Pilates offers a wide range of core exercises, but many of them are done on your back and stomach, which is not recommended for women while pregnant after your first trimester. However, there are some great exercises that you can do lying on your side or upright, which strengthens the core muscles of your abdominal muscles, hips, back and buttocks. There are prenatal Pilates classes at some studios and gyms you can try, or do these exercises at home three days a week. Ask your doctor for specific guidelines or the necessary changes.
Side Lying Leg Lifts and Front Kicks
A simple exercise Pilates is on your side and work your leg around your outer thighs. By combining this exercise with a front kick, you can also work your abdominal muscles and muscle muscles as stabilizers and put more emphasis on your hips and thighs. Lie on your right and relax your head on your right arm. Make sure your left shoulder, hip and ankle are stacked directly at the top of your right. Your left leg in the sky is as high as comfortable and that you can lift without rolling backwards. Lower your leg to hip height and then raise your leg as high as your stomach. Bring your left leg over your right to complete the repetition. Keep your leg straight in this exercise. Do five to 10 repetitions and do the same on the other side.
The sowing exercise reinforces your oblique muscles and stretches your back and shoulders. Sit upright on the ground with your legs straight for you. Activate your leg muscles and retreat your toes. Put your arms straight along your body at shoulder height. Squeeze your abdominal muscles. Turn your shoulders to the left and reach your left foot right. Hold your hips and "sitbots" firmly on the floor. Lean backwards upright forward. Turn and reach to the right foot. So three to 10 repetitions per side.
The open-leg rocker exercise is an excellent enhancer for your abdominal muscles and your entire core. It may not be so comfortable to do in your third trimester, but it is one of the best core exercises Pilates has to offer. Ask your doctor if it is suitable for you. Sit upright on the floor and squeeze your abdominal muscles. Bend your knees and raise your feet a few inches from the floor. Grab your ankles as you can and stretch your legs in the sky at a 45 degree angle. Your legs should be about 2 feet apart but not wider than shoulder width. If tight hamstrings prevent you stretching your legs, bend your knees and grab your calves. Roll slowly back to your shoulders, but not on your neck. Roll back-up and balance on your "seats" in the same position before rolling back. Workouts Life July 31, 2017 New Google SEO Bandung, Indonesia
Standing core exercises is essential to reduce the risk of falls and injuries for seniors, and therefore, it must be incorporated into regular workouts. Why is it important to carry abdominal muscles, especially for the seniors? A robust set of abdominal muscles helps to develop a strong core, which in turn helps in supporting the lower back.
As is usual, the problems of the lower back will lead to various problems and disorders of the body in general, and therefore it is recommended for the abdominal muscles. This way everything is connected and helps to maintain good health. Get these simple abdominal exercises seniors in the next section. The specialty of these exercises is that you can bring to completion, with the simplest of equipment without further preparation.
- Comfortable sitting on a chair so the feet of your feet are flat on the floor.
- The back must be straight, but make sure it does not rest against the back.
- Put your hands behind your ears. This is the starting point.
- Begin to enter the abdominal muscles and turn on the left side with his right hand.
- Approach the left and pull the left leg so that your right elbow and left knee touch.
- Then back to the starting position and do the same on the other side.
- Repeat 10 times on both sides.
- Sit on a bench or chair without a backup. Although there is a backup, one of her buttocks and back must be gone.
- The feet must be on the floor.
- Turn your core muscles and suck into your abdominal muscles.
- Focus on keeping a straight back that does not bend the hips or shoulders.
- Maintaining this position, breathe deeply and take back the head and back back. Just stop before touching your back.
- Count up to five and gradually pulls.
- Breathe out when they occur.
- Do 10 repetitions of the same.
Turn the front
- Go on your back and bend your knees so that the soles of your feet are flat on the floor.
- Hold about two centimeters of space between your feet.
- The head was comfortable on the floor and hands falling on the thighs placed.
- Pull the nipple inch Imagine contact with the ground.
- From this position, in both legs, so that they are about 5 cm from the ground.
- Breathe deeply and raise your right hand on his head while bringing the left leg to the starting position.
- Then turn sides and bring left and right leg in center.
- Keep edges so that you have done 16 times on both sides.
- Increase set
How do you get strength.
- Put on your back on a mat.
- Place your hands on the back of the head and lift your shoulders about 3 centimeters from the bottom.
- Keep a distance of about 4 centimeters between your chin and chest.
- Bend your knees and raise them to walk parallel to the ground.
- Now inhale and turn left. At the same time, stretch the right leg.
- Keep a second and to the other side.
- Continue alternating legs and pull your shoulders on both sides.
- Turning on both sides is considered a whole.
- Do 3 sets of 10 repetitions.
The best part of these abdominal exercises is that you can easily do it at home and with ease and comfort. Simple and effective, is not it? Workouts Life July 25, 2017 New Google SEO Bandung, Indonesia