Worried about the unwanted flab around your tummy or that loose belly fat due to your sedentary lifestyle? Work, family, stress, food habits all these leaves you with no time to hit the gym to get back into shape. Do not worry! The Pilate exercises are a great way to attain not only a flat tummy, but it also helps in whole-body toning. The exercises given below will help you flatten your belly and tone your abs when done on a regular basis. Spend just 20 minutes a day to get a super flat belly like that of runway models.
Pilate Exercises For Flat Belly
1. Chest Lift
Lie down on your back and position your legs in table top position. Position your arms behind your head and interlock your fingers. Lift your head and neck off the ground and curl up. Tuck your tummy inward and stack your knees above your hips. Inhale and relax to original position as your exhale slowly. Repeat the same for 5 to 8 minutes.
2. Leg Lift
Lie down with your back straight and position your hands along the sides of your body. Rotate your legs inwards slightly and keep the ankles together. Bring your arms behind your head and position your elbows in a line with your shoulders. Push your abdomen inward and lift your legs straight upward so that they are perpendicular to your hips. At the same time, raise your heads and neck off the ground. Inhale and relax slowly to original position as your exhale. Do 10 reps.
3. Mermaid With Ball
Sit with your legs crossed and hold a ball with your left hand. Bring your left leg towards your back and lift your right hand upwards. Stretch your left hand far away from your body and bend your torso towards your left as you bring your right hand above your head. Bend as much as possible and hold the position for a few seconds. Return to original position and repeat the same on your other side. Do 20 reps.
4. Leg Kick
Lie on your abdomen and position your arms under your head. Bring your right leg toward your hip and kick two times in the air. At the same time lift your head and torso off the ground. Switch sides and do 10 reps.
5. Arm Plank
Lie on your stomach and position your elbows under your shoulders. Tuck your tummy and get into the plank position resting on your elbows and toes. Your body should be in a straight line from head to heels. Stay in this posture for 3 breaths and relax. Do 10 reps.
6. Leg Circle
Lie on the back. Extend your right leg towards the ceiling with hands by the sides, toes pointed and palms down. Position your left leg on the floor. You will feel the stretch behind the right thigh as well as calf. In case, you are not comfortable with this position, you can slightly bend the left leg at the knee. Now, rotate your right leg in circular direction from your hip. Keep the body still and tighten your abs as you rotate. Do 6 circles in both directions and then repeat with your other leg.
7. Double Leg Stretch
Lie down on your back. The knees must be bent over the hips. Raise your shoulders and bring them on either side of the legs. This is position A. Gradually, extend your legs in front and at the same time raise your arms overhead. Come back to position A. Repeat this 10 times.
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