Complex exercises for weight loss

Complex exercises for weight loss will help you get the coveted form of the body and help you feel self-confidence. What could be better than a beautiful, healthy body and a strong spirit? Then get to work!

1. Each program lasts 25 - 30 minutes.
2. Clothing for training suits any, most importantly, that it was comfortable. Take into account that during the training you will sweat. It should pay special attention to a comfortable sports top - it should support the breast well.
3. A thorough warm-up is required before each training. To warm up, you can march for several minutes on the spot, jogging or doing light exercises of aerobics. If you start to sweat, it means that you have already warmed up well.
4. Before doing the exercise, carefully read its description and try to make it in your mind.
5. The mat for gymnastics, a towel and a bottle of water should be with you: for 30 minutes of training you should drink at least half a liter of water!
6. The ideal amount of training - 3 - 4 per week. If you want to practice more often, do not repeat the same program for two consecutive days, alternate them one with another or with endurance training.

7. At least one day a week you must free from training and take a hot bath, visit the sauna or massage room.
8. You can combine two exercise programs, but only consider that each block represents a single whole. That is, you can not mix exercises for the pelvic floor muscles with tai chi. Run each program from start to finish.
9. Do not leave the race. Exercises will bring visible results in the event that you will perform them for at least two to three months without interruption.

1. Treat training as a work activity. Plan them and enter them into the calendar.
2. It's good to conduct classes on fixed days. If you know that you are working on certain days at a particular time, training will quickly become a habit.
3. If you have a very tight schedule, you can split the workouts. Do two or three mini-programs during the week, and leave more complete for weekends or days off.

Achieve more freedom, take up as much space as you need! With the help of stretching exercises, you better know your own body, learn how to feel. Know the limits of your abilities and watch them move further and further.
This program begins with stretching exercises. Thus, you gain additional space, in which you have freedom of movement. Expansion of space will not only affect your body, but over time and your emotionality. More
freedom for yourself, your desires and needs!

Instructions for exercises

1. Let's take a rest during the workout. If you can not do all the exercises - do some of them, but calmly and without tension.
2. While performing the exercise, watch for intense, deep breathing.
3. With dynamic exercises: straining muscles - exhale, returning to the starting position - inhale.
4. While working on the pelvic floor muscles, make sure that the buttocks and abdomen are relaxed.
5. Stretching, move as slowly as possible, controlling yourself. Take the pose for stretching carefully, checking on the description, whether everything is doing right. If you feel a pleasant sipping in the appropriate muscle - all is well. If the pain - then you overdid it.
6. If you can not repeat the exercises for the abdominal muscles and pelvic floor the right number of times - it's ok. Do the exercise until you feel that the muscles are tense and tired.

Do the training program slowly. While training in a hurry, you are likely to exercise carelessly, and therefore do not get results. If you train regularly and with full concentration, changes will quickly become noticeable: the abdomen will become more flat, breathing deeper and freer, the posture when walking is straight. You will feel harmony with the world around you.

1. Stand upright, legs apart at maximum width. Bend your knees, keeping your back straight. Now bend the left knee, while slowly righting the right leg.
2. Move the body weight to the left. The angle between the thigh and the shin should be at least 90 degrees.
3. Lean with your left hand about the bent knee, with your right hand, if possible, rest on the floor. Keep your back straight, buttocks lower as low as possible. Hold this posture for about 30 seconds, then slowly change the posture and follow the exercise the other way.
Repeat: 1 time in each direction, holding about 30 seconds.

1. Sit on the floor, legs bent at the knees. Be sure to sit on both of the ischium bones, the back is straightened. You must sit perfectly straight. The bottom of the pelvis, stomach and back are slightly tense. The arms are freely lowered along the body, the shoulders are completely relaxed.
2. Slowly pull out your left leg, straightening it to the side. Pull the right leg and rest the sole in the inner part of the left hip, the knee should fall to the floor away from the left leg.
3. Holding the upper part of the body flat, lean as much as possible forward and grasp both hands for caviar, ankle or foot - depending on how far you can reach. Then gently drop the upper body forward and down and stay in this position for about 30 seconds.
4. Now release the right hand, the left hand remains in place. Moving the right hand along the large circle to the right above the head, turn behind it the upper part of the body. Then pull the right hand over your head towards the left foot, look to the right and hold that position.
5. After three to four intense breaths - exhale slowly return to the starting position and take a short break. Then
repeat the exercise in the opposite direction.
Repeat: 1 time in each direction.
Important: take the pose you need slowly and smoothly, not a spring.

