5 sheathing exercises to refine everywhere (without forcing too much)

5 sheathing exercises to refine everywhere (without forcing too much)

To carve a pretty figure before the holidays, it's not rocket science. Thanks to these 5 exercises of cladding (to be repeated without moderation) one gains a thin waist, a flat stomach, muscular buttocks and starlet legs. Follow the guide !

Sheathing is a muscle building technique that includes working the abdominal belt (it's perfect to have a flat stomach), the muscles of the thighs (our legs tapered) and the back muscles (goodbye, my old low back pain).

Specifically, it is to contract the muscle fiber for as long as possible to strengthen it: it is a bodybuilding exercise accessible even to beginners, which allows to refine without "inflating effect". A little static routine, nice to do in front of the TV!

The board is the basic exercise of cladding: lie on your stomach (on a gym mat) and rest on the elbows and toes of the feet. The elbows should be placed on the ground and at a right angle, the head should be in the natural extension of the column - you must look ahead, neither up nor down. The buttocks should stay low, the back should not be arched or rounded. The shoulders, pelvis and ankles are aligned.

Sheathing: I want concrete butt + a wasp waist

The position: lying on the side, we will be supported on a forearm and on the edge of the foot. The two feet are placed one on the other, the legs are well tensioned, the buttocks are contracted and returned (one says that the basin is in "retroversion"). We look straight ahead, we put the arm that does not serve along the body (the most sporty can even lift it vertically), we pay attention not to lean forward. The abs are contracted, both shoulders are on the same vertical line. We take care to breathe well - no apnea. Hold for 10 seconds, repeat 4 times with 5 seconds between each. To do (on a gym mat) once a day, gradually increasing the time!

Sheathing: I want all thighs + buttocks hardened steel

Position: place your back against a wall and let yourself slide to a perfect right angle: the back is at right angles to the thighs, themselves at right angles to the calves. The feet are spread out from the width of the pool and parallel. The hands are placed on the knees. We look far ahead and we think to breathe through the mouth - especially no apnea. The abs are contracted, it "heats" behind the thighs. The back is straight: we do not lean left or right! Hold the position for 30 seconds, once a day. Every day, we try to increase the time by a few seconds!

Gainage: I want a super-flat belly + I'm tired of having back pain

Position: Lie on your stomach with your legs slightly apart and your arms extended over your head. On the exhale, take off the feet, knees, shoulders and arms simultaneously: only the pelvis and stomach remain in contact with the ground. The posture is reminiscent of Superman! Warning: continue to look down, to avoid pain in the neck. Tighten the abdominal belt and the gluteal muscles. No need to fold in two: just lift the top and bottom of the body slightly (a few centimeters) for the sheathing to be effective. Hold for 10 seconds, repeat 4 times with 5 seconds between each. To do (on a gym mat) once a day, gradually increasing the time!

Sheathing: I want a mannequin's belly + tapered thighs + brazilian's buttocks

The position: get on all fours, elbows at the shoulders, hands laid flat and parallel on the ground, knees in the pelvis axis. The back is flat, we look at the ground. Simultaneously, we will come up right foot over the buttocks (the leg is well tensioned) and the left arm, stretched horizontally in front of us. The back remains flat, the abs and buttocks are contracted. You breathe deeply through your mouth - still no apnea. The more athletic can try this position in support on the hands rather than on the elbows! Hold for 15 seconds, then reverse without pausing time (or up to 5 seconds). To do (on a gym mat) once a day, gradually increasing the time! Poll "Sports side, you are rather ..." A cladding session for a harmonious silhouette

Sheathing in the pumps position

Sheathing is primarily intended to strengthen the muscles of the back and abs. To shrink these two parts simultaneously, lie on your stomach and lift yourself up on your forearms on the floor, as if you were preparing to make pumps. Make sure your back and legs are straight, in the same alignment. Make a series of 10, to start, maintaining the position about thirty seconds. To diversify this version of the exercise, follow the advice of coach Julie Ferrez. She gives us 4 versions of the exercise of the cladding, for beginners and confirmed.