"Buddha"
IP - stand upright, feet at the width of the foot, hands along the trunk. Hold your breath. Set your legs apart shoulder width apart. Pelvis a little forward, strain the buttocks and muscles of the legs. Raise your hands and join the palms, the tips of your fingers pointing up, the shoulders and forearms are parallel to the floor. Tighten the muscles of the chest, hands, squeeze the palms as hard as possible. On inspiration, return to I.P.
Pulling the leg backwards
In time before exhalation, stand on all fours, lower your forearms to the floor so that your elbows are under your shoulders. The right leg is pulled back and put on the toe. If you delay breathing, strain your buttocks as much as possible and tear your right foot off the floor. The look is directed to the floor. After inhaling, relax the buttocks, touch the floor with your right foot. Repeat the exercise for the right foot two more times, then change the leg. To avoid injury to the back, make sure that the muscles of the press are tense all the time: there should be a feeling that stretched ropes pass through the stomach.
"Boat"
IP - sitting. Legs spread apart as wide as possible, palm resting on the floor behind. Hold your breath, bend slightly at the waist and put your hand in front of you. Smoothly carrying the weight of the body forward, fingering, puffing clinging to the rug, lean towards the floor. Do not rush: there is a chance to pinch the peritoneum. Hold your breath for 8 seconds. On the inspiration, relax and return to IP, again putting your palms on the floor behind your back. Repeat the exercise three more times. For beginners to perform it will be easier if you take hands on the legs of the chair. While holding your breath, try to pull your chest to the legs. Stretches the muscles of the inner surface of the thigh.
Stretching of popliteal tendons
IP - sitting, legs together, back straight, arms backward. Perform three stages of breathing, and on the fourth, grasp the legs or feet with your hands and slowly, helping hands, pull the body to your knees. Keep your feet straight. During the exercise, look in front of you. On inspiration, return to I. Perform the three approaches. This is the only exercise that allows you to get rid of fat deposits and remove flabbiness under the knee cap. Muscles of the back, hamstrings, calves, hamstrings work.
"Sedko"
After inhaling, change the pose. Stand on all fours, put your knees and hands on the width of your shoulders. Lower your head, your eyes are looking at the floor. Remove the straight right leg and touch the side of the foot of the edge of the chair. The leg is parallel to the floor, the body should not fall to the left. Pull the sock toward you, feel the muscles of the inner surface of the thigh stretch. If breathing is delayed, try to pull the sock to the head. The back remains fixed. About yourself, count to eight and, on inhaling, lower your foot to the floor. Beginners are advised to first lift the leg 15-20 cm. Perform three approaches on each leg. The muscles of the inner surface of the thigh are working.
On the rise
IP - lying on the left side, the body forms one line. With your left arm bent at the elbow, support the head, put the right in front of you, bend at the elbow and transfer the weight of the body to it. Hold your breath, raise your right leg up and slightly pull back. Then lower it slightly and try again to lift it - higher than the first time. During the exercise, the cervical section is not strained, the head rests calmly on the arm. How correctly you do, muscles will prompt: the tension in the riding breeches should appear. When you want to inhale, put your foot down. Repeat the lifting of the foot two more times and turn over to the other side. This exercise will help you get rid of fat on the hips. The muscles of the external surface of the thigh are working.
Twisting
IP - lie on your back, legs bend at the knees, feet completely stand on the floor, hands under the head, elbows pointing to the sides. Under the head, you can put a small pillow. After exhalation, hold your breath for 8 seconds and, straining the muscles of the press, tear off the scapula from the floor. The upper part of the body rises only by contracting the straight muscle - do not help with your hands, do not press on the neck. On inhalation slowly sink to the floor: first press the lower back, then the shoulders, then the scapula. Twisting, performed with a delay in breathing, helps not only pump up the muscles of the press, but also say goodbye to the fat fold on the abdomen. Straight abdominal muscle works.
"Pretzel"
IP - sitting. The legs are extended forward, the support on the hands, set back, the tips of the fingers are directed away from themselves. On exhalation, the left leg, bent at the knee, put on the right leg. With your right hand, grab the knee of your left leg and, if you hold your breath, try to pull it to the right shoulder. At the same time, turn the body to the left, as if trying to see something behind your back. Take this position for 8 seconds, then relax and then return to IP. Do two more approaches, then change your leg. When doing the "Pretender" exercise, you should feel a stretch in the gluteus and oblique muscles of the abdomen. Working gluteal muscles, straight and oblique abdominal muscles.
"Bridge"
IP - lying on his back, legs bent at the knees, hands lie along the trunk, palms pressed to the floor. Hold your breath, strain the muscles of the buttocks and slowly tear the pelvis off the floor. Raise it to 20-25 cm so that the body from the knees to the chest formed a straight line. Without relaxing the gluteal muscles, and without lifting your feet off the floor, begin to reduce and dilute the hips. On inhalation, return to IP. Do not lift the pelvis with a jerk; 8 in this case, not gluteal muscles but the straight muscle of the press will work. Repeat the exercise three times. The muscles of the back, the press, the buttocks and the front surface of the thigh are working. We hope that the complex of exercises for flexibility and weight loss will help you in the struggle for beauty.