When practicing pilates, the muscles become constantly tense; the effect is very positive, which can strengthen and tighten the muscles for a long time. Therefore this exercise is suitable for streamlining the stomach.
Observations conducted at Physicalmind Studio in New York City showed that women who changed their practice by doing pilates exercises (2x per week, with 60 minutes of exercise per workout) experienced very noticeable changes in the resilience of the abdominal muscles, flexibility of the knee muscles, and the strength and endurance of the upper limb muscles, compared to those who do not do Pilates exercises regularly.
Here is a simple series of movements you can do at home, created by Lauren Piskin, owner of New York City’s Physicalmind Studio, to streamline the belly. Capital, a ball and discipline to practice 2-3 times a week.
“This kind of softball can give an effect like a reformer tool that is usually used in studio pilates, weighing on the muscles precisely as the movement is done,” said Piskin.
Warm up before Exercise
Before doing Pilates exercises, you should warm up first. You can do warm-up exercises that are preceded by walking or running lightly.
Pilates Exercises to Streamline the Belly
Each movement does 8 10 times.
Mermaid With Ball Excercise
Sit on the floor as shown. Place the ball on the left side of your body, bend your left leg in front with the right foot position bent to the back.
Place your left hand on the ball, with your elbow slightly bent, straighten your right hand to the side so that it is parallel to your right shoulder (Figure a).
Take a breath while tightening the abdominal muscles, then while exhaling the ball to the left as far as possible (without lifting the buttocks from the floor) while raising your right hand up over the head (Figure b).
Hold this position for 2-3 seconds, then take another breath and tighten the abdominal muscles while slowly exhaling pull the ball back to its starting position. Do this movement 8-10 times then change direction.
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Footwork on Ball Exercise
Position supine with both hands straight beside the body, palms facing down. Bend your knees and place your feet, on the ball and close your heels (Figure a).
Inhale then tighten your abdominal muscles, then slowly exhale while lifting your hips about 2-3 cm from the floor, while pushing the ball with your feet towards the front until the heel is above the ball (Figure b).
Take a breath later while tightening your abdominal muscles to exhale while slowly bending your knees to return to the starting position, and lowering your hips to the floor. Repeat 8-10 times.
Roll Back and Up Exercise
Sit with both legs straight forward, flat feet. Hold the ball in front at shoulder level. Make sure your back and chest are perpendiculars (Figure a).
Take a breath, then tighten the abdominal muscles and back thigh muscles, exhale slowly while slowly moving as if you are rolling yourself back until your back is flat on the floor followed by the two until the ball is above your face (Figure b).
From the last position, take a breath, close your chin to your chest, then exhale slowly as you roll yourself back to the starting position. Do this movement 8-10 times.
Coordination With Ball Exercise
Lie on the floor with your hips and knees in a 90-degree position, hold the ball with both hands straight up. Bend both elbows and lower the ball closer to the chest while pressing the ball firmly with both hands (Figure a).
Take a breath then tighten your abdominal muscles, exhale slowly while straightening your arms forward, rotating your shoulders away from the floor and straightening your legs (Figure b).
Hold this position for 1-2 seconds, then take a breath again. Exhale slowly while moving to return to the starting position. Do this movement 8-10 times.
Thus Pilates exercises to shrink the stomach to make it leaner and healthier. Maybe useful.