Stay at home and lose weight with 4 Pilates exercises

If you eat too much in winter, you should move around to avoid a protruding belly! If you are a stay-at-home girl who is afraid of the cold and too lazy to go out, you can try doing Pilates exercises at home! Pilates has become a popular sport in recent years because it is simple, relaxing, and can effectively train the core muscles and shape women's beautiful curves. The following 4 movements are especially suitable for burning belly fat and can be easily done at home!

Action 1: Count slowly from 1 to 10 like swimming. Repeat 5 sets. (Photo/Provided by 39 Health Network)

Action 1: Swimming

Lie prone on the ground with your forehead down, with only the stomach to pubic bone touching the ground. The inner sides of your thighs are just close together. Stretch your arms forward with your palms down, and straighten your legs with your feet facing up (Figure A). Inhale and exhale normally while lifting your right arm and left leg at the same time (Figure B), then switch to your left arm and right leg (Figure C), slowly counting from 1 to 10 as if you were swimming. Repeat 5 sets.

Movement 2/Scissors: Twist your torso, touch your right knee to your left elbow, and extend your left leg forward. Repeat 12 times on each side. (Photo/Provided by 39 Health Network)

Action 2: Scissors

Lie on the mat, bend your elbows, support the back of your head with your hands, and bend your knees 90 degrees toward your chest (Figure A). While slowly inhaling, twist your torso to the left, pulling your left knee toward your chest until it touches your right elbow and extending your right leg forward (Figure B). As you slowly exhale, twist your torso to the right, touching your right knee to your left elbow and extending your left leg forward. Repeat 12 times on each side.

Action 3/Corkscrew: When your legs rotate to the left limit, use the strength of your abdominal muscles and hips to maintain balance. Repeat 6 sets. (Photo/Provided by 39 Health Network)

Action 3: Bottle Opener

Lie on your back with your arms flat on your sides, palms facing down. Bring your legs together and lift them up, inhaling slowly until your legs are above your head, using your shoulder blades and arms to maintain balance (Figure A). As you slowly exhale, rotate your toes to the right (Figure B). When your right hip touches the mat, slowly rotate your legs to the left (Figure C). When your legs rotate to the left limit, use the strength of your abdominal muscles and hips to maintain balance (Figure D), and rotate in the opposite direction again. Repeat 6 sets.

Action 4/Kneeling kick; kick back and forth with the right leg 8 times in total, then switch to the left leg. Repeat 3 sets. (Photo/Provided by 39 Health Network)

Action 4: Kneeling Kick

Kneel on the mat with your left knee, press the mat vertically with your left arm, hold your head with your right hand, and stretch your right leg parallel to the right (Figure A). While inhaling quickly, push your right leg back with force, while keeping the rest of your body in the same position (Figure B). Exhale strongly and kick your right leg forward, keeping the upper part of your body in the same position (Figure C). In this way, kick back and forth with the right leg a total of 8 times, then switch to the left leg. Repeat 3 sets.

Source: 39 Health Network www.39.net

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