Pilates exercises to reduce belly fat effectively

Belly fat is always a troublesome problem for many people, especially women. Besides weight loss methods such as dieting, jogging, boxing, yoga... Pilates is also a popular practice. Join SignsSymptomsList to learn effective Pilates exercises to reduce belly fat in the article below!

Pilates may be a bit strange in Vietnam, but it is really a discipline that brings many health benefits to practitioners such as improving health, increasing muscle tone, increasing height, adjusting posture. In particular, Pilates also helps to reduce belly fat very well through the 7 exercises below.

Roll up

Start this Pilates exercise to help reduce belly fat by sitting on the floor, back slightly arched, head slightly forward. 2 arms raised straight ahead and parallel to the floor. If you are a beginner to this exercise, you can bend your knees to create a 90-degree angle in your legs. Later, if you get used to it, you can straighten your legs to increase the difficulty.

How to do it: Keep your arms still and slowly lower your body toward the floor. During the reclining process, you must tighten your abdominal muscles to avoid lifting your legs. Lower your body until your back is parallel to the floor, then stop. Remain lying on this floor and then slowly raise your body back to the starting position.

Pilates Hundred 

This is a very popular exercise in Pilates, highly effective in reducing belly fat for women.

Doing:

• Lie on your back on the floor or an exercise mat (if you have one), with your legs bent at a 90-degree angle to the floor. Put your hands parallel to your body, squeeze your abs and press them to the floor.
• Slowly raise your arms off the floor, doing the arm up and down continuously for about 50 times, taking deep breaths every 5 times.
• Also, in this move, if you want to increase the difficulty for better results, you can gradually lift the head and shoulders off the floor. However, the lower back must still be close to the floor and the movement of bringing the arms up and down is still performed with 5 breaths / breath.
• After raising and lowering your arms, do more crunches and repeat 50 more times bringing your arms up and down.

How to do Pilates Hundred exercise to lose belly fat

Shoulder Bridge

Not only beneficial for reducing belly fat, this Shoulder Bridge exercise also helps you train your lower back to be more flexible.

Doing:

• Lie on your back on the floor, knees bent so that the legs are level with the hips, the arms are parallel to the body.
• Slowly raise the hips up high, hands still on the floor, shoulders and neck do not leave the original position. At that time, the thighs and shoulders will form a straight line, the back is not curved. Hold this position for 5 breaths while squeezing your abs, glutes, and hamstrings.
• Slowly lower your body back to the starting position and continue to repeat this movement.

Shoulder Bridge makes your lower back more flexible

Mermaid

One of the effective Pilates exercises to reduce belly fat cannot fail to mention Mermaid. 

Doing:

• Sit up straight on the floor, legs in a kneeling position with knees together and shins bent to the side. Touch left hand to left heel, right hand raised high, straight to face.
• Lean gradually to the left, pressing your face to the floor as much as you can to stretch your abs, waist, and arms.
• When your head is pressed to the floor, hold this position for about 3 seconds, then return to the original position. Repeat this movement, every 10 times, switch sides.

Single Leg Teaser

This Pilates exercise will help reduce excess fat in the abdomen by working the muscles in this position, resulting in a slimmer, firmer waist.

Doing:

• Lie on your back, arms stretched out and along your body, palms pressed to the floor. Knees bent, feet touching the floor.
• Lift your left leg slowly upward, making a 45-degree angle to the horizontal. Then gradually raise the entire upper body, arms straight in front.
• Bring your hands to your left toes, hold this position for 3 seconds and then lower your body, returning to the original position. Do this movement 5 times on each leg.

Single Leg Teaser reduces belly fat by working the muscles in this position

Kneeling Side Kicks

This is an exercise that not only helps you lose fat in the abdomen but also effectively reduces thigh and butt fat

Doing:

• Sit on your left side, left hand on the floor, creating a 90 degree angle to your shoulder. Right hand behind head, elbow facing up.
• Squeeze your abs, keep your whole body steady, and then slowly raise your right leg straight up parallel to your body.
• Kick your right foot forward and back 5 times. Lower your legs, switch sides and do the same.

Criss Cross

Criss Cross is a Pilates exercise to reduce belly fat that SignsSymptomsList shares with you in this article.

• Lie on your back, hands behind your head. Raise your legs up to create a 45-degree angle to the floor. Lower back to the floor, neck and head raised, eyes looking toward the feet.
• Perform an alternate draw and extension of each leg for 3 minutes.

How to do the Criss Cross exercise

Above are safe and effective Pilates exercises to reduce belly fat that SignsSymptomsList would like to introduce to you. In addition to the ability to help slimmer waist, they also help you improve both physical and mental health. Try doing these 7 Pilates exercises regularly at home to feel the effect!