Pilates: exercises for a slim waist

senior trainer of the international network of ballet and stretching studios LEVITA

“Pilates exercises make the abs more embossed and help to create a “flat” tummy effect. This happens thanks to a deeper and more complex workout of the muscles. Pilates is also useful for improving the work of internal organs, since special attention in this system is paid to breathing and strengthening the muscles of the cortex.”

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What is the right way to do Pilates for abs and waist?

Following these key rules will help you perform the exercises effectively.

Watch your breathing. Attention to the inhalation and exhalation during the workout positively affects the effect of the exercises, and will also help you breathe properly in everyday life.

Control the position of your abdomen while twisting. If you notice that on exhalation you lift the body, and your abdomen seems to inflate, control the position of the abdomen. How to do it? Imagine pulling your belly to your lower back as you exhale from the floor. This will keep your abdomen flat and the exercise will be more effective. Women who have diastasis may also face this problem. However, with diastasis, you can not do twists – it can lead to an increase in muscle divergence.

Calm pace. In Pilates, it is important to perform exercises smoothly, concentrate on each movement and breathe correctly. Thanks to a calm pace, your muscles are worked much better than if you pump your abs with high frequency.

Control of every action. It is born from a calm pace. To pump muscles qualitatively and comprehensively, as well as to avoid injuries, it is important to control the position of all parts of the body, from the body to the fingers and toes.

Clarity and smoothness. There is no need to chase speed and amplitude, your movements should be clear, measured and gliding. The main thing – the correct technique, not the pace and number of approaches.

Spinal lengthening. To make your workout effective, learn to lengthen your lower back so that there is no flexion in it. Thus you will not only achieve results faster, but also avoid unnecessary strain on the back.

How to pump abs with Pilates?

If you dream of abs and a taut abdomen, do your workouts regularly: 2-3 times a week if you are a beginner, four times a week if you have been practicing for a long time. A trainer can help you make your workouts more productive. He or she will also monitor the quality of the exercises and choose the optimal load to make your workouts effective and enjoyable.

The following set of exercises for abdominal muscles can be performed both in the gym and at home.

Important point: the exercises are contraindicated in diastasis.

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Lifehack: to maintain the effect of training, adjust your diet. It is not necessary to immediately resort to “hard” methods and completely give up your favorite French fries or sweets. Start small: try to control the number of meals, eat more vegetables, watch your water intake. This will make it easier for your body to adapt to the changes, and your path to a healthy and trim body will become more comfortable.