Beauty

8 Simple Moves for Her to Torch Fat, Sculpt a Lean Figure with Enticing Curves

Pilates is perfect for those with stick-straight figures hoping to enhance their curves.

20 April, 2024

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8 Pilates Exercises to Help Sculpt Your Body

Korean coach Shirlyn Kim recently guided viewers through 8 Pilates exercises that can be done at home, promising that just 10 minutes a day will lead to a slimmer figure.

Exercise 1:

This exercise focuses on the abdominal muscles, helping to burn fat and define the abdominal crease. Remember to engage your core throughout the exercise.

Exercise 2:

Lying flat on the floor, lift your legs perpendicular to the ground and raise your head and neck, keeping your back pressed to the floor. Move your arms up and down in rhythm with your breathing.

Exercise 3:

This exercise targets the vertical abdominal muscle groups. Lie flat on the floor and lift your legs perpendicular to the ground. Alternate lifting opposite leg and arm, focusing on engaging your core. Repeat with the other leg.

Exercise 4:

Start by lying flat on the floor. Bend one leg while extending the other and raising it, simultaneously lifting your head and neck and touching your elbow to your knee. Repeat with the other leg and arm to target the upper abdominal muscle groups.

Exercise 5:

This exercise involves raising and lowering the body while engaging the vertical abdominal muscles, helping to achieve a defined 11-pack. Lie flat on the floor, lift your legs perpendicular to the ground, and place your hands on the floor. Lift your upper body, focusing on engaging your core throughout the exercise.

Exercise 6:

This leg-lifting exercise directly targets the abdominal muscles, tightening the waist and improving posture.

Exercise 7:

This lateral bending and crunching exercise helps eliminate excess fat. When bending, keep your legs straight for maximum effectiveness.

Exercise 8:

Start in a push-up position, with your feet shoulder-width apart and your lumbar and neck aligned. Inhale and lift your head and neck, hold for 1-2 seconds, exhale and bring your head and neck down to touch your chest. Repeat for 30 seconds.

Pilates is known for its benefits in targeting the core, but it is a full-body workout. It requires the use of all the body’s muscles. Pilates is particularly suitable for those with straight body types who wish to improve their curves.

Frequently asked questions

There are several exercises shared by Shirlyn Kim that focus on the abdominal muscles. Exercise 1 helps burn fat and define the abdominal crease. For this, you need to engage your core throughout. Exercise 3 targets the vertical abdominal muscle groups by alternating opposite arm and leg lifts. Exercise 5 helps achieve a defined 11-pack by raising and lowering the body while engaging those vertical abdominal muscles. To perform this, lie flat, lift your legs perpendicular to the ground, and place your hands on the floor before lifting your upper body.

Yes, Exercise 6 directly targets the abdominal muscles and also tightens the waist, improving your posture. Additionally, Exercise 2 helps engage your leg muscles and core. For this, lie flat on the floor, lift your legs perpendicular to the ground, and raise your head and neck while keeping your back pressed to the floor. Move your arms up and down in rhythm with your breathing.

Exercise 4 shared by Shirlyn Kim targets the upper abdominal muscle groups. Start by lying flat on the floor, bend one leg while extending the other and raising it simultaneously. Lift your head and neck and touch your elbow to your knee. Repeat this with the other leg and arm.

Exercise 7, which involves lateral bending and crunching, is effective in helping to eliminate excess fat. Remember to keep your legs straight when bending for maximum results.

Pilates is renowned for its ability to target the core effectively. However, it is a full-body workout that requires the use of all the body’s muscles. It is particularly beneficial for those with straight body types who wish to improve their curves and posture.