Many people store fat on their waist and search for ab crunches to lose that extra layer of fat. But the core is made out of an entire group of muscles which are spread on the abdomen, along the thighs and the bottom. In order to achieve a perfect bikini-body you need to work out all of these muscles.
Work the core during the Pilates class with these exercise tips which can help you get a thinner waist. Every time you twist, do the movement from your waist, not your hips. Tightening up your whole body can also ensure an effective workout, even if it can leave you with a good muscular ache. Breathe deeply on every move to make to ensure a good oxygen level for the brain.
Lie down on the exercise mat and raise your torso and your legs until they form a V-shape. Keep your heels on top of each other to ensure a better position of the legs. Hold with both hands a five pounds exercise ball and move it from right to left, across your chest, by twisting your waist. Do 15 reps in 3 sets, three or four times a week.
Opposing arm and leg reach
Lie on the exercise mat face up, with your left knee bended and the foot stepping plain on the floor. Raise your right leg and your left arm toward the ceiling, while keeping the other limbs on the floor. By contracting and relaxing your abs open the raised limbs outside your body figure and then inside. Do 10-12 reps each side.
Lie on the mat face up, your knees bent on 90 degrees over your hips and your hands placed above your neck. Keep the position by contracting your abs. Begin to lift your head while you inhale and hold the position a few seconds, then exhale and extend your legs toward the ceiling, by keeping the neck lifted. Hold this position and then relax. Do 10-15 reps in 2 sets.
Advanced Pilates move
Lie on the mat face up, knees bent on 90 degrees over your hips. While you inhale, contract your abs and lift your hands above your head and extend them backward. Then exhale and raise your arms along with your torso towards your legs, while you also straighten the legs. Your goal is to form a V-shape. To end the exercise, roll down to the starting position, with your hands back and above your head. Do 15 reps.