1. Pilates push-ups
This exercise affects the upper body, arms, abdominal muscles and even legs, supporting strength gain and calorie burning.
How to do it: Stand straight, raise both hands high and then bend over, lean both hands down to the floor to enter a push-up position. Perform about 5 push-ups, then stand up, relax your body and take a short break. The movement can be repeated many times depending on each person's physical condition and health.
2. Swimming movements
This is a pilates exercise simulating swimming, which helps support to firm the back and buttocks.
How to do it: Lie face down, chest touching the floor. Lift both hands, upper chest and legs off the ground. Then move your hands as if you are swimming freely and wave your legs continuously but do not let your legs touch the floor. Each time you do this exercise, count to 20 and then relax your body and continue to repeat, the number of repetitions depends on your health.
3. V-образ sit-ups
This exercise helps to strongly impact the abdomen, while activating many muscle groups on the body. However, people with lower back problems should consider before doing it.
How to do it: Lie on your back on the floor. At the same time, lift both legs and the upper body to form a V-shape. Hold the pose for about 5 seconds and then slowly lower. Repeat this movement 10 times, 4 beats each time.
4. Swan pose
This movement is quite similar to the cobra pose in yoga, helping to stretch the body and support calorie burning.
How to do it: Lie face down, chest touching the floor. Use your hands to lift your upper body and lean back as much as possible. Keep both feet still on the floor. Breathe evenly, feel the stretch of your body. Hold the pose for about 10 seconds, then slowly lower your body and relax. You can repeat it many times depending on your personal health.
