Step 6 women perfect body shape

Have you ever stared at someone else on the road a good body, very envious of her flat stomach and tight Bottom department? She most likely practiced Pilates. MM Pilates moves that look a lot of hard, in fact, than you imagined Pilates easier. Here's to teach you a few simple Pilates movements to help you perfect a good figure sculpture.

One study found that Pilates exercises can exercise your deep abdominal muscles, strengthen the abdominal muscles, so your stomach flat and smooth. But not limited to the benefits of Pilates to help you reduce waist abdomen, it can help you exercise the body, let your body lines more perfect. The following 20 minutes of Pilates through the Pilates exercises can help you create the perfect body. You only need to draw 3 days a week to do this action, then within a month, you can see the obvious effects.

Air, riding a bicycle

Exercise areas: the abdomen, inner thighs, hips and buttocks outside

1, lying on a mat, his hands behind his head. Tighten the abdomen, lift your upper body slightly off the ground.

2, lift your right foot from the ground about two fist position (if they feel it can be difficult to maintain on the ground), lift your left foot pointing to the sky.

3, hard to keep your stomach and buttocks without moving clockwise with your entire left leg about 4 to draw a circle the size of softball, around 4 laps, and then counterclockwise around the four laps.

4, lay down your legs, swap legs and repeat the above action.

Inclined flat plate

Exercise areas: arms, chest, abdomen, legs and buttocks

1, sit down, feet forward, hands lightly on the ground after the waist, fingers pointing to the former.

2, straight legs, toes pointed, and then forced to the ground, while tightening the abdomen, lift your hips so your body forms a straight line from head to call.

3, maintain eye forward, shoulders down, your elbows should not bend.

4, your left leg straight up as much as possible, and do not sag in the right hip, while slowly let it go.

Unilateral done 4 times, then repeat the action for the other side.

Back to kick ass style

Exercise areas: arms, abdomen, legs and back

1, kneeling on the ground, toes down, keep your back straight.

2, tightening the abdomen and force, the knee lift feet off the ground about half of the height, to keep tightening the abdomen, move your right knee to move close to your nose.

3, and then put back and right leg straight, squeeze your buttocks this time.

4, to keep tightening the lower abdominal muscles, hips are on the ground to protect your back.

Repeat 8 times, then switch legs and repeat.