Guide
1
Sit on the floor, put his hands around her hips.With exhale lean back, raise your legs off the floor at an angle of 45 degrees, hands pull ahead.Keep your back straight, chest forward overreach.Hold the position for 1-2 minutes, then lay down on the floor and relax.Make another 2 approach.
2
Lean back, resting his elbows on the floor, bend your legs at the knees and lift them.With an exhalation stretch your legs and lower them to the floor, to breathe again, bend your knees.Repeat the exercise 15-25 times.
3
From the previous position perform the following exercises.Stretch your legs off the floor and do the movement "scissors" for 1-3 minutes.Then lift you
r legs 60 degrees and do the exercise "bike" for 1-3 minutes.Lie on the floor, pull up to his knees and completely relax the press.
4
Lie on your back, put his hands along the body, lift the legs at right angles.On the exhale, lift the body up, stretch your arms at chest level and secure the position for 1 minute.On the inhale lie down on the floor and relax.
5
Bend your knees, hands crossed over his chest.Exhale a little climb on the floor and fix the position for 5 seconds.On the inhale lie down on the floor.Repeat at least 10 times.
6
Get Hands behind your head.Lift the body up to 3 intermittent exhalation.That is slightly lifted - Breathe out, even slightly lifted body - breath and exhale as much as possible on the third up from the floor.On the inhale lie down on the floor.Repeat the exercise 10-15 times.
7
Put your hands along the body, the legs lift up.On the inhale lower leg to his right, with an exhalation lift them.With the next breath, lower them to the left side.Repeat 10 times on each side.
8
palms put on his head, bend your legs.Exhale climb off the floor, twist your upper body to the right, then to the left.On the inhale lie down on the floor.Make 10-15 approaches, then completely relax.