1. Stand upright, feet shoulder width apart. The belly is drawn in, keep your head straight. The back is straightened, the shoulders are slightly retracted and lowered.
2. The body weight should be evenly distributed on both legs. Make sure that the heels and socks have the same load. Now move the weight to the left foot, and start the right foot slowly from the floor. Place the joint of the right foot just above the left knee and fasten this post. Hips should be at the same height, the right knee is directed outwards. Relaxed hands put on your hips.
3. Then noticeably bend the left knee, buttocks back. Keep the back straight, the neck and head should be on the same line with the back. Sit down, bending the left knee, as low as possible, ideally the left thigh should be almost parallel to the floor.
4. Hold this post for about 30 seconds, then straighten up and lower your right foot to the floor next to the left.
5. After a short rest, repeat the exercise on the other leg.
Repeat: 1 time for each leg, holding about 30 seconds.
Important: during the exercise the stomach should be slightly tense. Be sure to make sure that the back is straight. Shoulders and neck should be relaxed.

1. Stand upright, legs together. The shoulders are slightly retracted and lowered. Weight is evenly distributed on both legs.
2. Slowly tilt the trunk from the hips down and forward, keeping the back as even as possible. Lean as low as possible( if possible, reach out to the floor, if not - just lower your hands as low as possible).The head is down, the neck is not tense.
3. Hold the hips in the same position, slightly bend the left leg in the knee, with the left foot completely on the floor. Hold this pose three to four breaths - exhale, then slowly return to the starting position.
4. After a brief breather, repeat the exercise for the other leg.
Repeat: 1 time for each leg.

1. Stand upright, legs together, keep your head straight. The bottom of the pelvis, stomach and back are slightly tense. The dropped shoulders are laid back. Weight is evenly distributed on both legs.
2. Raise the right foot to the buttocks and hold a hand on the joint or lift. The trunk is as direct as possible, the hips are immovable, the knees are pressed together.
3. Stay in this position for two to three breaths, then slowly tilt the body forward. In this case, pressing the right foot on the hand, very gently pull the bent right leg as far back and up.
4. Hold this posture from three to four breaths-exhalations. Slowly return to position A and straighten up. Again, stand in the starting position and after a short break, repeat the exercise for the other leg.
Repeat: 1 time for each leg.
After stretching exercises, you need to develop the muscles of the pelvic floor and abdomen.

The following exercises will help you to learn how to feel the pelvic floor. Each time, hold the voltage for a total time of three to five breaths and exhalations.

1. Sit on the floor. Bend the legs at an angle, press the soles to the floor. With both hands, grasp the popliteal fossa, lower the chin on the chest, bend the back and completely relax the abdomen. Take three deep breaths and exhale.
2. On the next inspiration, start to straighten slowly: first sit on the ischium, then slowly, the vertebra behind the vertebra, straighten the spine. The hands remain on the popliteal fossa. At the very end of the movement, raise your head, as if crowning it with cervical vertebrae.
3. Then slightly strain the pelvic floor, shifting the sciatic bones to each other. Relax after a few quiet breaths.

1. Stand upright, legs slightly apart, knees free.
2. Slightly bend over, not straining the bottom of the pelvis. Then tighten it, pushing the coccygeal bone in the direction of the floor. Imagine that you are pulling the pubic bone in the direction of the navel, while the pubic bone and thighs must remain immobile. Pull the ischium bones to each other.
3. After a few quiet breaths-exhalations, relax.

The following exercises are aimed at the development of the pelvic floor. A strong bottom of the pelvis promotes good health, even posture and femininity.

For this exercise, as for all exercises that are performed in the "sitting" or "lying" position, you will need a gym mattress or a mat. It should not be too soft or too hard and, above all, by no means cold. You must lie on it absolutely relaxed.

