Abdominal exercises Pilates movements

　　Having a big belly is actually not inevitable. abdomen exercise Exercise can help you achieve this goal. Pilates training is your secret weapon because it works all of your abdominal muscles. By pulling your belly button toward your spine during each section, this exercise can help flatten your belly as much as possible. Do it three times a week, once every other day.

　　kicking exercise

　　A. Lie down on the ground on your left side, with your legs straight and tight so that your body is in the same straight line. Support yourself on your elbow and forearm, lifting your ribs off the floor. Place your right hand gently on the ground in front of you to maintain balance. (If this movement makes you uncomfortable, extend your left arm on the ground and rest your head on the arm.) Lift your right leg hip-width apart and flex your foot so your toes are facing forward.

　　B. Exhale when you kick, kick your right leg as far forward as possible, and count "kick, kick" at the same time. Inhale, straighten your toes and swing your leg back over your left leg. This is one set. Do 6 sets with your lowered leg, then switch to the other side.

　　side flexion exercise

　　A. Sit on the ground with the left side of your hip, your left leg bent in front of your body, and your left hand on the ground to support your body. Place your right foot flat on the ground so that your right foot is in front of your left knee and your right knee is pointing toward the ceiling. Relax your right arm on your right knee.

　　B. Contract your abdomen, press your body toward your left hand, and lift your hips off the ground. With your left knee on the ground (as shown), straighten your right leg and raise your right arm above your head so that your right fingers are in line with your right toes. Hold for 10 to 30 seconds, return to the starting position, and then start on the other side.

　　back rotation stretch

　　A. Lie on your stomach with your forehead on your hands, palms on the ground, and feet hip-width apart. Contract your abdomen.

　　B. Lift your head, shoulders and chest off the ground. Rotate your upper body to the right, back toward center. Start again on the left side and continue until you have done 6 rotations on each side of your body.

　　cross movement

　　A. Start moving like a toe dip, but now put your hands behind your head and turn your elbows outward. Lift the upper body, lift your head, neck and shoulders off the ground, and contract your abdomen.

　　B. Inhale, turn your body to the right at the same time, bring your right knee and left shoulder as close as possible, and stretch your left leg diagonally toward the ceiling (as shown in the picture). Exhale, then switch to the other side. This is one set, do 6 sets.

　　leg circle exercise

　　A. Lie on your back on the ground with your legs straight. Lift your left leg toward the ceiling, with the tips of your toes straight, and place your hands at your sides, palms facing down. Hold for 10 to 60 seconds. (If this action makes you feel uncomfortable, you can bend your right leg and place your right foot flat on the ground)

　　B. Make a small circle with your right toes and rotate your legs from the hip joint. Breathe in as you begin the circle and exhale as you finish. Keep your body as still as possible, don't sway, and tighten your abdomen. Do 6 reps of circles, then 6 reps in the opposite direction. Then start doing it with the other leg.

　　toe dip exercise

　　A. Lie on your back on the ground, lift your legs and bend your knees to 90 degrees. Stretch your thighs straight upward and your waist parallel to the ground. Place your hands naturally at your sides, palms facing down. Keep your abdominal muscles contracted while pressing your back toward the floor.

　　B. Inhale, lower your left leg while counting "down, down." Just start moving from your hip joint and dip your toes toward the ground (but not really touching the ground). Exhale and raise your legs back to the starting position while counting "up, up." Then switch to your right leg and continue alternating legs until you have done 12 reps on each leg.

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