The sofa potatoes, rejoicing: you can be fit while lying down. Better, the targeted pilate pilate exercises that are often “neglected” in the typical exercise procedures.
“It seems that during many exercises, we tend to forget the muscles on the side body,” Laura Wilson, a fitness coach, told The Post. “We are often very comfortable with the combustion sensation from the front, and leaving other areas is not exploited.”
Wilson, founder and CEO of Natural Pilates – the brand that great names like Naomi Campbel and Sylvestter Stallone – crashes the easiest exercise to achieve maximum voltage.
Side Series Series: Carve and Strengthening
Wilson said that one of the most effective Pilates exercises to target multiple muscle groups at the same time is the side lying chain, especially when doing it with a resistant tape.
She explained: “Side lying works on the external thighs mostly, but also the muscles of the absolute value and the rear muscles to stabilize the trunk.” “It is a great chain to enhance the essence of people with gentle back pain in other exercises.”
The side lying chain includes several movements, such as leg elevators, invalidos, circles, cycling-and all of them share the main muscles of the muscles to burn the entire body.
Are you ready to try the leg elevators? Start shaving your resistance squad around both ankles. Lie on your right side with the straight spine, stacked hips, and legs together, and ride the knees at a 90 -degree angle.
From there, slowly lift your upper leg, while keeping your heart fiancée and knees, so that there is tension in the resistance range. Lower your leg a few inches, then lift it again. Repeat the movement several times, then move on your left side and do the same.
For more intense burning, Wilson suggests adding weights in the ankle to additional resistance. This step can be taken on an exercise mat or a Pilates-machine-machine with a large bed-like frame and sliding platform, springs, rollers and tapes designed to increase strength, flexibility and position.
Hip Extensions: low voltage, high effect
If you are looking for another low-voltage step packing punch, Wilson-who has just opened a new studio on the upper side of Manhattan-recommends hip accessories.
She explained: “The extension of the quadruple hip works in the knee strings in the first place, as well as ABS, back and arms to achieve stability in the body.”
To try it at home, start in all four with the alignment of your shoulders directly on your hands, and the hips directly over your knees and your spine straight.
Pray in your heart, then press the left shine and lift your left leg, while keeping the curvature of 90 degrees in the knee. The left thigh should be almost parallel to the ground. Slowly fell to the starting position and repeat several times before switching to the right side.
For additional density, Wilson suggests using “Booty Band” while there is a mat or resistance belt if you are on the correction machine. If you are really looking to feel burning, add the ankle weights to intensify this step.
You can also try the differences, such as opening the leg to the side while keeping and expanding them, as Wilson explains below.
Both side lying chain and hip accessories focus on simplified simplicity.
“The fitness professionals are trying to make the exercises more design, but this takes the focus away from the main goal,” said Wilson, who previously participated in her movements for the horoscope.
“We are not trying to re -invent the wheel. We are just trying to be effective.”
In Natural Pilates, Wilson offers a simplified classic style, focusing on the appropriate shape and technique to ensure a friendly guarantee for all fitness levels.
“The classic method of Pilates can be excessively complicated, which leads to the loss of practitioners. Wilson said:” Our goal is to break these complications and create an accessible welcome environment. “
Natural Pilates offers reform classes and private sessions in California and two sites in New York. Not in the gym? The Wilson online platform, Natural Pilates TV, provides access to more than 250 exercises on a mat and interest, suitable for each fitness level.