1. Lie on your back, legs bent at the knees, feet on the floor. Remember that the back should lie on the floor, only its lower part slightly bends upwards. Relax your shoulders and neck completely. Hands on the floor along the trunk, palms Turned to the floor.
2. Raise your legs, bending them in your lap - while you use the bottom of the pelvis. Try to tighten it strongly together with the lateral muscles of the abdomen, making the hips move backwards.
3. To do this, first lift the left thigh and "roll it" back. When the femur is at its highest point, lift the right hip. Leave the left hip on the mattress, then pull back the right hip. Changing the foot, make 20 to 30 movements, then lower your feet to the floor, put your hands on your stomach.
4. Stay in this position for a few breaths - exhalations, to feel the difference between the tight and relaxed bottom of the pelvis.
Repeat: 20 - 30 movements for each thigh.
Important: do not strain your legs during the exercise. The head and neck should be free to lie on the mattress. The shoulders should be completely relaxed and must lie on the rug.

To make exercises for the pelvic floor give an effect, only slow, short movements are needed. The main thing is that the muscles of the pelvic floor and abdomen are constantly involved.

1. Stay in the supine position, the back is straight, the neck is relaxed. Pull your knees to your chest, then slowly, one after another, straighten your legs up. Do not strain your feet, but bend your legs in the knees, the load falls on your hips. Gently pull the navel, the bottom of the pelvis and tauten the stomach slightly. Legs and trunk should form an angle of approximately 90 degrees.
2. Slowly spread your legs as far apart as possible. Keep tension in the thighs, abdominal muscles and the bottom of the pelvis. Put the brushes on top of each other and pull your hands forward.
3. Strain the bottom of the pelvis and stomach until the head and shoulders slightly rise above the floor. Strain even harder by making the minimum
move forward, and relax again.
4. In the same way, inform your body of 30 to 40 pulses directed forward, then relax. When moving forward, exhale, back - inhale. After slowly lower your body to the floor.
5. Divide your hands and close your legs( you can use your hands).Bend your knees, then drop one by one on the floor. Completely relax, checking your feelings for several breaths and exhalations.
Repeat: 30 to 40 times.
Important: all movements go from the abdomen, the lower back should not come off the floor. You will feel the work of the bottom of the pelvis, when on the surface of the abdomen when the upper part of the trunk is raised, there is almost no roundness-rollers, and the intensity of the pelvic region is felt as hardening of the lower abdomen.

During the exercise, follow the bottom of the pelvis. Feel the change of feelings when tilting forward.

1. Sit on your heels. If necessary, place a rolled towel in the popliteal fossa. Feet together, knees approximately at the width of the thighs.
2. Pull your arms forward and fold them together. Unroll your hands with your hands, pull your arms up and relax your shoulders. Keep your back straight. Gently pull your shoulders back and down. Slightly strain the bottom of the pelvis, stomach and back.
3. Strongly strain the bottom of the pelvis until the buttocks are raised above the heels. Stay in this position two or three breaths - exhale, then tilt the trunk, keeping it absolutely straight, as much as possible forward without relaxing the pelvic floor. Hold this position two - three breaths - exhalation, then return to the starting position and relax.
4. Lower hands, sit down again on the heels, the body remains straightened, but relaxed. For several breaths - the exhalations of
, test your sensations from the exercise.
Option exercise: if you find it difficult to lean on the feet, you can lean on your toes.

Do the exercise, focus on pleasant thoughts, for example: "I feel strength and vivacity."

1. Sit on your heels, keeping your torso straight. Strengthen the muscles of the pelvic floor, abdomen and buttocks until you get to your knees. The back remains straight. The spine, neck and head are on the same line.
2. Stronger strain the bottom of the pelvis, raise your hands, fold their forearms on top of each other and keep in front of you at shoulder height.
3. Transfer the weight of the trunk to the left leg, place the right foot so that there would be an angle of 90 degrees between the thigh and the lower leg.
4. Strongly strain the bottom of the pelvis and, holding the tension, turn the body as much as possible to the right. Relaxing the bottom of the pelvis, go back to the previous position.
5. Repeat the rotation of the trunk with tension and relaxation of the pelvic floor 15 - 20 times. Straining - exhale, relaxing - inhale. Then go back to the rack on your knees, sit on your heels and rest a little. Repeat the exercise in the opposite direction.
Repeat: 15 - 20 times in each direction.
Important: if you are hard on your knees, you can put a folded towel under them. The support should not be too soft, otherwise it will be difficult to keep the right post.

The next set of exercises will help you develop your abdominal muscles, make you stronger and more flexible. Your stomach will become even and strong, which will improve posture and the influx of internal energy.

