Simple Pilates slimming down and burning fat in just 30 seconds

1. Keep your feet open, the distance between your feet should be the same width as your shoulders, and stand upright. The toes of your left and right feet are parallel, and your feet must be straight in front of you.

2. Put your hands on the thighs and heels on the left and right sides, that is, on the groin area.

3. Place your hands on the groin and maintain this position, then press down with both hands straight and hard. At the same time, his waist followed the movement of his hand and exerted force downward. Note that you keep moving until your thighs are parallel to the ground. At the beginning, if you can't make your legs parallel to the ground, it doesn't matter. You can get used to it slowly.

4. Next, continue to squat until you can withstand the limit. Hold the squat position for 3 seconds, and then use another 3 seconds to slowly straighten up and stand up. Note that when straightening your waist, straighten your upper body up until your knees remain slightly bent.

5. Follow the above action and do the squat action again. Moreover, when doing the action, keep your hands on the groin position and cannot let go.

6. Then, while breathing slowly, repeat the action of squatting your body for 3 seconds, and slowly straighten your body for another 3 seconds. Repeat the action 5 times.

Up 3 seconds + down 3 seconds ×5 times =30 seconds

Check whether your movements are correct:

careful

Key actions when squatting:

1. When doing the exercise, your back should be straight, but your waist should not be tilted backward too hard to form grooves in your back. This is not correct.

2. Note that when looking from above, your knees should not protrude too far forward than your toes.

3. Don't look too high off the ground.

4. Use the toe base of your big toe, where it protrudes and has the most flesh, to step on the floor, and do not leave the ground.

Incorrect posture demonstration:

1. Keep your eyes too high and your waist is tilted back too much, forming grooves in your waist.

2. The position of the knees is more prominent than the position of the toes.

Key action tips:

Note that the knees on both sides cannot lean inward, especially for people with stiff ankles. When doing movements, the knees on both sides can easily lean inward, which will increase the burden on the knees, so pay attention when doing movements. For people with stiff ankles, it is recommended to rotate their ankles before exercising to relieve their legs. Don't force yourself when bending your knees, just do it within your ability.

This simple weight-loss exercise can effectively stimulate large muscles in the body and accelerate the burning of fat. By activating large muscles, the body's basic metabolic ability can be improved, not only in the lower body, but also in the burning efficiency of body fat. In addition, exercising in the right way can also activate the muscles of the abdomen and back. In particular, it can also help correct the displacement of the pelvis, make blood flow smoother, help eliminate body edema, remove body garbage, and toxins., achieve the effect of weight loss and beauty.