What is Pilates? Benefits and 5 ways to practice pilates to reduce belly fat at home

There are many safe and effective ways to reduce belly fat at home, pilates is one of them. Let’s find out how beneficial and effective this exercise is, and learn 5 more effective ways to practice pilates right away.

What is Pilates and how to do it?

What is Pilates and how to do it?

Pilates was born during World War I and was inspired by yoga. Pilates is an exercise that combines balance and flexibility movements with breathing adjustment, to help the body toned, taller and more beautiful, in addition to helping reduce stress and relax effectively.

Pilates is a very suitable exercise for women, depending on the pilates exercises that can be performed on mats or specialized equipment.

Benefits of doing pilates

Lose weight and stay in shape

Lose weight and stay in shape

According to yoga master Swami Vidyanand, when practicing Pilates, it affects all muscle groups in the body, so the weight loss effect is extremely effective. If you persevere, sooner or later you will own a toned body, without excess fat.

He also said that pilates also improves endurance, enhances metabolism, helps maintain the desired body shape , for women, it will support sweat excretion, eliminate toxins from the body. skin becomes smooth, rosy and full of vitality.

Health promotion

Health promotion

In addition to weight loss, pilates exercises are related to the abdominal and back muscles, so they also help to adjust the spine, support the lumbar region, reduce shoulder and neck pressure, thus preventing injuries in the above areas.

In particular, people with a habit of sitting a lot continuously for a long time should practice pilates, to help support effective posture correction thanks to a combination of exercises between the back and abdominal muscles that are good for the spine, increase effective health promotion.

Improve mood, reduce stress

Improve mood, reduce stress

Practicing Pilates also helps to control the pressures in life, reduce stress, and relax effectively. The effective coordination between the body and the breath during the practice creates a feeling like when you are meditating, thereby relaxing the brain, improving sleep quality, helping to sleep better, and improving mood.

Some pilates exercises to reduce belly fat

The movement of straightening legs in the air‏‏

The movement of straightening legs in the air‏‏

Step 1 First, lie on your back and stretch your legs straight up to the ceiling, placing your heels next to each other so that your toes point out in a V shape.

Step 2 Next, bring your hands behind you, lift your head and neck, and extend your elbows.

Step 3 You raise your head and slowly move your legs down and then up as high as you can, but do not lift your body off the mat, your legs should always stay straight. Every time you lower your leg, inhale and then exhale when lifting your leg.

Step 4 Repeat this movement 8 to 10 times.

Pilates exercises to rotate legs in the air

Pilates exercises to rotate legs in the air

Step 1 First you lie on your back, then straighten your legs, put your hands out to your sides, palms facing the floor.

Step 2 Raise your left leg so that it is perpendicular to the ceiling, straightening your toes for 10-60 seconds.

Step 3 You rotate your legs from the hips to draw a small circle on the ceiling with your left toe, inhale at the beginning of the circle, then exhale at the end.

Step 4 You squeeze your abs and keep your body as lean as possible.

Step 5 You draw about 6 circles then change the direction of rotation and draw 6 more circles.

Step 6 Repeat the above movements with the other leg.

Cross-legged kick pilates pose

Cross-legged kick pilates pose

Step 1 First, you lie on your back, bend your knees so that they are perpendicular (calves are parallel to the floor).

Step 2 You put your hands behind your head, elbows out to the sides, curl to lift your head and neck and shoulders off the floor.

Step 3You proceed to inhale deeply, then rotate your torso to the right, and at the same time bend your right knee and left elbow towards each other, straighten your left leg to the ceiling diagonally from the hip.

Step 4 Exhale, rotate to the left, bring your left knee toward your right shoulder, and extend your right leg.

Step 5 Repeat the above movement 6 times.

Back rotation to reduce belly fat

Back rotation to reduce belly fat

Step 1 First, you lie on your stomach, then place your hands under your forehead, spread your legs hip-width apart, and at the same time squeeze your stomach in.

Step 2 You continue to lift your head, shoulders, and chest off the floor, then rotate your upper body to the right and back to the center, then lower.

Step 3 Repeat on the left side and do 6 spins on each side.

Stretching movement‏

Stretching movements

Step 1 You sit on your side, put your left hand on the floor, then prop your right leg up and put your right arm on your right knee.

Step 2 Squeeze your stomach and press your left hand while lifting your hips off the floor.

Step 3 When lifting up , let your left leg rest on the floor to support your body.

Step 4Continue to straighten your right leg and right arm over your head to form a straight line from your right finger to your right toe, or raise your hand straight up toward the ceiling.

Step 5 Hold for 10-30 seconds then lower and repeat on the other side.

Notes when practicing pilates

Notes when practicing pilates

You can do pilates at home on a regular yoga mat without special equipment. Besides, you can also practice at home or go to the gym for more specific instructions.

When you are just starting out , you should choose a course or video with instructions on basic movements , after you have mastered it, you should invest in training aids to improve efficiency.

Above are the benefits and some ways to practice pilates to help reduce belly fat effectively and safely at home, hope this article will help you, wish you success.

Source: Health and Life Newspaper

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