The trainer advised Pilates exercises to work out the press

Trainer Eleonora Alibaeva told how to work out the press with the help of Pilates exercises. Her words leads the “Championship”.

The expert advised to start with lying exercises. Starting position – lying on your back, legs raised at a right angle, arms along the body. Then you need to raise your head, shoulders and upper part of the shoulder blades and begin to make small swings with your arms up and down. After that, you need to change the movement of your hands: alternately reach for your legs, keeping parallel with the floor.

For the next group of exercises, the starting position is the same – lying on your back, legs raised and bent at the knees, angles are straight, hands are clasped behind the head, shoulder blades, shoulders and head are raised. Then one by one you need to lower your legs to the floor, while you should not unbend them at the knees. Next, fixing the legs at right angles, you should stretch your elbow to the opposite knee. After this exercise is added to the movement of the legs – a slow “bike”.

Then the coach suggested doing some exercises while sitting. Starting position – sitting, legs extended forward and slightly bent at the knees. Next, you need to lean back to a right angle with your legs, put your hands behind your head and perform turns to the right and left. After that, you should put your hands behind and pull your legs bent at the knees to your chest, and then lower yourself, bending your arms at the elbows and straightening your legs.

Alibaeva recommended completing the workout with a bar on her elbows. She noted that it is important to maintain a straight line, without bending in the back.

Previously, Alibaeva advised doing a dynamic side bar to work out the back muscles. Starting position – from a position lying on your side, rise with support on your arm, the body forms a straight line. Further, leaving the arm and legs in place and keeping the body in the same plane, you need to lower the pelvis down, and then raise it as high as possible with your free hand.