To strengthen your abs and thigh muscles, try a few Pilates exercises on your own. You do not need any special equipment for this: in the classic version, the exercises are performed on a gymnastic mat using an elastic band, but it is quite possible to do without it.
It is necessary
- - gymnastic mat;
- - elastic tape.
Instructions
Step 1
Learn two abdominal exercises. The first exercise is "Turning the body". Sit on the floor or on a gym mat, bend your knees, keep your legs together, and place your feet flat on the floor. Stretch your arms in front of you (if you are doing exercises with a tape, then pass it under the heels, grab the ends, keeping your palms in front of your chest). After taking a deep breath, straighten your back. Without changing the position of your hands, as you exhale, gradually lean back. Do this more slowly so that you have time to breathe in as well. Expand the body to the right on the next exhalation. Then inhale and return to the starting position, as you exhale, repeat the exercise on the other side. Do five to eight repetitions. Each rep should include two turns in opposite directions.
Step 2
The second exercise is "Reverse twisting". Lying on your back, bend your knees slightly, cross your ankles and lift your legs up. Place your hands along the body. Take a breath. As you exhale, pull your knees towards you, while lifting your buttocks off the floor. Inhale again and return to the starting position using the strength of your abdominal muscles. Repeat the exercise six to eight times.
Step 3
Exercises to strengthen the muscles of the thighs "Straighten the legs." Lying on your back, bend your knees so that they are exactly over your hips. Keep your heels together and your toes apart. If using tape, run it under your toes and grab the ends. The abs should be tense, the tailbone and buttocks are firmly pressed to the floor. Breathe in. Exhaling, straighten your legs, keeping them above the floor at an angle of 45 degrees. Return to the starting position on the next breath. Do the exercise eight to ten more times.
Step 4
"Alternate leg lift." Lying on your right side, put your legs together in line with the body, stretch your socks, head on your right hand, rest your left hand on the floor in front of your chest. Inhale, tighten your abs and lift your left leg to pelvic level. Bring your right leg to it as you exhale and return to the starting position. After repeating the exercise five to ten times, roll over to the other side and do the same number of repetitions on the other leg.
Step 5
Do the exercises 5-7 times a week, doing one set of each. The duration of one lesson is 10-15 minutes.
