Pilates is a type of exercise that can help work the waist and achieve a slimmer figure.
Pilates exercises for the waist focus on strengthening the abdominal and oblique muscles, and can help reduce fat around the waist. Some of the benefits of Pilates for the waist include:
- Strengthening of the abdominal, oblique and back muscles.
- Increased flexibility and mobility of the spine.
- Improved posture and balance.
- Reduced stress and muscle tension.
- Increased muscle tone and waist definition.
To obtain the best results, it is recommended to perform a Pilates routine for the waist on a regular basis, combined with a healthy and balanced diet.
7 Pilates exercises for a slimmer waist
Here is a routine of 7 Pilates exercises that can help reduce the size of the waist, along with their benefits, repetitions and recommended sessions.
1. Roll Up
- Lie on your back with your legs straight and your arms extended above your head.
- Inhale and begin to slowly lift your head, neck, and shoulders off the floor, reaching your arms toward the ceiling.
- Continue to roll your spine up and forward, reaching your toes.
- Exhale and begin to slowly unwind your spine toward the floor, returning to the starting position.
Benefit: Strengthens the abdominal muscles and the spine. Repetition: 10 times. Session: 2-3 times a week
2.Single Leg Stretch
- Lie on your back with your knees bent and your hands behind your head.
- Lift your head, neck, and shoulders off the floor, drawing your knees toward your chest.
- Extend your right leg out in front as you bring your left elbow toward your right knee.
- Alternate legs and arms, keeping your neck and shoulders off the ground throughout the exercise.
Benefit: Works the oblique muscles, abs, and hips. Repetition: 10 times (each leg). Session: 2-3 times a week
3. Double Leg Stretch
- Lie on your back with your knees bent and your hands behind your head.
- Lift your head, neck, and shoulders off the floor, drawing your knees toward your chest.
- Extend your legs up as you reach your arms forward, keeping your head and shoulders off the ground.
- Return to the starting position, keeping your neck and shoulders off the ground throughout the exercise.
Benefit: Strengthens abdominal muscles, spine, and hips. Repetition: 10 times Session: 2-3 times a week.
4. Criss-Cross
- Lie on your back with your hands behind your head and knees bent.
- Lift your head, neck, and shoulders off the ground and bring your right elbow toward your left knee, extending your right leg out in front.
- Alternate sides, bringing your left elbow toward your right knee and extending your left leg out in front.
- Continue to alternate sides, keeping your head and shoulders off the ground throughout the exercise.
Benefit: Works the oblique muscles and the abdominals. Repetition: 10 times (each side) Session: 2-3 times per week
5. Side Plank
- Begin in a lateral position, resting your forearm on the floor and keeping your body in a straight line from shoulders to toes.
- Lift your hips off the ground, keeping your body in a straight line.
- Hold the position for a few seconds, then lower your hips to the ground.
- Repeat on the other side, keeping your body in a straight line from shoulders to feet throughout the entire exercise.
Benefit: Strengthens abdominal muscles, obliques, and back muscles. Repetition: Hold for 30 seconds (each side) Session: 2-3 times per week
6.Teaser
- Lie on your back with your legs straight and your arms extended above your head.
- Inhale and begin to slowly lift your head, neck, and shoulders off the floor, bringing your legs up at the same time.
- Continue raising your torso and legs until your body forms an inverted “V.”
- Exhale and begin to slowly lower your torso and legs toward the floor, maintaining control and stability throughout.
- Return to the starting position, keeping your arms and legs extended overhead throughout the exercise.
Benefit: Works the abdominal muscles, obliques, hips, and legs. Repetition: 5 times Session: 2-3 times per week
7. Spine Twist:
- Sit with your legs extended in front of you and your spine straight.
- Place your hands behind your head, with your elbows pointing out to the sides.
- Inhale and twist your torso to the right, keeping your hips and legs in place.
- Exhale and twist your torso to the left, keeping your hips and legs in place.
- Continue to alternate sides, keeping your spine straight and your neck relaxed throughout the exercise.
Benefit: Strengthens the muscles of the back, glutes and hamstrings. Repetition: 10 times Session: 2-3 times per week
Weekly plan:
- Day 1: Roll-Up, Single Leg Stretch, Side Plank, Spine Twist
- Day 2: Double Leg Stretch, Criss-Cross, Teaser
- Day 3: Rest Repeat the 3-day cycle throughout the week.
It is important to remember that proper technique is essential to get the best results and avoid injury. Therefore, it is advisable to seek the guidance of a certified Pilates instructor if you are new to this type of exercise.
Regarding the number of repetitions and sessions, it will depend on the level of physical condition of each person. However, you can start with 3 sets of 10 repetitions for each exercise, performing the routine 2 to 3 times a week. As you gain more strength and stamina, you can gradually increase the intensity and duration of the routine.
Remember that in addition to exercising, it is also important to have a healthy and balanced diet to achieve a smaller waist.