Pilates Exercises to Lose Belly Fat
It’s true! You can say good-bye to sit-ups and crunches and still get those sleek, toned abs by using Pilates. Plus you’ll be building stronger back muscles without straining your neck and back.
A lot of people tend to overlook Pilates exercises when their goal is to lose belly fat. Focusing on full body exercises that stretch and tone can be very effective at getting rid of your unwanted belly fat.
Pilates have become a very popular form of exercise. It consists of about five hundred exercises that were designed by Joseph Pilates in the early 20th century. Pilates exercises will help you to lose belly fat and maintain physical fitness.
You can practice the following Pilates exercises in the comfort and privacy of your own home. Pilates exercises are performed in a sitting or reclining position. The resistance is provided by gravity and your own body weight rather than weights.
7 Pilates Exercises to Lose Belly Fat
Pilates Exercise #1. Single Straight Legged Stretch
1. Lie on your back. With your kneeds bent lift your legs in the air.
2. Slowly inhale with your hands rested firmly on your knees.
3. Flex your upper body as you ehale, and extend both legs one away from your torso, the other towards it.
4. Pulse twice. Reach your hands down to the your ankle.
5. Inhale and switch legs, Always keep your knees extended. Pulse twice as legs reach, remember to exhale.
6. Repeat 5 times on each side.
Pilates Exercise #2. The Hundred
1. Lie on your back with your knees on top of your chest and your arms stretched down your at your side.
2. Now lift your chin and chest slightly,so that you are raised up on your shoulder blades drawing your shoulders away from your ears.
3. Raise your legs upward as low as you can while keeping your back on the floor.
4. Lift your arms 6 inches and quickly pump them up and down five times while inhaling and exhaling.
5. Repeat 10 times to make 100 pumps.
Pilates Exercise #3. Leg Circles
1. Lie with your back flat on the floor.
2. Raise your right leg straight up over your hip keeping your toes pointed away from you.
3. Keeping your abs tight and your torso stable, slowly make 5 big clockwise circles without moving your hips or torso.
4. Repeat 5 times countercloclkwise.
5. Exhale as you lower your right leg.
6. Repeat 3 – 5 with your left leg.
7. Repeat entire process 3 times on each leg.
Pilates Exercise #4. Plank
1. Begin this exercise on all fours. Beginners should be on their knees and gradually work your way to balancing on your toes.
2. Your arms and wrists should be directly in line with your shoulders.
3. Now contract the abs as you slowly lengthen the spine while keeping your body in a straight line from head to toe.
4. Hold this position for 30 – 60 seconds.
5. Repeat as many times as you can.
Pilates Exercise #5. Long Arm Crunch
1. Lie on your back with knees bent and feet flat.
2. Raise your arms over your head with your hands clasped and your arms close to your ears.
3. Contract your stomach muscles as you slowly lift your shoulder blades off the floor.
4. Hold this position for a few seconds.
5. Slowly lower your head to its original position
6l. Repeat 12 – 16 times
Pilates Exercise #6. Side Hip Flexion and Extension
1. Lie on your right side supporting your head with your right hand.
2. Your legs should be straight and slightly in front of you.
3. As you lift your left leg, flex your foot and press it forward for 3 seconds.
4. Point your toe and swing your leg back 2 times while keeping the rest of your body in place.
5. Repeat 5 – 8 times.
6. Repeat process for right leg.
Pilates Exercise #7. The Roll Up
1. Lie on your back with your legs straight and arms stretched above your head, shoulders relaxed.
2. Breathe in as you slowly lift your arms towards the ceiling keeping your back on the floor.
3. Breathe out and gently roll forward, peeling your back off the mat. Keep your stomach tight.
4. Breathing in again, stretch out over your legs trying to keep them as straight as possible.
5. Breathing out, slowly roll back down to the floor.
6. Repeat 5 times.
Pilates exercise are an excellent workout for belly fat because each pilates exercise focuses on strengthening the core of the body. Almost every movement in pilates works the abdominal muscles either directly or indirectly. If you need help getting and staying motivated you may wish to purchase additional
Pilates Equipment.
For more information on losing belly fat you’ll want to read the Truth About Abs.
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Nice set of exercises, to get rid of that unwanted belly…
I would like to share some tips: get your sleep! your body needs to rest when trying to lose belly fat. And don´t skip any meals, especially not breakfast – this is crucial!!!
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