Dopo aver rafforzato le gambe, è tempo di pensare agli addominali. Il pilates, grazie anche all’utilizzo sistematico della respirazione diaframmatica, è estremamente concentrato sulla zona addominale. Alla base di questa disciplina c’è la convinzione che utilizzando correttamente queste fasce muscolari si ottenga un miglioramento complessivo della postura e dell’equilibrio.
Esercizio 1. Sdraiate a terra, posizionate le mani dietro la testa, piegate le gambe (divaricate alla stessa larghezza delle spalle). Ora sollevate la nuca e un pochino le spalle (dovete toccare terra con il gancino del reggiseno): facendo questo movimento buttate fuori l’aria contraendo i muscoli addominali. Ripetere 20 volte.
Esercizio 2. Stessa posizione, ma solo una mano dietro la nuca. Mentre vi sollevate, fate scivolare il braccio libero verso la gamba opposta. Per capirci: il mignolo della mano sinistra, deve toccare l’esterno coscia della gamba destra e viceversa. Ripetere 10 volte.
Esercizio 3. Entrambe le mani, di nuovo, dietro la testa. Sollevate le gambe ad angolo retto e toccate in modo alternato con le punte dei piedi il pavimento. L’addome deve essere contratto e spalle e testa sollevate da terra. Ripetere 20 volte.
Esercizio 4. Il movimento ora è un po’ più complesso. La posizione di partenza è la solita, sollevate le gambe ad angolo retto. Ora le dovete stendere verso l’esterno, ovviamente in modo alternato. La gamba che resta tirata al petto deve avere la mano, corrispondente al gluteo tirato, sul ginocchio, l’altra sulla caviglia. Alternando le gambe, alternate le posizioni delle mani. L’addome deve essere contratto e spalle e testa sollevate da terra. Ripetere 10 volte.
Esercizio 5. Ora una variante dell’esercizio quattro. Il movimento è lo stesso, ma le mani devono essere dietro la nuca e bisogna ruotare il busto, verso la gamba piegata.
Esercizio 6. Solleviamo le gambe dal pavimento. Devono essere drittissime. L’addome deve essere contratto e spalle e testa sollevate da terra. Le braccia stese lungo i fianchi sono le uniche che si muovono andando velocemente su e giù. Inspirate battendo cinque tempi e poi espirate con altre cinque tempi. Ripetere 10 volte, senza mai fermarsi. Serve a tonificare glutei e pancia.
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