Have you ever had such a problem: you are full, but your belly is getting bigger and bigger, and losing weight is always halfway?
Today I want to share a set of classic Pilates tummy contouring movements. This set of sequences contains 9 high-intensity movements, beginners can collect them first, and usually practice static core movements such as planks and yoga tiger poses to strengthen core strength. This set of movements involves the four muscles of the abdomen (rectus abdominis, transverse abdominis, and internal and external oblique muscles of the abdomen), especially the last movement, "100 beats", which is known as the classic movement of Pilates abdominal abuse. Are you up for the challenge? Collect it and practice!
Movement 1: Plank
- Posture: Hands on elbows, forearms on the ground, lower body prone on the yoga mat.
- Movement: Exhale, tighten your core, push your legs back into the plank, stay for 3-5 seconds before landing.
- Repetition: 8-10 times.
Movement 2: Bend the knee and twist the diagonal plank
- Pose: Exit from the plate and enter the inclined plate pose.
- Movement: Exhale, tighten the core, alternately bend the left and right legs and twist forward to the opposite side, inhale and reduce.
- Repeat: 10-12 times.
Movement 3: Twist your knees on your back
- Posture: Lie on your back with your elbows bent at the back of your head, your legs bent at your knees and your soles on your feet.
- Movement: Exhale, tighten the core, lift the upper body off the ground, twist the right elbow to the left, bend the left leg and lift it up, inhale and restore, and switch to the other side.
- Repeat: 10-12 times.
Movement 4: Twist your legs on your back
- Position: Lie on your back, keep your hands on the back of your head, bend your left leg at your knees, and stretch your right leg straight and slightly off the ground.
- Movements: Exhale, tighten your core, keep your body twisted to the left, move your right leg up and down, and keep your lower back pressed against the yoga mat.
- Repeat: 10-12 times on each side.
Movement 5: Lie on your back and bend your knees to the ground
- Position: Lie on your back with your legs bent and knees raised upwards and your hands at your sides.
- Movements: Exhale, tighten your core, press your lower back completely, and alternately tap your left and right legs downward.
- Repetition: 12-15 times.
Movement 6: Supine hip flexion approaching
- Position: Lying on your back with your lower back on the ground.
- Movement: Exhale, tighten the core, straighten the left and right legs, bend the hips and bring them close to the body, and pull the back of the calves with both hands.
- Repetition: 12-15 times.
Movement 7: Lie on your back and bend your knees closer
- Position: Lie on your back with your lower back pressed against the mat continuously.
- Movements: Inhale, stretch your legs together and straighten forward, exhale, tighten your core, bend your knees close to your abdomen, and pull your calves with both hands.
- Repetition: 12-15 times.
Movement 8: Supine hip twist
- Position: Lie on your back with your hands naturally spread at your sides.
- Movement: Inhale, bend your knees and lift your legs upward, exhale, tighten your core, and twist your hips to the left and right sides alternately.
- Repetition: 12-15 times.
Action 9: 100 strokes
- Position: Lie on your back, keeping your lower back completely grounded.
- Action: Inhale, straighten your legs and keep them about 60 degrees off the ground, exhale, tighten your core, keep your shoulder blades slightly off the ground, and pat down with the palms of both hands 20 times as a group, rest for 5-8 seconds, and continue to beat 20 times.
- Repetitions: 5 sets of 100 reps.
Not only do these movements work your abdominal muscles, but you can also improve your core strength and stability, and you'll notice that your abdomen becomes firmer and flatter.