This is not quite standard for Pilates training involves the use of additional weight. Therefore, regularly performing these exercises, you will soon become the owner of iron press.
The followingexercises will give your stomach the coveted 6 pack.
Each of them is aimed at the elaboration of the main core muscles: transverse abdominal, internal and external oblique, serratus anterior, wide back muscles and, of course, straight muscle of the abdomen.
All exercises (excluding warm-up) involve the use of 2 dumbbells of 5 kg. depending on the level of your training weight can be adjusted.
Warm-up (twist)Starting position:
Lie on your back, legs bend at the knees, feet resting on the floor, hands behind his head.
Lift the back (doing the twist) until then, until you feel that the feet and the blades do not support your body. At the point of maximum tension hold for a few seconds then return to starting position. Do 10 repetitions.
Exercise 1Starting position:
Lie on your back, hold the legs above the floor, arms with dumbbells lying on the floor along the body.
Raise your hands with dumbbells on the floor, simultaneously pulling one knee to his chest. Then return to starting position and change legs. The movement of the legs should resemble riding a bike. Do 100 repetitions.
Exercise 2Starting position:
Lie on your back, legs straight, wide apart the hands are on the floor (in each hand dumbbells).
put your hands with dumbbells in front of you, while pulling your knees to your chest (dumbbells must touch each other). In its maximum point of tension hold for a few seconds then return to starting position. Make 8-10 repetitions.
Exercise 3Starting position:
Lie on your back, feet flat, widely spaced arms lie on the floor (in each hand dumbbells).
Lift your legs off the floor, keeping them on weight. Take a dumbbell in front of chest so they touch each other (all this time the feet should not touch the ground). Make 8-10 repetitions.
Exercise 4Starting position:
Take a position side plank: lie on your right side, leaning on bent arm. In the other hand take the dumbbell and lift it up. With your feet together.
Bend your hands elbow, lowering the dumbbell to the shoulder, and the knee of the leg which lies on top. Hold this position for a few seconds then return to starting position. Make 8-10 repetitions.
Exercise 5Starting position:
Lie on stomach, legs straight, hands with dumbbells are along the body with palms up.
Keeping your body smooth, stress the core muscles tear off the floor chest, arms and legs. Try to stay in this position for 10 seconds, then return to the starting position. Make 8-10 repetitions. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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