Shirlyn Kim, a renowned Korean fitness instructor, shares some simple Pilates exercises for beginners looking to tone their midsection. These moves target belly fat and help create a slimmer, more defined waist.
Move 1:
Sit up straight with your hips balanced and your legs extended in front of you. Slowly reach your arms forward, then lower your torso back at a 45-degree angle. Focus on contracting your abdominal muscles to feel a slight vibration in your core when performing this move.
Move 2
This move targets lower belly fat and tones the abdominal muscles. Start by lying flat on your back with your legs raised and supported by placing your hands beside your hips. Lift your hips toward the ceiling, reaching your arms overhead and keeping them close to your ears. Then, slowly lower your arms and legs back down while simultaneously lowering your hips back to the mat. Maintain a steady rhythm and perform this move for 30 seconds before moving on.
Move 3
For the third move, lie on your back and focus on your legs. Lift your legs to form a 90-degree angle, then slowly lower one leg at a time, engaging your core and maintaining steady breathing. Keep your arms by your sides throughout the move.
Move 4
Get into a side plank position with your hand perpendicular to the mat and your body forming a diagonal line. Keep your legs stacked and your feet planted on the mat. Lift your hips toward the ceiling and hold this position while placing your other hand behind your ear. Engage your core and bend your torso toward the floor.
Move 5
Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Keep your back and neck straight. Inhale deeply, puffing out your chest, and lift your head and neck slightly, holding this position for 1-2 seconds. Then, exhale and lower your head and neck, rounding your back. Hold this position for 30 seconds.
Move 6
Begin in a high plank position and shift your body backward to form an inverted V-shape. Ensure your feet are firmly planted on the mat to engage your calves and thighs. Hold this position for 5-10 seconds, then shift your body forward to relax before repeating the move.
Move 7
Start in a high plank position with your hands placed on the mat directly under your shoulders. Bend your knees at a 90-degree angle. Lift one hand and the opposite leg, keeping your hips balanced. Engage your core by contracting your abdominal muscles to deepen the move’s impact. These exercises are excellent for toning the entire body without making you feel bulky. Pilates helps women achieve a lean and flexible physique through consistent practice. These moves are accessible to women of all ages, from Gen Z to those in their 40s. Consistency is key to achieving your desired results.
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