Pilates is currently one of the sports that many housewives love to practice. Pilates exercise systems will focus on strengthening muscles, improving flexibility and body balance. In particular, Pilates exercises help deeply impact the abdominal muscle group, creating firmness and shaping the waist effectively.
Accordingly, the two basic Pilates exercises below will help housewives have a flexible body and strong abdominal muscles.
The Hundred
The Hundred is an important initial exercise when practicing Pilates to help activate and warm up the entire core muscle group. Practicing The Hundred helps bring good benefits to the abdominal muscles such as strengthening the upper and lower abdominal muscles, improving blood circulation and respiratory capacity, and at the same time helping the body to be well prepared for the next exercises.
To perform this exercise, housewives need to lie on their backs on the mat, with their legs straight and together. Raise both legs about 45 degrees from the ground, keeping the abdominal muscles tight. Lift the head and shoulders off the mat, eyes looking towards the feet.
Stretch your arms out parallel to your body and lift them about 15cm off the mat. Inhale for about 5 gentle downward strokes and exhale for 5 strokes, a total of 10 breaths to reach 100 strokes.
Roll-Up
Roll-Up is a powerful abdominal exercise that also improves spinal flexibility. In addition, this exercise also directly affects the transverse abdominal muscles, helping to flatten the stomach and melt away excess fat. In particular, this exercise also enhances the ability to control the body when coordinating breathing and movement.
The Roll-Up exercise is also relatively simple, similar to The Hundred, housewives need to start by lying on their backs on the mat. Then stretch your legs straight, close them, stretch your arms straight over your head, palms facing up.
Inhale, raise your arms up over your head toward the ceiling, bringing your chin to your chest. Exhale, slowly roll up each vertebra and reach your arms toward your toes, trying to touch or pass your toes if possible.
Repeat the inhale, holding the forward bend, feeling the stretch in your back and legs. Exhale, slowly roll down, returning each vertebra to the starting position and extending your arms overhead.
