Simple Pilates exercises on the mat

For triceps, shoulders lower lying down, abs and chest. Lie on your stomach, put your entire body - from your toes to the fingers and lift your arms and legs 15 inches off the floor. Stay there for a few seconds, imagining that someone drags his feet even more backward. Then, with his hands extended, circular motion (like swimming) gently swings back. As long as your hands are again parallel to the body (as shown). Hold for a few seconds, return the arms to the starting position and then relax the whole body to the ground. Repeat 6-8 times. Side plank with tilt and rotation
For triceps, biceps, abdominal and back muscles, waist Lie on your right side, leaning on his right arm, the arm at a right angle to the rest of the body, legs apart. Tighten your abdominal muscles and lift your hips so that your body is stretched and tight from head to heel. Extend your left arm toward the ceiling (the abdominal muscles are tightened) as shown. Now swing (scoop) with his left hand over his chest, and comes to the space between your torso and the ground as far as you can, rotating only from the waist. Then again extend to the ceiling. Repeat this four times, and then lower the body to the ground, replace the side and repeat. Crunches Charlie's Angels
For triceps, lower abs, inner thighs and hips. Sit on the ground with your legs straight, upper body slightly tilted back and tighten abdominal muscles. Extend your arms and cross your fingers (all except the index finger). Lift your knees; shins are parallel to the ground. With his hands stretched torso slightly tilted back, rotate your knees to the right and down and then left and up (as shown). Then switch the direction of rotation. If this is too difficult, then hands rely on the ground behind him for support. Make 4 circles in each direction. Keep your knees at 120 degrees, a little leveling legs only when circulating. Constantly keep your abdominals tight to protect your lower back. Repeat 2-4 times.
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