Do you want to take off your fats once and for all? Pilates is a good way to achieve this because through a series of specific exercises you can harden the belly and work the abdominal muscles by reducing the accumulated fat and becoming smoother and toned. In this article of a How we tell you how to lose belly with Pilates in simple exercises that you can do both at home and in the gym. Sign up how to get it and show off an ad worthy belly.
Steps to follow:
1. Pilates is a good exercise that can help you lose weight because when you practice it you get several benefits such as those listed below:
- Raise the heart rate: this causes your blood circulation to activate and also to speed up the metabolism.
- Better breathing: because it is a type of gymnastics that is passive, Pilates (like yoga) improves breathing, concentration and relieves stress.
- Body toning: the exercises in this sport are static and get the muscles to work and harden through different body postures.
- Correct our posture: by placing the body in different poses, we get the Pilates to help us improve our body posture and, thus, we are prevented from suffering muscle or joint injuries.
2. We start with one of the best Pilates exercises to lose belly. It is a position of the simplest and most effective that harden the abdomen and help burn the fat that accumulates there. To do this, you will have to place yourself on the mat and raise your legs creating an angle of 45 degrees; the torso you will have to throw it as far back as you can to get your muscles to work.
You have to breathe calmly and count up to 20 seconds, at the beginning, rest and redo this posture. Ideally, repeat 3 sets of the same exercise and, little by little, increase the seconds for the body to work harder.
3. Another good way to lose belly with Pilates is an exercise in which you have to lie flat on your stomach and lift one leg at the same time in which you raise the opposite arm; that is, if you raise your left leg you will have to do the same with the right arm and vice versa.
To work the abdomen with this posture you have to stay static for at least 30 seconds and then change with the other leg and arm. Repeat 3 times with each part and, little by little, you will notice improvement.
4. Pilates can also be made with large balls known as fitball. Here is an exercise for the belly in which this ball is used and that is very easy to do, yes: you will need to ally with your balance. In this article of a How we tell you how to use a fitball.
It’s about doing the traditional abdominal exercise, raising the trunk, but instead of leaning on the ground, our support point is the ball. In this way you get that the exercise is much more intense than usual and, therefore, work the area better.
5. With the fitball we can also do another Pilates exercise for the belly that is somewhat more complicated to do and is recommended for people who are not beginners. Above all we have to watch a lot with the back position because, if we don’t have it stretched, we could damage it. It is indicated to work the lateral abs.
To do this posture we have to stand on the side of the mat and put the ball between the legs and clasp the hands behind the head. Once we are placed, we will have to raise the torso and legs up as we show in the image. Hold that posture for 15 or 20 seconds and return to the initial. Do 3 repetitions and, little by little, increase the time in which you are static.
6. We continue with the fitball to do the following exercise. We have to place ourselves on the mat and we have to put our feet on the ball. Once in this pose, we will have to raise the torso up tightly tightening the buttocks and the belly so that the muscles work. Stay static for 30 seconds and repeat 3 times; over time we recommend that the longer you can be still, the better results you will see.
7. But if you don’t have a Pilate’s ball, you should know that you can do the same exercise we just mentioned in the previous point. Instead of raising your legs on the ball, you will have to bend them and rest the plants on the ground. With the arms fully stretched next to the body, you will have to raise the body and maintain the posture for as long as you can, breathing calmly and tightening the muscles well.
8. Above all, in a How we want to recommend that before you start doing Pilates, warm your body to avoid muscle injuries. A good warm-up routine is to do some aerobic exercise that activates your circulation and your muscles. Exercises such as running, stepping or practicing on the exercise bike can perfectly serve as warm-up.
9. In addition to doing these Pilates exercises to lower belly, we advise you to incorporate in your daily life healthy habits that will help you lose weight since the results in your body are visible in less time. As with any type of sport, Pilates will not have the same effect if you do not combine it with a healthy diet that is based on points like the ones listed below:
- Eat 5 timesa day to quench your appetite and speed up your metabolism.
- Limit carbohydrateintake and ensure that, when you take them, they are integral.
- Eat a diet rich in fruits and vegetablesbecause they contain many nutrients and have hardly any calories or fat.
- Opt for low-fat proteins suchas lean meats or white fish.
- Reduce sugar
- Learn to cook light recipeswith little oil and no sauces so you don’t increase the caloric intake of your food.
- Drink 2 liters of watera day to remove fluids from your body and purify the body.