In addition to performing these exercises, it is very important that we eat 5 meals a day, that we consume plenty of water and that we maintain a healthy and balanced diet.
Today we are going to present you some ideal pilates exercises to reduce the accumulated fat in the waist, hips and thighs. It is a natural way to lose fat and with good results.
In general, the areas where the most fat accumulates are the waist, hips and thighs. This problem is quite common in women, either due to genetics or daily bad habits. As a consequence, you can come to feel low self-esteem or even physical health problems that can affect us in different ways.
There is no simple method that reduces fat accumulation quickly and effectively. You should know that there are several factors that influence this problem. Therefore, you have to learn to control them in order to reduce fat and feel satisfied with the results. You should know that, on their own, without a complementary diet change, these exercises will probably not reduce the volume of your waist, hips and thighs.
5 pilates exercises to reduce fat
1. Leg lift
This is one of the pilates exercises that need a lot of concentration and balance. First, you should lie on your side with your head resting on your arm and your legs stretched out one on top of the other.
Second, you must raise one leg and leave it fully stretched. As you do this, contract your abdominal muscles to avoid arching your lower back.
Another position you can use is resting your hands on the ground. Then extend your right leg out and back so that it forms a straight line with your torso.
For any of the two positions of these pilates exercises, you must keep balance for at least 5 seconds, do 20 repetitions and change sides.
2. Scissors
Lie on your back and raise one of your legs up while keeping the other on the floor well stretched. Try to bring your leg to the top but without raising your back, slowly raise your leg 10 times and then do it with the other leg.
3. Sidekick
For this position, you will have to lie on your side with your elbow flexed to keep your back straight. Move your legs slightly forward of your hips. This will help maintain balance and protect the zon to lumbar. You should avoid moving your hip or back, only the fully stretched leg should move. As you can see, all the pilates exercises that we are explaining take special care with your back, since it is very easy to hurt yourself.
4. Mermaid
This exercise is ideal to reduce the waist and lengthen the spine. To start, you will have to sit on the floor with your legs bent to the left side, your back should be straight and you should squeeze your abs, as you already know, to protect your back.
As you inhale, lift your right arm out gently and bend it over your head. Tilt your torso slightly from the waist up in the same direction as the arm. Try to hold this position for a few seconds and return to the starting position.
You can put your hand on the floor and then stretch your other as far as you can by lifting your hips up. Try to hold the position for several seconds and repeat it about 5 times.
5. Arc
This exercise will work your glutes, waist and legs. To do you must lie on your stomach with your body fully stretched. Then, flex your legs and hold the ankles with your hands on the outside.
With your body and hips on the floor, take two breaths and try to stretch as far as you can while maintaining your position.
Inhale and tense the arch bringing your feet back and up, raising your legs off the ground and keeping your arms extended as far as you can. Try to lift your chest and head off the floor without losing the tension of the arch in the part of your legs. Then gently exhale and descend to the floor for a moment’s rest.
Go back and take the previous posture keeping in mind that the arch should be well tensioned and the body should only rest on the abdomen. Try to maintain the posture for 20 seconds to a minute. To finish, gently descend again, release your ankles, stretch your hands and rest.
Tips for better results
To have better results with these exercises, it is very important to take into account other factors, such as diet.
- Include a wide variety of vegetables, fruits, whole grains, grains and fish in your diet.
- Reduce the consumption of foods with high levels of cholesterol and fat; Avoid fried foods, junk food, soft drinks, among others.
- Drink at least a liter of water daily.
- Divide the food into small portions for several hours of the day.