#pilates and yoga with katja

[fitnessmantram]

Exercise to Reduce Belly Fat || Yoga Pilates Reduce Belly Fat #weightlos...

Pilates may be a better option for reducing belly fat. Because it targets the deepest layer of the abdominals, Pilates is superior to the gym for losing belly fat.

Pilates is an incredible low effect, simple on-the-knees method for conditioning and shapes the lower body, especially the butt and thighs

Read More:  The Growing Epidemic of Obesity

[fitnessmantram]

Yoga Pilates Morning Routine #newgoals #health #fitness #fit #weightloss...

yoga Pilates morning routine that you can do at home:

Warm-up

Cat-cow pose: This is a great way to wake up your spine and get your blood flowing. Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your head and tailbone. Exhale as you round your back, tucking your chin to your chest. Repeat 5-10 times.

Bird dog pose: This pose helps to strengthen your core and improve your balance. Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping your body in a straight line. Hold for 5 breaths, then repeat on the other side.

Sun salutations: Sun salutations are a great way to get your body moving and your heart rate up. There are many different variations of sun salutations, but here is a basic one:

Start in mountain pose (tadasana).

Inhale as you raise your arms overhead and bend forward from the hips, reaching your fingertips towards your toes.

Exhale as you fold forward and place your hands on the ground next to your feet.

Inhale as you lift your torso back up, keeping your arms straight.

Exhale as you step your right foot back into a lunge, with your right knee bent and your left leg extended behind you.

Inhale as you step your left foot back up to meet your right foot, returning to mountain pose.

Repeat the sequence on the other side.

Core work

Hundred pose (supta padangusthasana): This pose is a great way to strengthen your core and improve your balance. Start lying on your back with your legs extended in the air. Bend your right knee and place your right foot on your left thigh. Reach your arms overhead and clasp your hands together. Inhale as you lift your head, shoulders, and arms off the ground, keeping your legs extended. Exhale as you lower back down to the ground. Repeat 5-10 times on each side.

Roll up: This pose is a great way to strengthen your core and improve your spinal flexibility. Start lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, with your fingers interlaced. Inhale as you lift your head, shoulders, and upper back off the ground. Exhale as you continue to roll up, bringing your torso upright. Inhale as you reach your arms overhead, extending your spine. Exhale as you roll back down to the starting position. Repeat 5-10 times.

Stretches

Child's pose (balasana): This pose is a great way to relax your back and stretch your hamstrings. Start on your hands and knees, then sit back on your heels and bring your torso down to the ground, resting your forehead on the ground. Reach your arms forward, extending your torso. Hold for 5-10 breaths.

Downward facing dog (adho mukha svanasana): This pose is a great way to stretch your hamstrings, calves, and shoulders. Start on your hands and knees, then step your feet back so that your body is in a straight line from your head to your heels. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

Savasana (corpse pose): This pose is a great way to relax your body and mind after your workout. Lie on your back with your legs extended and your arms at your sides. Close your eyes and breathe deeply for 5-10 minutes.

This is just a sample yoga Pilates morning routine. You can adjust the exercises to fit your own fitness level and needs. Be sure to listen to your body and take breaks when needed.

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