Experts have named five exercises from Pilates to work out the muscles of the press

Shape magazine experts have named five effective Pilates exercises for working out the abdominal muscles. The complex is presented on the website of the publication.

Experts advised to start training with raising the knees to the level of the pelvis with the transition to a lunge. The movement is performed eight times on each side. Then you need to move on to curtseys with lunges. To do this, you need to take a step back and to the right with your left foot, winding it behind your right foot. Hands in a squat are extended forward. Then repeat the curtsey with the right foot – and so on 15 times.

The next exercise is the “broken plank”, the starting position is the classic plank on straight arms. “Raise your left leg by 20-25 cm, pull the toe. Then pull your knee forward towards your left elbow, slightly rounding your back. Stretch your leg, and on the next repetition, pull it to your right elbow, ”the experts explained, noting that the complex consists of six repetitions on each side.

The fourth exercise is “broken chair”, 15-20 repetitions. “Sit down, as if on an invisible chair, stretching your arms behind you. Stand up, then sit down again, rising on your toes and stretching your arms in front of you and slightly up, ”the experts added.

To complete the workout, based on the recommendations, should be a “two-part hundred.” To do this, you need to sit down on the mat, raise your legs, bending them at the knees to an angle of 90 degrees, stretch your arms forward, tilt the body to an angle of 45 degrees. Keeping this position, make 100 circular movements with your hands with a small amplitude.

Earlier, trainer Anastasia Malyavina named simple exercises for edema for morning exercises. The specialist recommended doing a massage of the feet and collarbones, as well as warming up the diaphragm.