How to reduce volumes in a week
Stand straight, arms raised up above your head, legs placed shoulder-width apart. Exhale, tilt the body forward, placing it parallel to the floor. Hold the pose for 10 seconds, breathe evenly. Straighten with inhalation, lower your arms along your body and rest for a while. Repeat the exercise 2 more times.
Do not change the position, put your palms on the waist. With an exhalation, turn the body to the right, and try to hold the hips in place. On the inhale, return to the starting position. On the next exhale, turn left. Perform the exercise 15 times in each direction.
Sit on the floor, place your palms behind your back, stretch your legs. When inhaling, tilt the body back, bend your legs at the knees and pull the hips to the stomach. With the exhale, stretch your legs above the floor, with your body leaning back even more. Perform the exercise 20 times.
Lie on your back, place your hands behind your head, bend your legs at the knees and lift your feet above the floor. With the expiration of the thigh, pull to the stomach and the chin to the base of the neck.While inhaling, lower your head to the floor and extend your legs above the floor at an angle of 60 degrees. Perform the exercise 30 times.
Lie on your stomach, place your palms under your chin. When exhaling, raise your right leg above the floor and point the toe toward you. While inhaling, lower your leg to the floor. Do 30 repetitions. Perform the exercise with your left foot. Rest for a minute and complicate a little: bend your knees and with an exhalation raise both hips above the floor at the same time as you inhale. Exercise repeat 15 times.
Roll onto your back, arms behind your head, legs raised up. While inhaling, spread the hips as far as possible to the sides, with an exhalation slowly connect them. Perform the exercise 30-40 times.
Lying on your back, hold your hands behind your head, bend your left leg in the knee, straighten your right leg, pull the sock towards you. With the exhale, do your right foot swing up, with the knee should be as straight as possible. While inhaling, lower your leg to the floor. Exercise repeat 40 times each leg.
Lie on your right side, place your arms at your convenience, and point your left foot to yourself. With the exhale, lift the left leg up, on the inhale, lower it to its original position. Perform 40 repetitions.Then roll onto your left side and do the exercise with your right foot.
Lie on your stomach, stretch your arms along the body. While inhaling, raise the body and arms above the floor, with an exhalation, lower to the starting position. When lifting, try to guide the shoulders back and minimize the shoulder blades. Perform the exercise 20 times.
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