Pilates for Beginners: 7 Effective Exercises for a Toned Tummy
Exercise 1:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac1-1606.png)
Exercise 2:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac2-1606.png)
Exercise 3:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac3-1606.png)
Exercise 4:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac4-1606.png)
Exercise 5:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac5-1606.png)
Exercise 6:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac16-1606.png)
Exercise 7:
![](https://media.phunutoday.vn/files/content/2024/04/24/dongtac17-1606.png)
Lie on your back with your feet flat on the ground. Lift your hips and extend your arms overhead, clasping your hands behind your head. Simultaneously lower your hips and reach your arms forward, holding this position for 30 seconds.
Yes, lie on your back and lift your legs to a 90-degree angle. Slowly lower each leg while engaging your core and breathing deeply, keeping your arms straight by your sides.
Place your hands flat on the floor, shoulder-width apart, and extend your body into a diagonal plank position. Bend your knees and place your feet flat on the floor behind you. Lift your hips and hold this position, then clasp your hands behind your head and engage your core to bend forward.
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Start in a plank position with your hands wider than shoulder-width apart, keeping your back and neck in a straight line. Inhale and arch your chest, lifting your head and neck. Hold for 1-2 seconds, then exhale and round your back, tucking your chin to your chest. Repeat this movement for 30 seconds.
With your hands flat on the floor, push your hips back to form an inverted V-shape, keeping your feet flat on the ground. Hold this position for 5-10 seconds and then push forward to relax. Repeat this movement to strengthen your calves and thighs.
With your hands flat on the floor and knees bent at a 90-degree angle, lift your left arm and right leg simultaneously while balancing your hips. Engage your core during this movement to target multiple muscle groups.
Unlock 8 Benefits with a Daily 5-Minute Jog
Living a hectic lifestyle can make fitting in time to exercise difficult. However, studies have revealed that even just 5 minutes of jogging a day can lead to positive outcomes for your health, including a decrease in the risk of developing cardiovascular disease, extending your life span by up to 3 years, or even reducing the susceptibility to heart disease.