The key to looking good is proper posture. To have it, you need strong back and stomach muscles. One way to achieve this is Pilates. The advantage of this type of recreation is that Pilates is light gymnastics that does not burden the joints and muscles, but is, nevertheless, physically demanding. Exercise focuses on the body as a whole, and is based on breathing, stretching, relaxation, but also strength, muscle strengthening and endurance.
By strengthening and stretching the body, pilates allows shaping a slim silhouette, sculpted muscles, while in the long run it provides maintenance of form, very effective in the fight against aging.
Abs
Lie on the floor, stretch your legs, and hold the ball above your head with your arms outstretched. Slowly raise your upper body with your arms forward with the ball, while simultaneously raising your right leg straight without bending. Return to the starting position, lowering your shoulder blades to the ground and the ball overhead. Repeat this movement 30 times, then switch to the other leg. Do everything in two sets.
Step forward
The lunge is one of the most effective exercises for building thigh and buttock muscles. From a standing position, step forward with one leg and lower yourself slightly until your thigh is parallel to the floor and your knee is at a 90-degree angle. At the same time, you raise the ball so that it is in a position above your head. After landing, return to the starting position and do a lunge with the other leg. The goal of this exercise is to simultaneously strengthen the muscles of the hands. Repeat the exercise 10 times in three sets.
Strong back
Lie on your stomach while holding a ball in your hands. Bend your legs at the knees and lift your thighs and upper body off the floor. Repeat at least 10 times in three sets.
Buttock shaping
Lie on your stomach on the ball, resting your toes on the floor and bring your body into balance with firm support with your hands at the level of the shoulder girdle. The exercise begins by raising one leg to an angle of 45 degrees. At the same time, care is taken that the leg does not bend at the knee. This movement should be repeated 30 times, then repeat with the other leg.
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