Recommended, 2018

Editor'S Choice

Do It Yourself: Transform Ikea Furniture
Ärzte-Rat Certified medical doctors: our expert team
Step-by-step instructions Hairstyle with braid combi

A strong double effective training for a tight figure

Anonim

Step by step we increase the effect of Pilates: 6 exercises for a better posture, tighter silhouette and more body feeling.

Effective training for a tight figure

Exercise 1

Butt and back

Lay on your back, put your feet hip-width. Loop the Thera band around your thighs, holding your hands on the ground with your hands. The arms are stretched close to the body. Then tense the buttocks and slowly lift the pelvis off the mat until the body weight rests on the shoulder blades. Keep short, against the band resistance. Then roll off vortex again and again.

$config[ads_text] not found

Repeat 10 times

exercise 2

Arms and shoulders

Kneel, legs hip width apart, put the band under your knees. Stretch the arms open at shoulder width vertically upwards, turning palms towards each other. As you breathe in, swing your arms back and forth 3 times, with little jigsaw movements (left to right, right to back, and vice versa). When exhaling the same thing. Total repeat 10 times! Then lower your arms, put your buttocks on your heels, guide your head round to the ground, relax a few breaths.

Repeat 10 times!

Exercise 3a

Legs, buttocks and hips

The feet are hip-width open on the tape. Cross the band tightly in front of the body, palms facing each other, arms bent at a 90-degree angle. When breathing in slowly go to your knees (maximum 90 degrees, the knees never point over the tiptoe), the back remains straight, the buttocks tense. When breathing out, straighten up, stretch both legs, then spread the left leg sideways (see exercise 3b).

Repeat 10 times on each side

Exercise 3b

Legs, buttocks and hips

The feet are hip-width open on the tape. Cross the band tightly in front of the body, palms facing each other, arms bent at a 90-degree angle. When inhaling, slowly kneel down (90 degrees max, knees never point over toes), the back stays straight, buttocks taut (see exercise 3a). When exhaling, straighten up again, stretch both legs, then spread the left leg sideways.

Repeat 10 times on each side

Exercise 4a

Arms and shoulders

Hüftbreiter Stand. Keep the band taut over your head, arms are at least shoulder width open. When exhaling, turn the trunk and head to the right. At the same time, bring both arms down to shoulder height and pull the band apart until it is tight close to the chest (see Exercise 4b). Slowly rebound twice. When inhaling, turn back to the center and pull your arms over your head. Release belt tension.

Alternately repeat 5 times to each side!

Exercise 4b

Arms and shoulders

Hüftbreiter Stand. Keep the band taut above the head, arms are at least shoulder width open (see exercise 4a). When exhaling, turn the trunk and head to the right. At the same time, bring both arms down to shoulder height and pull the band apart until it is tight close to the chest. Slowly rebound twice. When inhaling, turn back to the center and pull your arms over your head. Release belt tension.

Alternately repeat 5 times to each side!

Exercise 5a

Arms and thighs

Hüftbreiter stand. One end of the band under the right foot fix, the other end taut with his left hand, the palm shows up, the arm is bent at 90-degree angle, the elbow is close to the body. Support right arm in the hip. When exhaling, first move your left hand to the side, then diagonally up the left arm and at the same time make a lunge with your left foot (see Exercise 5b). When inhaling, move backwards to the starting position.

Repeat 10 times to each side!

Exercise 5b

Arms and thighs

Hüftbreiter stand. One end of the band under the right foot fix, the other end taut with his left hand, the palm shows up, the arm is bent at 90-degree angle, the elbow is close to the body. Support right arm at hip (see exercise 5a). When exhaling, first move your left hand aside, then diagonally up the left arm and at the same time make a lunge to the side with your left foot. When inhaling, move backwards to the starting position.

Repeat 10 times to each side!

Exercise 6

Stomach and thighs

Stay on your back. The legs are closed and raised at right angles. Tighten the band tight around the lower legs. Stretch your arms close to your body, palms facing down. While breathing out, pull your chin to your chest, lift your head and shoulders off the mat. Hold this position and take a deep breath. Exhale 5 times vigorously with the arms outstretched towards the mat, as if you had to compress steel springs. Do not touch the ground! Inhale also 5 times. Then roll off shoulders and head, put down feet one after the other, grasp the back of the knees with your hands, roll up to sit.

Repeat 10 times!

Further content

Simple exercises

Pilates with the Theraband

Yoga Pilates

Harmonious duo for body & mind

Stand-up exercises

Yoga Pilates: The energy program for the morning

Mini workout maxxF

Trainig for strong muscles

evening programme

Yoga Pilates: Relaxation program for evenings

workout

Ballet for a great posture and tight muscles

move

Yoga Pilates: The strengthening program for the back

workout

Yoga Pilates for a flat stomach

New fitness trend

Zumba for the home

workout

Abdominal training made easy

Active decrease

CrossFit: This is how the Power Workout works

Pain free and healthy

The best exercises for a strong back

Popular Categories, October - 2018

Top