Pilates is a set of exercises for the muscles of the buttocks, small pelvis, deep abdominal muscles, to strengthen the press and back. We will analyze how with the help of Pilates exercises you can reduce the sides in volume, reduce the hips and give them a beautiful shape. A good form of thighs gives the woman confidence.
No wonder pilates are called exercises for the lazy. Unlike step and aerobics, Pilates does not perform exercises at a fast pace. All movements are performed at a slow pace, so the body experiences minimal stress. After such training, there is no fatigue, but on the contrary, cheerfulness appears.
To get a stable result in the hips, you need to practice Pilates 15 minutes a day, it's a bit. These exercises make the body graceful, light and flexible. Therefore, this system of exercises involved ballerinas. From the problem areas, excess fat goes away and there is not a large increase in muscle mass. Pilates is ideal for those who want to reduce the volume of the figure in the hips.
Remember the slow pace, moving, concentrating as much as possible on the tension of the muscles. We do not hurry and we hold each body position for about three seconds.
Pilates: exercises for the hips
Exercises for the inner thighs
Hips are a problem area for most women.
"Thigh Lift"
We'll take a lying position, as in other exercises. We lay on the floor on one side, we will put a head on one hand. Legs stretch along the trunk.
- Upper leg bend in the knee, put a foot on the floor in front of the lower thigh.
- A free hand we will stick under the knee bent and standing on a floor a foot and we will clasp a foot for an ankle.
- In this position, raise the recumbent leg on the floor about 30 cm upwards. In this position, hold for 2 seconds and lower the leg back to the floor.
- We do this 10 times, then lie down on the other side and work with the other leg.
- After this exercise, we immediately feel the muscles of the inner thigh, feel how they are poured, stretched and become elastic.
Exercises for the outside of the thigh (flanks)
Exercises for the sides can bring these places in order and allow the woman to feel and look more sexy.
"Kick"
- We lie in the same position as in the exercise "Raising the Leg". Legs stretch along the trunk and pull the socks. The upper hand we put on the floor and we will rest against it, with the second hand we will prop up our head so that it will not be on weight.
- Lower leg stretch along the body and stretch forward with a toe. On inhalation, raise quickly the upper leg and pull the leg to the ceiling.
- Then, on exhalation, we lower the leg, while pulling the socks on ourselves.
- So do 10 times, then lie down on the other side and do the same with the other leg.
Exercises for the hips
Exercise "Circular motion with your feet"
When performing this exercise, the abdominal muscles contract, it is designed to strengthen the inner surfaces of the thighs.
- Lie on your back, stretch your arms along the body.
- Lift up the left leg. For convenience, the right foot is put on the foot, while the right knee "looks" at the ceiling.
- On the inhalation, draw a small circle in the air with the left foot in the air clockwise, finish the drawing with the exhale. Let's describe a circle in the air five times in one direction and five times describe the circle in the opposite direction, we will change the leg. If we feel pain in the thighs, reduce the amplitude of the circle.
Exercise for the inner thigh
This exercise will relieve the fat on the inner surface of the thigh.
- We lay on the floor on the right side, stretch along one line. We draw in the abdominal muscles. Between the floor and the side should be a distance of only a few millimeters. Do not "fall apart" on the floor.
- Bend the left foot and put the foot on the floor next to the right thigh. To maintain balance, we put a left hand in front of us.
- On exhalation, raise the lower leg 2 cm from the floor. On exhalation, slowly lower the leg back.
- Repeat the exercise 10 times on each side.
In conclusion, we will say that the selected exercises for the thighs in the Pilates system help to effectively combat excess fat.