Flat stomach: 7 effective Pilates exercises to slim your waist
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Targeting your upper body muscles, this sequence will effectively strengthen your entire abdominal strap and help you maintain a flat stomach.
Improve posture, sheath, gently exercise deep muscles. The benefits of the Pilates method are well established! To refine your size, discover this special flat stomach session.
1. Exercise of references
On your back, lengthen your neck, lower your shoulders.
Take on lateral chest breathing (ribs spread apart on inspiration, close together on expiration).
Place your pelvis in a neutral position (neither arched nor retroverted), engage your perineum, and suck in your navel.
2. Kriss Kross Exercise
Lying on your back, legs straight and raised, hands behind your head.
Bring your right shoulder to your left knee, then your left shoulder to your right knee, inhaling and do the same as you exhale.
Do 10 times.
3. Exercise hundred
Lying on your back, legs bent at 90° and raised.
Take your shoulders off, stretch your arms alongside your body and imagine that they are on the surface of the water.
Write in a vacuum quickly, make small strokes for 5 seconds on inspiration and 5 seconds on expiration.
Do 10 times.
4. Side kick drill
Lying on your left side, with your head on your outstretched left arm, bring your feet together.
Raise your legs well stretched out, and make small blows upwards.
Inhale for 5 counts, exhale for 5 counts.
Do this for 10 breaths, then switch sides.
5. Plank exercise
Support yourself on your feet and forearms (or on your knees for a less advanced version of the exercise).
Hold the position for 10 breaths.
6. Two leg stretching exercise
Lying on your back, legs at right angles, arms stretched along the body.
Inhale as you straighten your legs and extend your arms above your head.
Exhale as you return to the starting position.
To be done for 10 breaths, looking between the arms.
7. Exercise to roll like a ball
Sit in support on the buttocks, legs bent, hands on the knees.
Return as you inhale and return to the starting position as you exhale, without your feet touching the ground.
Do this for 10 breaths.
The first exercise, which gives you the correct position of the body, can be practiced every day, standing, lying down or sitting (in the shower, in transport, etc.), to progress and integrate it into our daily life as well as during Pilates training sessions!
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