Pilates is static, and pay more attention to coordination of breathing, you can do pilates with soft music to reach the realm of meditation, it's very effective to get rid of belly fat.
Leg Circle
Lie on the cushion, put your arms beside your body, raise one leg up, another leg straight or bent on the floor, shrink your abdomen, back and waiste against the floor. Leg circle when you breathe in, return to the start position and stop when breathe out, 4 to 6 times one direction, then change to the contrary direction.
Notes: Circle should be moderate, keep your hip stable, hip joint fixed |
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One Leg Extended
Bring your upper body up, shoulders off the floor, left leg straight, right leg bent, hold the left ankle from outside with left hand, hold left knee with another hand, one breath then change to right leg. Repeat the above-mentioned actions, 8 to 10 times each side( left and right).
Notes: Don't relax your upper body, upper back off the floor.
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Legs Extended
Raise your upper body up, take your knees back to the chest, bend your body tight, hold the knees with your hands, extend your whole body when breathe in, rerurn to the start state. Repeat 6 to 10 times.
Notes: Keep your upper body fixed, shoulders off the floor, move your arms from the front of your body to top when extending, take back from your body side to knees.
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