Gold exercise Pilates. "Hundred" for absolutely all of abdominal muscles!

"Hundred" — one of the most popular exercises of Pilates. Doing his work all the abdominal muscles. Its name is "gold" exercise is received through special breathing techniques.





This exercise consists of 10 breathing cycles. Each includes 5 inhalations and 5 exhalations. "Hundred" can carry a person of any age and any fitness level because there are many options of exercise.

"Hundred" — the perfect solution for warming up. It warms up as the abdominal muscles and the hands in the shoulder joint and chest muscles we use for breathing.

Pilates for beginners at home условиях



This exercise stabilizes the lumbar spine. In a unique combination of agree breathing exercises and a good study of the abdominal muscles and hands, the strengthening of the centre and a great stretch of the legs and neck.

Technique

1. Starting position: lying on your back. Legs bent, palms you can hold your knees.
2. On the exhale lift your upper body, stretch your palms forward along the floor and straighten the legs up. The housing is tightly pressed to the floor and stable. The blades do not touch the Mat!
3. On the inhale return to the starting position.
4. To simplify: bend your knees at a 90 degree angle. Head down on the floor or on a small pillow.
5. The exercise is performed several ascents and descents (5 to 15). Depending on readiness, you can adjust their number. When the hands try to perform a hundred lashes.
6. The health and physical education can reduce or increase the number of strokes to about half.
   
   
   

Complications and variations

1. The legs are straight. Put them down at 45 degrees above the floor. Next, make a longer period breaths. Please note: the lower back pressed to the floor by tension of the abdominal muscles and retracting the belly!
   
   
2. When the foot lifts forward, turn their feet outwards and heels inwards. Then pull socks on itself.
3. Series feet, dropping them one by one to the floor or at 45 degrees from the floor. Thus stay in position when the abdominal muscles engaged, shoulders, and shoulder blades lifted. In the "hundreds" of any possible movement of hands and feet in the rhythm of the breath. If the condition is true the body: the shoulder blades are off the floor, lower back pressed against the neck is not overextended.
   
   
4. Add beats direct hands down 5 strokes on the long breath in and 5 on a long exhale. Performing these movements, keep the case in suspense!
   
   
   

This video demonstrates how to perform this technique.

Healthy back, a good press and a decent stretching — these are positive effects that you get by practicing "hundred"!

Go now, because this exercise will help to correct your figure and improve your health. Mark 15 minutes a day on your phone!

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Anastasia Davidenko Nastya does yoga and loves travelling. Fashion, architecture and all fine — that aspires to a girl's heart! Anastasia is engaged in design of interiors and makes unique jewelry with a floral theme. Wants to live in France, learn the language and keenly interested in the culture of this country. Believes that the person needs a lifetime to learn something new. Favorite Anastasia book — "Eat, pray, love" by Elizabeth Gilbert.