We all know that cardio and weight training will help you lose weight and get fit quickly. Pilates is often overlooked as weight loss exercises, because it is generally said that only targeting the abdominal muscles.
Here are six Pilates exercises that fitness professionals, that make you sweat, improve metabolic rate, such as the heart and strengthen the core of the same type of weight training. All you need is a mat and fifteen minutes.
Exercise 1: Lie on your back and extend your legs extended, place your hands under your lower back. Lift your neck, head and shoulders against the mat. Make sure you have a space the size of a lemon between chin and chest. Lift your legs toward the ceiling and below. Count to four every time you raise and lower your legs. Repeat the exercise ten times, then rest.
Key to a great Pilates routine is to move as if the hub is permanently glued to the spine, and you must pass through the tip of the long fingers of the shoulders.
Exercise 2: Lie on your back, knees bent and feet on the floor. Lift head, neck and shoulders off the mat and reach hands toward the toes long. Expand your feet in the air at 45 degrees and keep them there, toes pointed. Hold the lemon-size distribution of the chest and chin, and pump your hands as you press the water. Complete 100 pumps less than a minute. Not only can you work your abdominal muscles you are working muscles in the legs and arms and abdominal muscles at the same time, keep the heart in place. Never one to rest a minute ago.
Pilates includes all the muscles of the body, and most Pilates exercises abs use to stabilize your body while moving around the nucleus. This type of movement that uses the ABS in the stabilizers are specific to Pilates and increase your metabolism, heart rate and thus burn calories.
Exercise 3: Sit on mat with knees bent, feet on the floor. Expand the left foot ceiling. Slowly roll the body down the carpet, hold the left foot is raised, and the right foot is glued to the ground. Think of your spine and Velcro mat and slowly, one vertebra at a time carpet. Inhale, extend your arms above your head, drop your left foot and lift the right foot. Roll one vertebra at a time and it extended the right foot. Repeat ten times then rest.
An intermediate Pilates workout burns 390 calories and burn 480 advanced training, according to Kevin Rail, eHow.com author, "do everything." Cardio Pilates compliments traditional fitness routines or can be used as an alternative to these two forms of exercise, while obtaining similar health benefits.
Exercise 4: Sit on the floor with knees and feet flat on the carpet. Inhale and lift your feet off the mat. Keep your knees bent, move your arms to the right of your legs and exhale. Pause for one second. Swing your arm and your left leg straight on the next inhale and exhale in reverse. Make sure you inhale and exhale every time you swing your arm. Remember to use your abdominal muscles, not your momentum to move the body to breathe for each movement. Repeat ten times, then rest.
Pilates breathing and exercise together. A lot of times people do not pay attention to their muscles when working out or talking on the phone while you are supposed to be jogging on a treadmill. Pilates forced to concentrate on your core, breath and every movement you make, and then you burn more calories than just "being for a moment.
Exercise 5: Lie on a mat on his knees and legs are on the table. Lift head, neck and shoulders off the mat and sit under their hands supporting bone. Exhale as you lift your knees to your chest, then outside, feet long when extended to the ceiling and carpet always, almost but not quite touch the floor. Inhale again, knees, chest, raise the roof and expand the long carpet. Each move must be four seconds. Repeat ten times then rest.
Pilates uses the core muscles to provide the exercise component while using smaller muscles for control of the body. The exercises are feeling bad because it uses small muscles that are not normally use when doing cardio or weight training. Once your body learns to trust these "stabilizers", you'll realize you can handle and cardio on the treadmill and actually lift more weight. Yoga will improve your balance and your daily activities. Not to mention that you can see the melted fat books from the beginning!
Exercise 6: Sit with your feet on the floor and knees up in the chest. Place your arms wide to the sides of my legs and pretend that someone understands your waist and pulls you back to the space directly above your hips. Roll Back on the mat, keeping feet flat and imagine that the Velcro from your back on the mat. Inhale on the way down. Exhale and begin to lift head, neck and shoulders to the mat and roll each vertebra, one by one until you reach Peel and over your knees. When you press the top, extend your right arm behind you and your left arm before you. Inhale and down on the carpet. Exhale again as you lift head, neck and shoulders to the mat, this time on hand right in front of you and the long left arm behind you. Repeat ten times, then rest.
Pilates, even if done only for 15 minutes every day to strengthen the heart to burn calories, take a small muscle groups and to provide overall loss of weight. If you combine cardiovascular and strength to a daily regimen of Pilates you will see results fast and powerful in a small 15 minutes of work per day.
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