The six best exercises for a perfect press: Pilates system

At first glance it may seem that Pilates is too easy. But once you try to repeat these exercises, as soon becomes clear: Pilates is akin to a real training hall, the site says “Want”.

So, here are the most effective exercises for a perfect press:

  • Exercise 1

Lie on the floor, bend your knees and place the hands along the body. Start slowly curl, not tucking in his chin to the torso. Get up to until your shoulder blades come off the floor, then linger, make one inhale and slowly return to starting position.

  • Exercise 2

Lie on your back, straighten your legs and arms. Lift the straight leg to 45 degrees above the floor. Then lift the blades and begin vigorously to “pulsate” with his hands. Inhale and exhale through your nose for five seconds. Do ten reps of five seconds each.

  • Exercise 3

Lie on your back and extend your arms to the ceiling. Exhale and scrutinies, beginning with the pressing of the chin against the chest. When you reach a sitting position, stretch hands to feet. Again exhale and twisted back, straightening each vertebra. Do the exercise slowly, smoothly and without tears.

  • Exercise 4

Lie on your back, lift your head, neck and shoulders, and pull your knees up to your chest, clasping hands shank. Exhale and straighten your legs at an angle of 45 degrees, while raising his hands up. Exhale and pull your knees up to your chest. During the exercise the shoulders and the shoulder blades should be off the floor.

  • Exercise 5

Lie on your back, hands behind head, elbows outstretched. Lift your head, neck and shoulders. Feet should be at 45 degrees above the floor. Simultaneously bend your left leg and stretch to her right elbow. Change feet and hands, not falling on the floor.


  • The secrets of Tibetan hormonal gymnastics: ten exercises

These exercises of the Pilates for abs is the most effective. Do three sets of each exercise (ten times) and after a couple of weeks you will see how tighten stomach and will begin to be seen by the press.