3 pilates movements to gain mass –

A big advantage of pilates is that it helps to define (in addition to relaxing) the musculature, as shown by a survey carried out by the Federal University of São Carlos (UFSCar). According to the study, the specific stretching of pilates is capable of increasing the volume of muscle mass in the worked area when sustained for 60 seconds, repeated at short intervals and, preferably, done every day. Professor Audrea Ferro, from São Paulo, who is trained in pilates, put together a simple sequence for you to stretch.

1. Lateral leg curl

Stretches glutes, outer thighs and back

The. Standing, right ankle resting on top of a bench (chair, sofa arm or bathroom sink), arms beside the body with hands on the support and back aligned.

B. Lean your torso forward as far as you can, trying to touch your forehead to your right foot. Hold the position for 30 seconds and come back. Repeat two more times and switch legs.

2. neck roll

Stretches chest, neck, lumbar and cervical spine

The. Lying on your stomach, support your hands on the floor and climb your torso, extending your arms, opening your chest and stretching your back.

B. Rotate your head down and sideways and come back. Repeat two more times.

3. Open leg rocker

Stretches legs and back

The. Sitting down, bend your knees and hold your ankles. Then she extends and spreads her legs in a V shape.

B. Push your body back, “stamping” the ground with your back rounded, until your legs are parallel to the ground, and come back, balancing yourself in the starting position. Repeat two more times.