LovesTheTeam.com

Instructions

1

Stand up straight, legs spread apart shoulder width,place the palms on the waist. With an exhalation, sit down, placing your hips parallel to the floor. Straighten up in inspiration. When doing the exercise, try not to make sharp angles in your lap. To do this, tilt the body slightly forward, and point the coccyx back as far as possible. Do the exercise 20 times.

2

Stand up by placing your feet together, holding your handsat the waist. With an exhalation, take a step with your right foot forward, bend your knee. Perform 20 springing movements up and down, breathing evenly. With inhalation, take the original position. Repeat the exercise by placing the left foot in front.

3

Lie on your back, put your hands behind your head, legslift up. Carry out the "bike" movement for 2 minutes. Then rest a little. Repeat the exercise again, but do so very slowly.

4

Lying on your back, place your hands under the basin, legslift up. With an exhalation, take the right leg exactly to the side. On inhalation, return it to its original position. Perform on the exhalation of the left foot. Exercise repeat for 20 times in both variants.

5

Turn over on the stomach, place the palms underchin. With an exhalation, lift the right leg over the floor, lower it with inhalation. Do the exercise 20 times. Repeat the climb with your left foot. If, during the exercise, your lower back begins to ache, do not raise your legs high: 5-7 centimeters is enough to get your muscles stressed.

6

Lay down on the right side, relying on the eponymousforearm, pelvis forward. Pull the toe of your left foot towards you, with an exhalation, lift your leg up. Hold the position for 5 seconds, breathe calmly. Then, when you inhale your leg, lower it, let the muscles rest a little. Perform another 7 such lifts. Then turn over to the left side and repeat the exercise with your right foot.

7

Lie on your back, place your hands behind your head, legsbend at the knees, and place the feet on the floor. With an exhalation, raise the pelvis above the floor, lower it with inhalation. Perform 20 lifts, then rest a little. Complicate the exercise: direct the pelvis up, then raise the right leg, keeping all the weight on the left, breathing evenly. Do this exercise for 20 seconds, then repeat it with the other foot. If weight is difficult to hold, shorten the time of the exercise, but over and over again, try to increase it a little.