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Essayez ces 10 mouvements à la maison

Workout Details

Pilates is a fantastic way to create strong, tight muscles all around your waist—meaning you’ll look a little taller and feel more confident than ever in your swimsuit this summer. Try these 10 moves at home (or even on the beach if you’re feeling brave). All you need is a towel and mat.

For best results, trainer Jessica Smith, Pilates instructor and creator of Beach Body Pilates suggests doing the workout four days a week, swapping in your favorite cardio activity on off days (and maintaining a healthy diet).

Crossover Roll Up

How to do it: Holding the ends of your towel with both hands, lie faceup with legs extended on the floor slightly wider than hip-width apart, feet flexed. Bring your arms overhead, extending the towel over but not touching the ground.

Take a deep breath in and as you exhale, press your shoulders down towards your hips and begin rolling your head, neck, and shoulders up off the mat, reaching the towel across to the right side of your body. Continue rolling up through your spine until you are seated and then press the towel across your right leg and stretch your body forward.

Slowly reverse your movement, keeping your abs drawn in tight as you roll down to your starting position, articulating through your spine the whole way. That’s one rep. Do 10 reps total, alternating sides each time.

Form tip: Try not to use momentum as you roll up. Focus on bracing your abdominals in tight, and pressing your legs into the ground as you roll up and down. If you aren’t able to make it all the way up to sitting, simply roll up as far as you can until you build enough strength to do the full roll up.

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