5 Pilates Moves To Reduce Abdominal Fat
Abdominal fat is mostly visceral fat which is found in the cavity in between the abdominal organs. This is the most dangerous type of fat and studies indicate that it can increase the risk of heart diseases. It is also one of the hardest to lose.
In a nation like the United States, where there are 40 million obese people and 3 million morbidly obese people, ways to lose the abdominal girth is of interest to many. Pilates is one of the best methods to work your core and lose fat around the mid riff.
Pilates is a physical fitness program in which without the use of any external equipment the muscles are used in a variety of motions. A basic exercise mat is used. Pilates requires a very high degree of mind body concentration.
Beginners Pilates is essentially a low intensity workout. However, it can raise the heart rate to induce fat burning in the body. Advanced pilates sessions are designed to combine the benefits of a cardiovascular workout. The dual activity ensures that the body uses up the energy from the fat reserves in the abdomen and reduces belly fat. The muscles are worked out well which ensures that the metabolism gets a spike and the fat burning continues throughout the day.
Why is Pilates effective in reducing abdominal fat?
Pilates is an excellent exercise form to target the flab around the abdomen because of the following advantages:
- It focuses on increasing muscle strength.
- It is an excellent toning and body sculpting exercise.
- It improves posture, gives a lean look with stretched and longer looking muscles.
- It helps in achieving fitness for the overall body and brings in an energized feeling.
- It helps to give the metabolism a boost and can help the body burn more calories even while resting.
Watch the video below to show the pilates moves which could help reduce belly fat.
5 Pilates Moves to reduce abdominal fat
1. Single Leg Stretch
Lie on your back with legs folded at a 90 degrees angle. Raise head and shoulder above ground simultaneously pulling one leg towards chest while the other leg is stretched long on a high diagonal. Inhale while pulling leg towards chest. Focus on the core muscles being worked on. Switch to the other leg and repeat. Do sets of 20 on each leg.
2. Oblique curl up
Lie flat on your back. Have your back tightly connected to the mat. Fold legs at a 60 degrees angle. Place hands behind head with elbows sticking outwards. Keep abdominal muscle tight and taut, exhale and bring yourself up toward the right knee. Inhale and stay put in this position for 3 seconds. Slowly move back towards the starting position. Do sets of 10 for each leg.
3. Abdomen Tuck
Lie on the mat facing the floor with forehead resting on hands and elbows pointing outwards. Balancing your weight on elbows pull yourself up and lift one leg while the other rests on the ground. Stretch out one hand. Exhale while lifting yourself up and the leg up. Inhale while lowering leg.Keep tummy muscles tight all the time. Repeat 10 sets on both legs.
4. Side Leg Lift
Lie on your right side with your head resting on your arm and legs stretched straight. Exhale and lift your left leg. Inhale and lower it without touching the floor. Focus on the oblique and the muscles on the sides while doing it. Do 20 sets on each side.
5. Hip Rolls
Lie flat on your back. Hands are stretched out with palms facing upwards. Bring together thighs and fold the legs together at a 60 degrees angle. Inhale and tighten the abdominal muscles. Now rotate the pelvis and legs to the right in the folded position without them touching the floor. Exhale and come back to the resting position. Repeat the movement on the other side. Do sets of 10 on each side.
You can also have a look at the Top 5 exercises to reduce belly fat.