pilates moves

How to get a flat stomach? Check this 2 Pilates moves, you will have flat stomach in 2 weeks.

Keeping waist size is more difficult as you aged. This is triggered by hormonal changes that promote excess calories form fat in the abdomen area. Researchers from the University of Vermont who studied 178 healthy women aged 20-60 found that most elderly participants had abdominal fat 55 percent more than the youngest participant.

However, abdominal fat can be avoided by doing your stomach exercises. Pilates can be your choice. According to the pilates instructor from Los Angeles, Michelle Dozois, pilates is the main weapon for work in the abdominal muscles.

To obtain maximum results, smooth stomach by pulling the center of the spine during the repetition. Try the following exercises pilates 3 times a week, by way of intermittent days.

Toe Dip

• Lie  on your back with both legs lifted up and bend 90-degree angle. Thigh straight up and calves parallel to the floor. Rest your hands at your sides with your palms facing down. Keep your stomach to contract and press your back down to the floor.
• Pull breath and lower left leg in a matter of 2 ( “down, down”), make sure only move leg from the hip and bring your toes to the floor (but do not let the fingers touch the floor). Pull back the breath and raise your leg to its original position within two ( “up, up”). Repeat with right leg and repeat again to the left foot and then turns up to 12 repetitions on each leg.

Leg Circle

• Lie down in supine position with both feet on the floor of straightened out. Raise your left leg toward the ceiling, with toes pointed and hands at your sides, palms facing down. Hold for 10-60 seconds. (If this position makes you less comfortable, bend the right leg and place your feet flat on the floor).
• Make a small circle in the air with fingers of your left foot, turn your foot from the hip. Pull the breath when you begin to form a circle with legs and exhale as soon as completed. Hold your body quiet as possible by a tense abdomen. 6 Create a circle, then form a circle in the opposite direction 6 times longer. Repeat with other leg

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