Fold is the usual exercise for the development of all abdominal muscles. Do the exercises slowly and carefully, the force must go from the stomach.

1. Lie on your back, relax. Bend your legs, put your feet on the floor. Between the hip and lower leg should be an angle of about 90 degrees.
2. Tighten the stomach and the bottom of the pelvis, press your toes. Look at the ceiling, relaxed hands put on the head, elbows should look to the sides.
3. Stronger tighten the abdomen, lower back push into the floor until the head and shoulders rise above the floor. Slightly raise and lower the upper part of the trunk, while it should not touch the floor.
4. After 25 - 30 folds, lower the upper part of the trunk to the floor and relax the abdomen.
Repeat: 25 - 30 times.
Option exercise: beginners can put their feet on a chair, then doing the exercise will be easier.

1. Lie on your back, bend your legs just like in a classic fold.
2. Pull your hands back, behind your head, and put your hands on each other. Gently tighten the abdomen, raise the head and put it on your hands. At the same time, the upper part of the body tears off slightly from the floor.
3. Stronger tighten the abdomen, then relieve tension. Repeat 25 - 30 times, without lowering your head to the floor.
4. Again, sink to the floor and relax your stomach.
Repeat: 25 - 30 times.

1. Lie on your back, bend your legs the same way as in a classic fold.
2. Lift your toes upward, tense the stomach and the bottom of the pelvis. Gently lift the upper part of the trunk. Stretch both hands along the right leg, the shoulders remain relaxed. Slightly raise the upper part of the trunk, then lower it again, without touching the floor.
3. Repeat this movement 20 - 25 times, then completely sink to the floor and take a breather. Repeat the exercise in the opposite direction.
Repeat: 20 - 25 times in each direction.

The following two exercises develop the muscles of the lower abdomen and back. Note that the muscles of the abdomen and the pelvic floor during these exercises should remain in suspense.

1. Lie on your back, the body is completely relaxed.
2. Tighten the abdomen and the bottom of the pelvis until the head and shoulders rise above the floor. Hands lay behind the head, the sight is directed forward and upward.
3. Raise your legs and bend them so that the hips are in a strictly upright position, and the legs are parallel to the floor. Until the end of the exercise between the hip and shin, a right angle should be maintained. The abdomen and the bottom of the pelvis remain in tension.
4. Tighten stronger and in turn lower your bent legs, touching the heel with your heel. Lowering the leg, exhale, raising - inhale.
Exercise repeat 15 times for each leg.
Perform: 15 times for each leg.

1. Lying on your back, stretch your arms out to the sides. The legs are raised and bent, as in the previous exercise.
2. Point the eye up, fix the trunk in the starting position and lightly tense the abdomen. Tighten stronger and with a turn at the waist, lower your bent legs as low as possible to the side. The trunk and shoulders should not come off the floor, the head does not change its position.
3. While holding the stomach in tension, return the bent legs to their original position, then repeat the movement to the other side.
Perform: 10 - 12 times in each direction.

The next pair of exercises is static, that is done without movement. The effect is achieved only due to muscle tension. However, such exercises are no less effective than dynamic ones.

1. The starting position - with an emphasis on all four limbs, that is, you stand on your knees, slightly spreading your legs and leaning on the floor with your hands that are at shoulder level.
2. Now rest your elbows on the floor, forearms lie on the floor, shoulders perpendicular to the body, hands together, palms pressed against each other. Tighten the stomach, one by one stretch your legs and rest your socks on the floor. The head, trunk and legs should be on the same line.
3. Quietly inhaling and exhaling, hold the body in this position for about 30 seconds.
4. Place your knees on the floor, hands remain in the stop. Take a break and repeat the exercise.
Repeat: 2 times for 30 seconds.
Important: the stomach and the bottom of the pelvis should always remain in tension, only in this way you will be able to keep the body straight. If you are not sure of the correctness of the rack, perform the exercise in front of the mirror to develop a sense of right posture.

