Pilates for beginners

Losing weight is a difficult task, but if you want to reduce inches from a particular body part, it becomes more difficult. It’s discouraging and disappointing when even after spending a lot of money and hours in the gym, you simply can’t put on your favorite dress because of your bulging belly.

What you don’t know is that your fitness and beauty goal can be achieved without even hitting the gym or spending a lot of money on something else, if you choose your training well. That right choice may be Pilates if you are looking for strong and toned core muscles.

The best exercises for a slim waist through Pilates are:

1. THE SIREN – Rest on your left hip in a sitting position, legs bent together to the left

Place your left hand on your right ankle and lift your right arm into the air.

Reach out to the ceiling as far as possible and then to the left.

Relax and repeat 10 times on both sides.

2. CURLS – Lie on your back with your knees bent and your feet flat on the floor, arms at your sides.

Exhale and bend your chin toward your chest with your shoulders fully off the mat.

Hold the position for 10 seconds and relax

Repeat 10 times

3. PILATES 100 – Lie on your back with your knees bent. Raise feet off the floor to table position (knees stacked above hips and bent at 90 degrees)

Point your toes, squeeze your heels, and extend your legs to about 45 °

Lift your head, neck, shoulders, and upper back off the mat.

Pump your arms up and down as you inhale (5 times) and exhale (5 times) through your mouth.

Perform 10 sets

4. UPWARD TURN – Lie on your back with your arms extended toward the ceiling.

Exhale, bend your chin toward your chest, and roll into a sitting position with your arms extended toward your feet.

Hold the position for 5 seconds

Inhale, relax, and return to the starting position.

Repeat 10 times

5. ROLL LIKE A BALL – Bring your knees to your chest and wrap your arms around your legs.

Move forward until your tailbone touches the floor and your feet are a few inches off the floor.

Inhale as you roll towards your shoulder blades and exhale as you roll forward, maintaining a balance near the starting position.

Repeat 10 times

6. ONE LEG STRETCH – Lie on your back with your legs raised at 45 °

Exhale and lift your head, upper back, shoulders, and neck off the mat.

Bend your right knee toward your chest with your left hand on your ankle and your right hand on your knee.

Switch legs while exhaling

Do 20 reps