Pilates is a system of gymnastic exercises, which is named after the founder - a doctor and athlete, who worked in an English hospital during the war, Joseph Pilates. This system of exercises is his invention and with the help of it he helped to recover even those who had already lost hope of getting on their feet. The main principles of rehabilitation were defined - balance, breathing, accuracy and regularity, concentration, smoothness of movement.
To date, Pilates is a very popular area of fitness, because it helps to simultaneously develop flexibility and strength, but it is safe for the spine. It should be noted that the system allows you to select the appropriate load at any age.
It's no secret that every woman wants to have beautiful thighs and tight buttocks, as they are able to magnetically attract men's looks. It is the exercises of the pilates for the buttocks that will help to achieve beautiful forms of these parts of the body. Seductive forms allow a woman to feel attractive and successful, and therefore her self-esteem will be high. In addition to the physical result, Pilates will add balance and beauty to the inner world, as doing exercises requires care, concentration and control of each movement.
Before starting the exercises, you need to prepare. If you plan to study Pilates at home, then it is better to do it when there is no one else at home. It is necessary to create an atmosphere: to include pleasant and calm music, to ventilate the room. It is necessary to pick up a non-slip mat, as pilates exercises are performed on a bare foot. Clothes should be tight, but not restrictive movements.
Important in performing the exercises is breathing, and breathe follows the stomach. This is necessary because the muscle under stress destroys more of the fat layer at the time when the blood is saturated with oxygen. At runtime, you need to focus on the exercises, think about the muscles at that moment.
The first exercise is performed for the inside of the thigh - this is one of the most problematic places in the female figure.
The starting position is lying on the floor, the head is propped up by the hand, legs are stretched along the trunk. The upper leg is bent at the knee joint and placed on the foot in front of the thigh (on the floor). A free hand is stretched under a bent knee and wrapped around the ankle. Then the lying leg is lifted upwards about thirty centimeters from the floor, so they hold for a few seconds and return to the floor.
This exercise is repeated ten times, after which this exercise is done with the other leg.
Even after one approach, you can feel the tension of the muscles and feel a slight pain from the load on them.
The following exercise is designed for the outside of the thigh to pull it up, which will allow the girl to look much better.
The starting position is lying on one side, on the floor, legs are drawn along the body. One hand should prop up its head, and the other (upper) must be placed on the floor and rest on it. Then the upper leg should be lifted upwards (to the breath), the sock should be pulled to the ceiling. The lower leg at this time remains in place. The leg is lowered on exhalation, and the sock is pulled to itself. Exercise is repeated ten times on each leg.
Pilates for the gluteal muscles includes such an exercise: the initial position is similar to the initial position of the body of the previous exercises (lying on its side, the legs are closed together). The lower arm is pulled upward, in continuation of the body, and put on its head. The body should be on the same level line. The free upper arm should be installed opposite and rest against it. It should be noted that this exercise also tightens the hips for everything else.
Next, two legs should be lifted up (not blurring) and frozen for a few seconds in this position. Then slowly return to the starting position. Exercise is also repeated about ten times.
Over time, the number of approaches should be increased, the interval should be about thirty seconds, and it should be done regularly.