1. Sit on the floor, bend your knees and shoulder width. Palms rest on the floor behind your back, fingertips point to the body, elbows slightly bent. The distance between the fingertips and buttocks should be about 20 cm.
2. Straighten your back and neck along the line of the spine, the shoulder girdle is strained. Strongly tighten the abdomen, back and bottom of the pelvis and lift the bent legs from the floor so that the feet are about 10 cm high.
3. Stronger tighten the abdomen, lower your arms slightly deeper, slowly straighten your legs forward and up. Breathe smoothly and deeply.
4. Keep this position for 20 to 30 seconds, then bend your legs again and slowly lower your feet to the floor.
Perform: 3 times, holding for 20 - 30 seconds.

1. Lie on the floor on the right side. Rest on the floor with your right forearm. The fingers of the right hand should point forward. Straining the shoulder girdle, lift the trunk to load the shoulder musculature.
2. Bend the legs, knees extend slightly forward. The legs lie on top of each other. Place your left hand on the back of the head, raise your feet. Keep your head straight and look ahead.
3. Slightly pull the left shoulder back, while lifting your knees from the floor and pulling them as close as possible to the body. The look is directed to the knees. Do this exercise on exhalation.
4. At the next inspiration, return the knees to their original position, but do not completely lower the floor.
5. Repeat the movement 10 - 15 times. Then lower your legs to the floor, turn to the other side and do the exercise again.
Perform: 10 - 15 times in each direction.
Important: check that in the initial position you had a reliable stand: the torso rests firmly on the forearm rest. All movements must be slow and smooth, without jerking. Breathing should be clearly commensurate with the movements: pulled your knees - exhaled, returned to the starting position - inhale. If you are out of rhythm, pause, take a breath and calmly continue the exercise.

Do you lack peace of mind and equanimity? With the following exercises, you can easily cope with this. After all, balance means balance between stress and rest. Only when activity and rest are correctly distributed, you will always be calm and cheerful. Breathing and physical exercises will help you balance yourself and achieve a constant influx of new forces.
To use your inner strength, it is recommended to perform exercises from Pilates, tai chi and chigong-o. The result of these exercises will be an intensive development of the body, the ability to completely relax, equanimity and the influx of new forces. Classes chigong-o and tai-chi not only improve metabolism and restore strength, but also contribute to clarity of thinking. According to both concepts, movement and peace are related in the same way as Yin and Yang, one complements the other, and together they give life-force, or Qi.
Each movement in the exercise is accompanied by an inspiration or exhalation that sets the rhythm and tempo. It is very important to perform exercises slowly and concentrated, to breathe deeply and intensively. The air should be inhaled by the chest and then let it in the abdomen, while exhaling - on the contrary.
It is best to practice on the street or at the open window. The influx of oxygen will enhance the metabolism, which, in turn, will allow energy to flow freely in the body, giving you more and more energy!
The inner rod gives Pilates. Pilates exercises are designed for intensive development of the center of the body and anatomically correct posture. All exercises stabilize the spine and stimulate the energy current in the body. The main thing for the implementation of the principle of pilates is the work of the abdominal muscles: only with the tension of the abdomen and the active work of the energy center will the exercises be performed correctly.
To achieve this condition, tighten the navel. Due to this, the muscles of the lower abdomen and the bottom of the pelvis will be slightly tense. Only a minimum stress is required to perform exercises with the best posture and the established tension of the muscles of the trunk.
In addition, when performing pilates, great importance is attached to the reference breathing. Firstly, they breathe only with the thorax, so as not to disturb the tension of the abdomen. Secondly, the rhythm of breathing should determine the rhythm of movements and be as measured and controlled as possible.
It is also very important that the muscles of the upper abdomen are active all the time. To do this, you should try to close the edge arches. This is done in the following way: when exhaling, the ribs arc slowly move one to the other and for the duration of the whole series of exercises to keep this stress, keeping the rib arches in soft contact with each other.

This is a simple and effective exercise from chigongo. You can always fulfill it if you feel the need to fill the lost forces. If you want, imagine that the energy and strength that you are acquiring is colored in a certain color. The orange - the color of creative vital energy that will give you harmony is good. You can imagine that right in front of you, at the bottom of the abdomen, there is an orange ball and this paint diverges throughout the body.

