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Follow our steps and soon you will get slender legs and a flat stomach.

Before you know it, how come the time for light dresses and short skirts. It is a pity that with the winter clothes in the closet to hide and the extra weight that she so masterfully concealed. Make you feel slim and attractive, we have prepared for you 8 exercises for weight loss. Before exercise, do a light workout. Each exercise is to do 3 sets.

Training in the system of Pilates

1. Teaser

This is a basic exercise in Pilates, it is good considering the press and gives it the coveted relief. Lie on your back, shoulders lift from the floor, raise your feet at an angle of 45 degrees. On the exhale, stretch hands forward to the feet and lift the body so that the body was in a V-position. On the inhale lower the body.

To keep balance, imagine that the belly you have the ball.

Do 15 repetitions.

2. Pushups + side plank

This is one of the best exercises for shaping beautiful figure — uses triceps, shoulders, back, chest, and also includes work abs and legs. Get in push-up position and do one pushup. At the exit turn your body to the right in the side bar, with hand drag up. Hold this position for 5 seconds. Go back to the bar. Then do one pushup and repeat the same action to the left.

Do 10 of these repetitions.

3. Boat

For strengthening and stretching back muscles need to do the following exercise. Lie on your stomach. Straighten your arms, bend, and lift your torso. The hips remain on the floor. Start to sway so that his chest was leaning forward, and his legs rose up, and then Vice versa — legs down to the floor, and his chest was off the floor.

Do this exercise for 15 seconds.

4. Reverse pushups

Now let’s tighten up the flabby arms. This is a good exercise for the triceps and tone the back muscles. Sit down, bending your knees slightly and spreading her legs. Put your hands slightly behind you, palms expand to itself. Straighten one leg and lift your hip up, shifting body weight on the hands.

Next, make the leg swing, simultaneously bend your arms at the elbows. Then lower your leg and straighten the arms.

Repeat 10 times for each side.

5. The bridge on one leg

Lie on your back, bend your knees, press hands to the floor. Left foot rest on the floor, and right leg raise. On the inhale lift your pelvis off the floor and push it up and inhale lower down.

Repeat 15 times, then change legs.

6. Leg raises lying down

Working on the lower division of the abdomen. Lie on your back, lower back press to the floor, legs straight. Somknite hands behind the head, lift the body slightly from the floor, the top of the head reach up to the ceiling. On the inhale lift the straight leg, as you exhale lower them to the floor. Try not to bend your back and not tear the loins.

Do 20 repetitions.

7. Plie

This seemingly simple exercise is working every muscle of the legs. Place your feet wide, your toes to the sides. Take a deep squat. Take short pulsing squat, keeping hands on the waist.

Repeat 20 times.

8. Plie jumping with

Starting position is the same as in the previous exercise. Now after you sat down, leap out up. Pull on socks and keep your back straight. And then land softly on the floor.

Make 20 jumps out.

To strengthen the result and relax the muscles, finish your workout with stretching.published econet.ru.

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P. S. And remember, only by changing their consumption – together we change the world! © econet


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