Flatten Your Waist Fast – 6 Pilates Inspired Moves

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As the people are aging the problems with their waistlines increase. It is caused by hormonal changes because they stimulate excess calories and they are stored in the belly area.

The researchers at the University of Vermont conducted testing of 178 healthy-weight women ages 20 to 60, to find the differences between them, caused by their ages. The outcome was – the oldest had 55% more belly fat than the youngest.

How to get rid of belly fat is no more a secret, because there are offered many programs and workouts how to do that. One of the best workouts is Pilates, which works all of the abdominal muscles.

To achieve the maximum results in flattening the belly do the workout three times a week, every other day.

Here are the exercises which will give you the best results:

1. Bent Leg Raises

–              The starting position is on your back, arms on your sides, bent knees and your feet flat on the floor.

–              Raise one leg towards your chest and bring it back down to the floor slowly

–              Repeat the step with your another leg

–              You can also do this move with both legs.

2.Leg Circle

–              Lie on your back, legs extended along the floor

–              Raise your left leg toward the ceiling, point the toes and hands at your sides and  palms down

–              Hold in this position for 10 to 60 seconds

–              Make a small circle with your left toes, rotating your leg from your hip (when you begin circle inhale and exhale as you finish)

–              The body should be as static as possible

–              Do 6 circles, then reverse direction for six more

–              Repeat the same movements with your other leg.

3.Crisscross

A-  starting position

–              The same as in the Toe Dip, but with your hands behind the head and elbows out to the sides

B – Steps

–              Raise your head, neck, and shoulders off the floor and curl up

–              Inhale and rotate your torso to the right – right knee and left shoulder toward each other

–              Extend your left leg toward the ceiling in a diagonal line from your hips

–              Exhale and rotate to the left – left knee toward your right shoulder

–              Extend your right leg

The previous steps are one repetition. Do 6 repetitions.

4.Leg Kick

A – starting position

–              Lie on your left side with your legs straight and together – your body forms one long line

–              Support yourself up on your left elbow and forearm, lifting your ribs off the floor and your head toward the ceiling.

–              Your right hand should be on the floor in front of you for balance

B – Steps

–              Exhale while kicking; swing your right leg forward as far as possible and count (“kick, kick”).

–              Inhale pointing your toes, and swing your leg back past your left leg

The previous steps are one repetition. Do 6 repetitions without lowering your leg.

Then switch sides and repeat.

5.Back Extension with Rotation

A – Starting position

–              Lie on your stomach, your forehead on your hands, palms on the floor

–              Separate your feet to hip-width

–              Pull abs in.

B – Steps

–              Raise your head, shoulders, and chest off the floor

–              Rotate your upper body to the right and back to the center, then lower

–              Repeat to the left side and continue alternating until you’ve done 6 rotations to each side.

6.Side Ben

A – Starting position

–              Sit on your left hip, your left leg is bent in front of you and your left hand beneath your shoulder.

–              Place your right foot flat on the floor in front of your left foot

–              Your right knee points to the ceiling

–              Rest your right arm on your right knee.

B – Steps

–              Pull your abs in, press into your left hand, and lift your hips off the floor

–              Coming up on your left knee, straighten your right leg and raise your right arm over your head (form a line from your right fingers to your right toes)

–              Hold for 10 to 30 seconds

–              Lower and repeat on the other side.