1. Stand up straight and close your eyes. Take a few deep breaths, then slowly open your eyes.
2. Arrange legs slightly more than shoulder width, socks and knees look outward diagonally, legs slightly bent at the knees. Straighten the trunk, keep your back straight.
3. Put hands with closed fingers on the bottom of the abdomen and listen to your feelings. The tips of the fingers of both hands touch. Then move your hands away from your abdomen for about 30 to 40 centimeters, without taking your fingertips from each other. Feel the warmth and energy between your hands and stomach.
4. Direct this energy into the abdomen and throughout the body. Feel how it slowly spreads first along the trunk, then on the hands and feet. Stay in this position for a period of at least ten deep breaths and exhalations. Then gently spread the arms, relax the limbs, sit down or lie down.

Do exercises from chigong-o, focus on your own body, on the sensations that arise when moving. Move slowly and possibly more smoothly. It requires some skill, but if you try, everything will turn out.

1. Stand upright, legs apart, feet slightly turned outwards. Concentrate on breathing.
2. On inspiration, lift the relaxed arms through the sides approximately to the level of the chest, and on exhalation turn the body as far as possible to the left, allowing the hands without much effort, swinging, to leave after the trunk.
3. At the next inspiration, return the trunk and relaxed hands to their original position.
4. On the next exhalation, repeat steps 2 and 3 to the other side. You must have three breaths and exhalations for all this.
5. After completing the exercise, stand a little, listening to your feelings.
Perform: 6 turns in each direction.
It is important: to perform the exercise you need as smoothly and evenly as possible. If you do not manage to turn your body very fast, this will not affect the effectiveness of the exercise, as long as the arms move with the trunk. The head begins to turn after the torso, only when it has almost completed the turn.

1. Stand upright, feet shoulder-width apart. Knees slightly bent, back straight, arms lowered freely. Take a few deep breaths and exhale.
2. While inhaling, lift the arms bent at the elbows to the level of the shoulders, tilt the head back, while simultaneously stretching the elbows to the sides and behind, while strongly bending.
3. As you exhale, lean forward, rounding your back and, tightening your stomach, pull your elbows to it.
4. Slowly repeat this sequence of movements 4 times, after straightening up, close your eyes and listen to your feelings.
Perform: 5 times the exercise completely.

1. Stand upright, legs apart, feet slightly unfolded outwards. Slightly bent arms lift to the level of the chest, palms turned down. Take a few deep breaths and exhale.
2. Torso turn from the waist to the left, move your right hand flexibly to the navel, without touching it, the left hand moves simultaneously to the left and back. The body moves reflexively following the hands.
3. Then move your left hand to the navel, right while moving to the right and back. The body moves with the hands to the right. Repeat 5 times in each direction.
Perform: 5 times in each direction.

1. Stand upright, feet shoulder width apart, socks look forward. The knees are slightly bent, the body weight is evenly distributed on both legs.
2. Take a deep breath, while pulling your elbows back and slightly bending. Hands slightly bent. Palms turn up, look up.
3. On exhalation, bend your knees more strongly, bend your back and pull up the collections to your chest. Holding your hands near the head, pull them forward and turn your palms to the floor.
4. Repeat the exercise 4 more times.
To perform: 5 times.
Important: exercise should be done slowly, smoothly, in the rhythm of breathing, as tight as possible. Body weight evenly distributed on both feet. Do not bend your knees too much - there should be no unpleasant sensations! When you practice the exercise, try performing it with your eyes closed. But this should not be done if you feel dizzy.

Perform the exercises in this section as slowly as possible: concentrating on the movement will bring you peace and balance. Particular attention should be given to breathing consistent with movements.

This exercise will help you get rid of everything that hinders you and gives you no peace. If desired, you can associate the movements of the legs with certain mental settings, for example: "I discard troubles" or "I am disappointed in my loved one, at work, I lose weight", etc.

1. Stand upright, legs on the widthShoulders and slightly bent at the knees. Hands freely lowered, palms turned back.
2. Straighten your back, head and neck form one line with the spine. The look is directed forward.
3. Take a deep breath and transfer the weight of the body to your left leg. Raise the right leg, and turn your hands so that the palms are facing the body.
4. On exhalation, shake the ankle strongly, then slowly lower your foot to the floor and return to the starting position. At the next inspiration, transfer the weight of the body to the right leg and repeat the exercise in the opposite direction.
5. Repeat the exercise five times in each direction, then take a break and listen to your feelings.
Perform: 5 times in each direction.

Exercise is designed to gather together the internal reserves of forces. Move slowly and with concentration, listen to yourself. All attention is given to movements, you will feel how with each repetition you become more and more calm.

