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Black tuxedo training for your big night

OK, it's time to brush off that short cocktail skirt. When you enjoy delicious food and drinks with your friends, you will feel like a million dollars. In order to feel sexy and slim at the coming party, you can do some sports in the comfortable environment of your home. These eight exercises will shape your legs and booty for a short dress, adjust your arms to a sleeveless dress, flat and make sure your abs are tight. Follow spearplaty coach Alisa mandelsparks. You only need a mat or a soft carpet area and pay attention to the prize.

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1. Single leg plie pulse

this seemingly simple sport will strengthen and adjust every part of your leg while sculpting and lifting the trophy. Additional benefits: exercising these larger muscles helps improve metabolism (which you need to do when you see the festival cheese plate) and improves circulation and sleep. How to do it: step your feet outward, wider than your hips, and your toes up. Open your arms to one side and squat down. Jump up and down a few inches. Make sure your knees are open and that your glutes are in line with your feet. Do 20 pulses on each leg.

correlation: Pilates coach's secret to thin long legs

Credit: Travis McCoy / Livestrong. Com

2. It's a good (and fun) way to get long, slim, and toned legs, as well as to do cardio effectively. What to do: keep in that wide, twisting position from PLI é pulses, but put your hand to your hips. Kneel down. Jump as high as you can and focus on your core strengths. When you jump, point your toes to the ground and land by rolling (from toes to balls to heels). You never want to be on a par. Squat. Jump for 20 seconds, then rest for 10 seconds. Perform three rounds. Credit: Travis McCoy / livestrong.com

3. Single leg bridge

the goal of this exercise is your back muscles, which will give you an instant hip lift (suitable for those tight skirts). Methods: lie on your back, bend your knees, put your feet flat, separate your hips, and put your arms on both sides of your body. One leg goes up to the ceiling. Keep your hips up and level. Lift your hips 10 times. Then change sides and lift the other leg. Focus on actively exercising (or tightening) your hips. You want your muscles to stay tight and not relax when your pulse is down. The credit:

4. Swan diving

this action can safely strengthen and lengthen all muscles in the back. It will give you a great, sexy, clear look in a low back dress. It's also one of the most fun ways to exercise your back muscles. Be sure to complete the exercise in a child's position. This is a great back and core strength, after any spine stretch, give your body a little time to recover in a counterpulsation. Methods: lie on your back with your legs together and palms under your arms. Straighten your arms and lift your torso off the floor; keep your hips on the floor. Let go of your hands and shoot forward. As you lift your legs behind you, dive your chest down. Push back with legs down. Keep your back arched and roll your belly back and forth for 10 seconds.

correlation: a 20 minute decompression Pilates exercise

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5. The push up side panel is one of the best full body exercises - defining and shaping your arms, shoulders and back, aiming at the fat bulge of your bra, tightening your core, tightening your waist, and even exercising your legs and booty. How to do it: start with the push up position. Do a push up. When you get back to the top, turn your body to the right with the side panel and extend your right arm up to the ceiling. Hold for 5 seconds. Go back to the bracket. Do a push up. Then turn left for five seconds. Increase your focus on core muscles throughout the process: your body is controlled by your abdomen, so don't stoop! Repeat 10 times.

Credit: Travis McCoy / Livestrong. Com

6. Dance triceps

to strengthen and adjust triceps, so you can show them in a beautiful sleeveless dress. It can also exercise muscles deep in your core, improve blood circulation, and define your back and shoulders. Method: sit with knees bent and feet separated from hips. Your hands are behind you and your fingertips are pointing at you. Lift your hips up to the ceiling and move your weight back to your hands. Raise one leg and lower one. When you lift that leg, bend your elbows and lower body. Lower your legs and straighten your arms. Repeat 10 times for each leg. Stay fluid on this issue: a quick pace will help you get the best out of it. Focus on embracing each other's elbows.

Credit: Travis McCoy / livestrong.com

7. Lift down

this is the "muffin top melter" because it directly targets the tricky lower abdomen area by tightening and toning. Methods: lie on your back, stretch your legs straight and toward the ceiling. Roll up your head and chest and place your hands on the back of your head. Lower your legs toward the floor and lift them up. Repeat 15 times. Only lower your legs as much as possible without your back arching or belly popping. Focus on your lower abdominal muscles - right under your navel.

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8. Teaser

this classic Pilates action is famous for its abdominal shaping ability. It flattens, chisels, and sculpts every part of your middle body. Methods: lie on your back and bend your knees to your chest. Roll up your head and chest. When you curl up and reach for your toes, extend your legs at a 45 degree angle. Upper body down. Curl up in a sitting position. Repeat lowering and lifting the upper body 10 times. Keep a circle in your core muscles, like a bowling ball in your stomach. If your back becomes flat or arched, and your core doesn't work, you lose balance. It's about focus!

correlation: 19 AB sculpture Pilates you can do at home

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What do you think? Is there a party coming? Or other events where you wear cocktail dresses? What is your pre training plan like? Take theseAdd action to your daily life and you'll soon be ready for that grand entrance. Remember: consistency is the key! Be sure to include a conversation in the comments below.

Credit: Travis McCoy / livestrong.com