Pilates was first invented by Joseph Pilates, a German sports rehabilitation expert. It is a popular exercise worldwide, especially in Korea. Four beautiful ladies from Blackpink or the gorgeous Son Ye Jin…are also passionate about practicing this discipline.
Pilates focuses on core strength training and uses more muscle force than yoga. In addition to regular mat exercises, Pilates movements are also supported by machines, making weight loss and fat reduction more effective.
5 Pilates exercises to tighten the whole body that ladies can do at home
Reverse V Twist: Perform for 30 seconds/side
– Place both hands on the ground, place both feet on a yoga mat, with the left foot in front and the right foot crossed.
– Slowly move backward and lift the hips high.
– Curl the body forward, lower the hips while twisting the body to tighten the abdominal muscles.
– Perform 30 seconds on each side.
This exercise directly targets the vertical abdominal muscles and the oblique muscle group, creating a groove in the abdomen and emphasizing the waistline. By lifting and lowering, this movement also helps lift the buttocks, giving ladies a firm and attractive figure.
Horizontal Leg Lift: Perform for 30 seconds/side
– Keep one leg perpendicular to the mat, fix one hand to maintain balance throughout the exercise.
– The other hand supports the hip, adjusting the balance of the hips.
– Keep the other leg straight, start lifting it up and down smoothly according to your breathing rhythm.
The next exercise can target the back fat area to give you a firm and attractive waistline.
High Kick: Perform for 30 seconds/side
– Start in a face-down position, both hands fixed, both legs straight and pressed against the mat.
– Keep the hips and upper body stable, then kick the leg up high.
– Keep this position or continuously kick the leg to stretch the body.
This exercise directly targets the calf muscles and thigh muscles to help burn fat.
Back Stretch: Perform 10 – 15 times
– Lie on your back on a mat, place both hands on the mat for support.
– Lift the legs, hips, and focus on engaging the abdomen throughout the exercise.
When you want to slim down your lower abs, you often think of exercises like planks, crunches… You can switch to this back stretch exercise to support tightening the abdominal muscles.
Back Bend: Perform for 10 – 15 seconds
– Lie face down, close to the mat.
– Lift both legs forward, then lift the arms and arch the back. Grasp the ankles with both hands, pulling the back tight and maintaining this position.
This posture helps stretch the back, burn excess fat, and create a slim and delicate butterfly back for ladies.
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2. Mountain Climbers: This move targets the core, legs, and cardiovascular system, improving endurance.
3. Jumping Jacks: A simple, effective cardio move that works the whole body.
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