- - elastic band.
To complicate the complex and additional resistance during exercise, use an elastic band.Do not forget about the basic requirements of the Pilates method: strain your abdominal muscles, pull the navel to the spine, relax your shoulders, open the chest and pull the spine.In each exercise allot 1 minute.Believe me, in five minutes you'll feel as if you have worked long and complex exercise!
first exercise is aimed at the outside of the thigh - the problem area, which has a tendency to purchase the bag-shape.In addition, it coaches the entire lower part of the body, from the lower back to the calf and ankle.Stand up, his hands on his waist and wearing an elastic band on the ankle.Spread your feet shou
lder-width apart, while slightly stretching the tape.Bend legs at the knees, inhale and sit down back, pulling the navel to the spine.Chest widely expand, keep your back straight.Exhale and return to a standing position, while straightening your right leg to the side.Feel the tension in the outer muscles of the right thigh and buttocks.Then sit down again and repeat the movement with the other leg.Continue to squat and change leg for 1 minute.
second exercise strengthens the muscles of the back of the thighs and give them the tone.Stand up, his hands on his waist and wearing an elastic band on the ankle.Pull your navel to your spine and move your right leg back.Straining abdominal muscles, exhale and raise your right heel toward the buttocks.Stop when the shin will parallel to the floor.On the inhale lower leg.Perform each exercise right foot 30 seconds, then change leg.When you exercise do not forget to stretch the whole body up before raising the heel.Imagine that you are drawn to the ceiling of the top of an imaginary rope."Button in an imaginary corset.
Exercise for the development of quadriceps strengthening the front of the thighs, especially the patellar part.Stand up, wearing an elastic band on the ankle, put his hands on her waist, pull the navel to the spine.Transfer the body weight on the left foot, bend the right leg at the knee and place it on the toe.On the exhale, straighten your leg, pulling sock.The foot is strengthened by the fact that you move only the lower part.On the inhale, return the leg to the starting position, bending it at the knee.Repeat the exercise for 30 seconds, then change leg.
Development muscles inner thigh.Exercise to tone muscles inner thigh.Stand up, wearing an elastic band on the ankle, hands on your waist, stomach muscles tighten.Transfer the weight to the left foot.Pull the right foot forward, putting it on the toe.On the exhale, pull the left leg in front of the left foot.You should feel tension in the inner side of the thigh, right leg .On the inhale, return the leg to the starting position.After completing the exercise for 30 seconds, switch legs.