly return to the initial position, placing the vertebrae one by one on the mat. Be careful not to push your head forward to avoid neck pain and unnecessary tension. Repeat 12 times.
The variant
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Lie on the mat with your legs raised and bent 90 degrees above your hips. He lifts his torso with both hands behind his head. Gently step down onto the mat by placing each vertebrae one by one. inspire as you get off aspira slowly as you climb. Fundamental contract the transverse e the perineum throughout the exercise. you do 7-10 repetitions.
Cross
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On the mat, press the perineum and the transversus, put your hands behind your head, stretch your right leg to 45 degrees ahead of you, bring your left knee towards your chest. She raises her torso and touches her left knee with her right elbow. alternate the movement of the legs and elbows. It is a rotary exercise, affects the oblique abdominals, draws the waistline. you do 10 repetitions.
Transverse abdominis
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Supine, lower back in a neutral position, legs bent, place your hands on your stomach with your fingers on the iliac crests. Contract slowly the perineum up to the navel and gradually returns to the initial position. Repeat the movement 8 times.
Single leg extensions
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On your back on the mat, raise your legs together in front of you, bent a 90 degrees and raise your head and chest. Place both hands on the right knee and extend the left leg forward, never touching the floor: Repeat on the opposite side, changing hand and leg. Exhale into the leg swap and keep your pelvis still during. you do 7 alternating reps per leg.
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