If you keep a diet but it seems like that extra weight around your waist is in no hurry to leave or your abs aren’t as defined as you’d like them to be, it’s time to incorporate some simple but effective exercises into your workout. The pilates training system was created for spine rehabilitation but it also helps perfectly tone deep core muscles and boost metabolism.

We at Bright Side prepared a short set of exercises that you can perform on any relatively hard surface, even on your bed or sofa.

1. Plié

Starting position: Lie on your side. Bend one arm and put it under your head. Place the other arm in front of you. Slightly bend your knees, keep your feet together, and squeeze the glutes.

Keeping your feet together, raise the knee up and then return it to the starting position. To target the right muscles, don’t move your pelvis and don’t let your neck bend down.

Repetitions: 15-20 reps for each side

Effect: You’ll work your oblique abdominal muscles.

2. Side stretch

Starting position: Bend one arm and use it for support. Stretch out your legs, lift your pelvis up, and place your other arm on your hips.

Bring your pelvis down and then return to the starting position. Try to keep your back straight and don’t swing your body to the front or the back.

Repetitions: 12-15 reps for each side

Effect: You’ll engage your abs and obliques.

3. “Ballerina”

Starting position: Bend one arm and use it for support. Stretch out your legs. Lift your other arm and the pelvis up.

Slowly bring your upper arm down and under your body. Return to the starting position.

Repetitions: 12 reps for each side.

Effect: You engage your abs and obliques.

4. “String”

Starting position: Get on all fours. Keep your palms and knees on the floor.

Rise on your toes and get into the plank position, trying not to bend your back while engaging your abs. Stay in this position for 2-3 seconds activating your muscles.

Repetitions: 15-20 reps

Effect: You’ll work your abs and glutes.

5. Rolls

Starting position: Sit on the floor with your knees bent and hands placed under the knees. The spine should be slightly bent.

Lean back and roll on your spine up to your shoulder blades. Return to the starting position.

Repetitions: 10-15 reps

Effect: You’ll work your back and ab muscles and stretch your spine.

If you perform these exercises every day, you’ll start seeing results in a month. What type of exercise do you prefer?

Preview photo credit Depositphotos