How to build perfect abs in a month with Pilates

Как накачать идеальный пресс за месяц с помощью пилатеса

In the modern world, it is important for every woman to feel attractive. When in social media feeds, on the pages of magazines and advertising boards we see a beautiful girl in an incredible swimsuit on the seashore, you must admit that you want the same. But what catches the eye in the first place sends all these dreams somewhere far away - perfect abs. And every girl at least once wondered (if not a million and once), how achieve the desired shape.

If you have tried all the diets in vain, and in a regular gym you cannot achieve your goals, the editors of estet-portal.com suggest trying Pilates.

Pilates: technique and its main features
Pilates Techniques for Perfect Abs
Pilates exercises for perfect abs

Pilates: technique and its main features

Pilates has been a sport for a long time. About 100 years ago, this training format was invented by Joseph Pilates, who, at one time, actively promoted this technique.

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Pilates helps to achieve full body elasticity, tighten muscles, develop overall fitness and achieve perfect abs. But there are some important rules that must be followed when practicing Pilates: smooth movements, no jerks, calm breathing, concentration on movement and tension in the muscles of the abs and buttocks. Regularly performing completely light exercises, in a short time you will achieve the desired results. You can do it both at home and in the gym or in the warm season -

on the street. Pilates Techniques for Perfect Abs

At first glance, it may seem that Pilates — it's too easy. But if you try once to correctly execute the movement, you will see that this is not so. Exercises for the formation of the perfect press in the Pilates workout format are quite difficult to perform. These are not the usual crunches that everyone has long been accustomed to.

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The Pilates method includes a wide variety of exercises for the press. Many people advise training according to the vertical Pilates method, they say that this is the most effective way to achieve the goal of "Perfect abs". Due to the fact that the body is constantly in an upright position, the load on the muscles increases significantly. And during the execution of movements, the tension in the body increases due to the continuous overcoming of gravity. If you want to have perfect abs, we advise you to test this technique.

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Skin Care in Autumn Pilates exercises for perfect abs By doing Pilates exercises, you will not only find the perfect abs, but also bring your overall physical shape into tone. And the best part is that you only need a month of regular training for this. requires a regular approach and your determination. And, most importantly, the right technique.

We offer you four of the most effective Pilates exercises that will help you get perfect abs in a fairly short time.

Exercise #1

Legs together, arms spread apart at shoulder level, palms turned forward. We bend the left leg at the knee and raise it in front of us, pointing the foot to the right and stretching the toe. At the same time we bend the right arm and move it forward.

We take a breath and on exhalation we move the leg back, while gently raising the knee. Next, change the position of the hands — We straighten the right one, bend the left one.

We perform the exercise 20 times on each leg.

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Exercise No. 2

We put our feet shoulder-width apart, we spread our socks to the sides. We take a step to the left and raise the right leg, and tilt the body to the left. We spread our arms to a position on the same line with the shoulders.

We take a deep breath, and as we exhale we arch our back, bending our elbows and moving them forward, turning our palms towards ourselves. Then we bend the right knee and pull it to the right elbow. Inhale again and smooth straightening with return to the starting position.

Perform 20 repetitions on each leg.

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Exercise No. Stretch your legs and arms out in front of you. The main rule for this exercise — the press and buttocks should be tense. We do not allow deflection in the back.

On the exhale, raise your arms and legs up, making a "boat". Then we change the position of the arms and legs to the swimmer's position.
Repeat 20 times.

Exercise No. 4

My default image Lie down on the floor, stretch your arms above your head.
Buttocks
and lower back are pressed to the floor. We make sure that there is no deflection.

As you exhale, raise the body so that the arms touch the legs. We perform the exercise smoothly, at a slow pace, without sudden movements. We do 20 repetitions. You should regularly train according to the Pilates method for a month and you will tighten your body, become slim, beautiful, and, as a bonus, you will have
perfect abs.
In addition to getting a beautiful body, Pilates will help you improve your health, get rid of back pain and gain a beautiful posture.