We wish he was more muscular, less bloated. How to erase the “small belly” with pleasure and without despair. Spotlight on Julie Granger, former classical dancer and fitness instructor.
He is the most sought-after coach in New York, we read in the press release presented to him. Among his loyal students are several celebrities, such as model Karlie Kloss or Barbara Bush, the daughter of the former US president. They all appreciate the dynamic and fun method of Julie Granger, former classical dancer and creator of Brooklyn Barre©, a fitness discipline that blends Pilates and classical dance.Visiting Paris to promote her book Life in motion (1), he reveals some lessons for targeted toning of the abdominal band, the true shield of our postural muscles.
The Dead Bug:
When we think of the abdominals, we often overlook the deep muscle group that is located all around, called the transversus. This starts from the spine to wrap around the lower abdomen. When used properly, it helps to tighten the waist the torso, support the pelvis and prevent the stomach from sagging. To better mobilize it, the exercise “Dead Bug:(dead insect, French) is ideal, emphasizes Julie Granger. To perform it, you lie on the ground on your back with your arms raised to the sky and your legs bent. While inhaling, we extend the right arm back and at the same time extend the opposite leg (therefore the left) above the ground. Then, as you exhale, gently return the leg and arm to the starting position before repeating the movement with the left arm and right leg.
Repeat the effort ten times for three rounds.
Giselle Ballet
Another exercise, this time to work on the flexor muscles that provide stability, is the “Giselle” ballet, as Julie Granger calls it. Still put your hands on your back to form a crown above your head. Legs are still bent, as in the previous movement. Raise your body to your hips, extending your arms in front of you for a count of four. We turn our trunk and our shoulders to the right.Both arms accompany this rotation and should point to the right to form a “v”. Then put yourself facing the hips, and return to the starting position, on the back, with the hands in the crown. Then we change the movement, this time to the left. We repeat the effort ten times for three rounds. “You have to be careful not to get momentum going up, it’s the abdominal strength that needs to work first,” insists Julie Granger.
Crossed flights
We can also use the slopes in a different way, playing prima ballerina again. This is a variation of cross jumps. With your left hand on the bar or against the wall and your right hand on top of your head, you place your left leg slightly out in front of you. Then the right leg is placed far back, but with the pelvis instead of bending in line, as in the classic slope, we put the leg back much further, diagonally to the left. When this is done, bring the bent leg back to the right side, as if we are going to do the yoga pose. Then we bring his right hand to the leg, trying to make his elbow and knee touch. We alternate the movement on the left side and repeat the effort for three rounds.
Dynamic board
Once the abdominal area is well warmed up, it’s time to move on to the abs (the famous chocolate bars). Julie Granger prefers the dynamic plank then raise the right hand at the same time as the left leg, a few centimeters above the ground. “Remember to inhale as you try to bring the connection closer to the spine,” advises Julie Granger.Alternate and repeat the movement ten times in a row for three rounds.
Tighten your abs every day
And what do you do when you don’t have time to wear leggings for exercise? Julie Granger confirms this well-known secret of slim dancers: voluntary abdominal contractions for a few minutes, anywhere, in the store or in the checkout line on public transport. .
Don’t forget to stretch
When the abdominal area is used a lot, you should not hesitate to stretch it. As such, Julie Granger recommends yoga exercises such as the half-bridge pose. and when exhaling, you put everything back in the other direction. Will reproduce 4 to 5 times.
(1) Life in motionBy Julie Granger, Éditions Eyrolles 144 pages, €18.
Source: Le Figaro
