Find out what workouts you need to do in order to lose 10 kg in two weeks at home without strict fat burning diets. All girls are looking for an effective way to fight fat. Even if you have a beautiful figure, you need to monitor it and prevent the appearance of excess body fat. Aerobics is very often used for weight loss, but Pilates has become more and more popular lately. This is due to the high efficiency of this complex, as well as the ability to practice at home. Today we invite you to get acquainted with Pilates weight loss lessons.
How can Pilates help you lose fat?
Since the inception of the Pilates system, the complex has been somewhat improved, but it continues to be based on several basic principles: correct breathing, control of movements, complete concentration, centering, accuracy and smoothness of the exercise.
During classes, all the muscles of your body are involved in the work, even the smallest ones. For many, pilates seems difficult, but this is only at first glance. With due diligence and desire, you will quickly master the basic exercises, after which you can practice at home. Of course, it is advisable to start mastering the exercises under the supervision of an experienced trainer, but you can achieve excellent results using video Pilates weight loss lessons.
With regular exercise, you can strengthen all the muscles in your body. As you know, muscle mass is very energy-intensive and even at rest the body will be forced to expend calories. This will lead to the loss of fat mass. In addition to fighting fat, pilates will help you improve the functioning of your heart and all body systems. Pilates will keep you in top shape at all times.
Benefits of Pilates
Pilates is considered to be the most effective tool for fighting excess weight. In this, it is significantly superior to other systems of physical exercise, such as, for example, aerobics or yoga. If you use Pilates weight loss lessons, you will be able to get the following effects as a result:
- There will be no excess tension in the muscles, and you will be able to control their work.
- Concentration and attention will increase.
- Imagination and intuition will develop.
- You will improve your balance.
- Pain in the spine and lumbar spine will disappear.
- The soul will be in harmony with the body.
Slimming Pilates Complex
- Exercise "Hundred". Lie on the mat with your knees bent. If you are already trained enough, you can make the movement harder by straightening your legs. As you inhale, begin to draw in your stomach and lift your torso. At the same time, raise your arms above the ground and begin to make movements with them in a vertical plane, imagining that you are hitting the water.
- Exercise "Leg circles". Take a supine position and bend your knee joints, extending your arms along the body. The whole body should be firmly pressed to the ground. Raise your legs and begin to perform them in a circular motion. Work at a slow pace and as the muscles strengthen, increase the diameter of the circumferences of the legs.
- Exercise "Rolls on the back." Take a sitting position with your arms around your hips. Raise the spots and maintain balance on the tailbone. Pulling in the stomach, it is necessary to round the back and then roll back, without changing the position of the body, legs and arms. After touching the ground with all parts of the body, the head and neck should be raised.
- Exercise "Stretching the back forward." Take a sitting position with your back straight. Legs must be spread wider than the level of the hips and bend the knee joints, pointing the feet towards you. Straighten your arms in front of you at the level of the shoulder joints. Begin twisting from the chin, gradually pulling the hips and abdomen towards the spinal column. Hands must be stretched forward, but the hips must remain motionless.
- Exercise "Leg extension". Take a supine position with your legs bent at the knee joints and pulling them up to the chest. Start lifting your head and look at your stomach. On inhalation, you need to straighten your arms, placing them parallel to your head. Raise your legs straight up. Stay in this position, and the loan return to the initial one.
- Exercise "Stretching a straight leg." Take a supine position with your knees bent. Grab your ankles with your hands. Lift your shoulder blades and head off the ground, while pressing your lower back to it. Begin to alternately pull your legs to the head, performing two swings, but without straightening the knee joints.
- Exercise "Crossing". Take a supine position and raise your head, bring your arms back, placing them behind your head. It is also necessary to raise 10 centimeters and legs. Begin to bend your legs alternately and pull them up to the opposite elbow joint.
You can find out about Pilates weight loss lessons in the video below:
