5 Pilates Exercises For A Slimmer Waist And Hips

Pilates exercises are excellent for burning fat that accumulates on your waist, hips and muscles. Below we show the best!

In general, fat often accumulates around the waist, hips and muscles. This problem, which is common in women, can be due to heredity or bad habits. As a result, some individuals have poorer self-esteem and/or physical health problems, which can affect us in different ways.

To combat the accumulation of fat, there is not just one simple method to achieve good results. We must be aware of all the factors that cause this so that we can reduce the problem and be satisfied with the results.

Today we are going to show you some Pilates exercises to naturally reduce fat that has accumulated on the waist, hips and muscles, with spectacular results.

Try these Pilates exercises for yourself!

leg lift

In this exercise it is important to be concentrated and to be able to balance well. First lie on your side, supporting your head with your arm and your legs stretched out across each other.

Lift your leg fully extended. Tighten your abs during the exercise and do not arch your back.

For another position, you must first have your hands and knees on the floor. Extend your leg so that it is in a straight line with your torso.

Do twenty reps for both positions, holding each rep for five seconds, then switch legs.

Scissors

Lie on your back and lift one leg while the other is straight and level with the floor. Try to lift your leg as far as you can without your back coming off the floor. Slowly lift your leg ten times and then do the same with the other leg.

Lateral kick

For this position, you should lie on your side, with your elbow bent to make sure you keep your back straight. Move your leg straight up from your hips, which aids in balancing and protects your lumbar region. Try not to move your hips and your back. All you move is your leg, fully extended.

Mermaid

This exercise is excellent for narrowing hips, as well as stretching the spine. To start, sit on the floor with your legs bent to the left. Keep your back straight and tighten your abs. Inhale and raise your right arm. Extend it slowly and bend it over your head. Bend your torso around the waist slightly in the same direction as your arm.

Hold this position for a few seconds and then return to your original position. Repeat a few times and then do the same for the other side.

Archery bow

This exercise is good for your glutes, waist and legs. To start, lie on your stomach and fully extend your body. Then bend your legs and grab the outside of your ankles with your hands.

Take two deep breaths with your body and hips on the floor. Try to stretch as much as possible while holding the position.

Inhale as you tighten the bow, move your legs back and up, lift the legs off the floor and try to keep your arms straight as much as possible. Try to lift your chest and head without releasing the tension of the arch in your legs.

Exhale slowly and lower both back to the floor to rest for a few seconds.

Repeat the position until only your stomach is supporting your body. Try to hold this position with perfect posture for a minimum of twenty seconds and a maximum of one minute. Take a deep breath without losing control.

Release your ankles and slowly return your legs to the floor to end the exercise. Then straighten your hands and rest.

For better results

To achieve better results with these Pilates exercises, it is important to consider other factors, such as diet.

• Include a variety of vegetables, fruits, whole grains, and fish in your diet.
• Do not consume foods rich in fat and cholesterol, such as chips, fried foods, and soft drinks, among others.

• Also drink at least eight glasses of water a day.
• In addition, eat small portions several times a day.