Instruction
1
Get on your knees, palms put on the floor just below the shoulders. On the inhale lift bent right leg off the floor and do the Mahi to the side. Do 20-30 repetitions and change the leg.
2
Get on your knees, arms bend at the elbows and lower the forearms to the floor. Take a straightened right leg back and inhale her do Mahi up. Repeat the exercise 20 times. Switch legs.
3
Stand up straight, hands pull in front at chest level. Exhaling, bend your knees and squat down until thighs are parallel to the floor. Hold this position for 3-5 seconds. With an inhalation, take your original position. Do 10-15 squats.
4
Lie on your stomach, hands along the body. With exhalation, lift the straight leg off the floor as high as possible and secure the position for 15-20 seconds. On the inhale, lower your legs and relax. Repeat the exercise 2 more times.
5
Lie on your right side, the same hand put under head, left hand on floor in front of him. Pull the toes of the left foot, maintain it in tension during the exercise. On the inhale lift the left leg up, exhale, then lower it without touching the surface. Do the exercise 30 times and change the leg.
6
Lie on your back, hands behind your head, lift straight legs at an angle of 90 degrees. Do the exercise "scissors" at a slow pace for 5 minutes. Maximum plant legs in the parties, then perekrashivat hips. The next 5 minutes, do the exercise "Bicycle". The pace gradually accelerate, do not forget to fully straighten the legs. After the desired time, lie down and fully relax.
