8 Pilates exercises to slim your waistline (20 minutes)

Having a well-sculpted abdomen and a slim waistline is not easy: to achieve these results it is essential to adopt a healthy and balanced diet and a routine of exercises aimed at training the core area of the body.

In this article, we suggest a routine inspired by Pilates, a training program that aims to make us aware of our body while training each muscle. The exercises of the routine are within everyone’s reach and can be practiced at home, without special equipment.

Pilates exercises require an effort from the “core” part of the body, i.e. the abdomen area. By toning these muscles, in addition to having a slimmer waistline, it allows us to improve posture, avoid back pain and establish a bond between body and mind.

The 8 Pilates exercises to slim the waistline

Femur arcs

Lie on your stomach, lift your legs up to a 90° angle while keeping your abdomen contracted. Bend one knee and bring it towards your chest, then stretch your leg. Alternate legs and do 10 repetitions per set, for a total of 3 sets.

Bridge

Also in this case you have to lie on your stomach. Bend your legs, with the soles of your feet resting on the floor. Lift your pelvis as much as possible trying to focus your strength on your buttocks, then return to the starting position. Perform 3 sets of 10 repetitions each.

Half arch

On a mat, get on your knees and place your hands on the floor. Lift your right arm and leg at the same time, then repeat with the other side.

Plank

Lie on your stomach, then place your palms on the floor and lift your body onto them and on the tips of your toes. Hold this position for 30 seconds, rest and repeat.

Bow

Lie down on a mat, bend your knees and place your arms at the sides of your body. The movement involves moving your arms as if you were trying to stay afloat, while contracting the muscles of your abdomen.

Siren

Lie down on a mat, with your back on the ground. Lift your legs about 20 to 30 centimeters off the floor, mimicking the movement of a scissor.

The Hundred

Lie on your stomach, raise your legs to 90°, rest your back on the floor and bring your arms to your sides. Inhale, and as you exhale, contract your abdominal muscles, lift your body, and move your arms up and up 100 times. Don’t forget to contract your arm muscles as well.

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Important: This website does not give medical advice, nor does it suggest the use of techniques as a form of treatment for physical problems, for which medical advice is required. If you decide to apply the information contained in this site, you do not assume responsibility for it. The intention of the site is to be illustrative, not exhortative or didactic.