The trainer named five Pilates exercises to awaken the body for spring

Ballet and stretching coach Akulina Bakhturina listed five Pilates exercises to awaken the body for spring. Her words are quoted by Sport Express.

The specialist was the first to name the exercise roll-up – roll-down. Starting position – sitting, knees bent, feet on the floor, back straight, top of the head looking up, grab the back of your thighs with your hands. “As you exhale, move your body back, rounding your back. Try to move far enough that your arms are extended at the elbow joint. After reaching the maximum point, return to the starting position at a calm pace, straightening your back,” she described the correct technique.

Next, Bakhturina proposed making pelvic clocks. To do this, lie on your back, bend your knees, pointing them towards the ceiling, place your feet on the floor, stretch your arms along your body, press your back to the floor. As you exhale, twist your pelvis with a smooth movement, then inhale and slowly return to the starting position. Next, move your pelvis in the opposite direction, and then repeat the movements to the left and right.

Then the trainer recommended doing a glute bridge. Earlier, fitness trainer Olga Derendeeva described in detail the correct technique for performing it.

Another exercise is side plank crunches. Starting position – lie on your side, place your hand on the floor with emphasis on the elbow, move your legs slightly forward and bend your knees, straighten your back. Then lift your pelvis from the floor to a straight line with your torso, then move your upper arm under your body, while inhaling, spin back and raise your arm up.

The final exercise proposed by Bakhturina is aimed at strengthening the muscles of the back and arms. Standing, place your feet shoulder-width apart, raise your arms above your head, move your pelvis back and down, creating a tilt in your back. Next, as you exhale, bend your elbows and move them back, moving your shoulder blades, then return them upward.