Today we see a perfect pilates sequence to strengthen the core muscles, that is all the muscles of the chest, abdomen, back and pelvis, to improve posture, but, above all, to burn fat around the waistline. If practiced consistently, these exercises, which are always based on torso rotation, help reduce the waistline and counteract the pot belly.
Sit on the mat with your elbows flat on the ground. Raise your legs while keeping the knees bent, forming a 90° angle with the legs. Exhale and go down with your legs to the right, get as far as you can without losing your balance, inhale and bring your legs back to the starting position. Exhale and come down with the legs to the left, inhale and lift the legs again. Continue like this by performing the exercise 5 times on each side.
You're on your back, interlace your fingers behind your neck. Raise your head just enough to look at the navel and raise your legs by stretching them upwards. Bring your right leg close to your face while your left comes down to the mat without touching it. Then, in a fluid motion, switch legs bringing the left leg closer to the face and the right to the mat. Continue for 5 times. Now add a difficulty. When you bring your right leg closer to your face, also turn your torso to the right, so as to bring your left elbow closer to your right leg. Then, when you switch legs, rotate to the left. Continue like this, 5 times on each side.
Sit with your legs gathered on your right side. Place your left hand on the ground. Extend your legs and lift your pelvis into the side plank pilates position. The right arm is bent and the elbow looks upwards. Exhale and, creating space around the navel, rotate the torso so as to bring the elbow down. Then inhale, return to the starting position by opening the torso. Continue for 5 times. Then repeat 5 times, switching body side.
