The battle against the abdominal fat It is one of the most common challenges for those trying to keep fit. Not only can it affect our aesthetic, but also on general health.
An effective way to deal with this problem is through exercises of pilateswhich improve strength, flexibility and balance. Today, a renowned Pilates teacher reveals his five favorite exercises to be performed with the help of a wall, promising optimal results.
Wall support
The first exercise is the wall support. Place the back against the wall and slowly slides down as if you yourself sit on an invisible chair.
Keep this position for about 30 seconds. This simple movement helps to strengthen abdominals and leg muscles.
Bridge with support
For the bridge with support, lying on the back with your feet pressed against the wall. Lift the pelvis upwards, creating a straight line from the shoulders on the knees.
This exercise not only tones the abdominals, but also works on the buttocks and muscles of the back.
Look for the legs
Leg circles are another effective exercise. Standing with your hands leaning against the wall, lift one leg and trace small rims in the air.
Change direction after a few seconds. This movement helps to work on obliques and core.
Lateral lifting
Lateral lifting involves the oblique abdominals. Place the side against the wall and lift the external leg upwards, keeping the body straight. Repeat several times for each side to maximize efficacy.
Mural chair
The last exercise is the mural chair. Similar to support for the wall, but here you have to try to alternate the knees alternately keeping the body stable. This exercise is excellent for increasing the resistance of the central abdominals.
These five exercises not only help to reduce abdominal fat, but also improve the posture and overall balance of the body. Incorporate them into your daily routine can bring great benefits in the long term.
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