1. Stand upright, with your legs wide apart. Knees slightly bent, body weight evenly distributed between socks and heels. Hands are freely lowered, palms are deployed forward. The head and neck form one line with the spine, the look is directed forward.
2. Deeply inhale, slowly lifting your hands through the sides until they are stretched out over your head. At the same time, slowly straighten your legs without bending. Palms facing each other.
3. On exhalation, start lowering both hands in front of the torso, simultaneously bending the legs in the knees.
4. When you finish exhaling, the hands should be just below the navel, the tips of the fingers of both hands touch each other, the palms are turned to the floor.
5. At the next inspiration, start smoothly raising your arms up through the sides and repeat the exercise 4 more times.
6. When finished, return to the starting position and listen to your feelings.
Perform: 5 times the exercise completely.
Important: You can not concentrate? Be patient. The more often you do, the easier it becomes for each subsequent repetition, and, accordingly, the sooner you will achieve the result.

This is a long exercise, and you probably will not immediately be able to remember it from start to finish. At first do not be distracted by the breath, try to remember the order of the movements. As soon as you succeed, it will not be difficult to coordinate movements with the right breathing. All this, however, will take time. So be patient.

1. Stand upright, with your legs wide apart. Take a few deep breaths and exhale, then turn the body a little to the left.
2. In the next breath, straighten the right leg, and bend the left leg in the knee. Move the weight of the body to the left leg. Now lift the left hand to the shoulder level and slightly bend it in front of you, and turn the palm to the body. Together with this, raise the bent right hand before the torso until the palm of your hand is opposite to the fingers of your left hands.
3. Slowly start to exhale. At the same time, bend the right leg in the knee, and straighten the left leg. The weight shifts to the right leg, the body remains slightly turned to the left. At the same time, raise your left forearm up, and lower the right hand, while both hands remain bent.
4. At the next inspiration, turn the trunk to the right, raise the bent right arm up and to the side, bend the left and push the left hand before the chest, the palm of the left hand looks down.
5. On exhalation, unfold the body in the center, legs slightly bend, the right hand should also be moved to the breast in front of you. When the hands are one under the other, turn the right so that the palms look at each other - as if you hold the ball in front of you. Weight should be evenly distributed on both legs. The head and neck - both in this rack, and throughout the entire exercise - form one line with the spine.
6. From this rack repeat the entire chain 3 more times, then 4 times repeat the entire order of movements in the other direction.
Perform: 4 times in each direction.
Important: keep an eye on your movements. The inner, mental view, like the physical one, must observe your actions.

Move slowly and with concentration, feeling the body gain strength. If you want, add to the exercise a mental picture: imagine how you are enveloped in a red color, which symbolizes power and strength. Lifting and dropping your hands, you let him envelop the whole body, surrounding you with an aura of power.

1. Stand upright, feet shoulder-width apart, arms relaxed and relaxed. Take a few deep breaths and exhalations.
2. With the next inhalation, slowly raise your straight arms in front of you until the brushes are above your head. The tips of the fingers of both hands point forward. The glance slides up, along the arms. Hands are not tense, elbows are slightly bent.
3. On exhalation, slowly bend your knees, and gently lower your arms until the brushes are at the hips. The palms are turned to the floor.
4. At the next inspiration, slowly raise your hands again. Repeat the exercise 5 times, smoothly and without interruption.
Perform: 5 times the exercise completely.
Important: during the whole exercise the trunk remains straight. The look is directed forward and follows hands.

So-called "Pilates" are exercises for the whole body, and they are especially useful for the development of deeply lying muscles of the trunk. You develop a strong core in yourself, which gives inner strength, harmony and balance.

With each exhalation, check to see if the stomach is drawn in, if not - strain it again.

1. Lie on your back, relax. Slightly strain the pelvic floor, while maintaining a natural slight curvature of the lumbar spine. Put the feet on the floor, hands without tension lie along the body, shoulders relaxed.
2. Draw the belly( the navel as it tends to the spine), straighten the left leg up, strain the pelvic floor and stomach.
3. With an outstretched leg, describe a large circle - first to the head, then through the sides to the feet, until the leg returns to the vertical position.
4. Circles are made in a big way. After approximately 20 movements, lower the leg to the floor and repeat the exercise for the other leg.
To perform: 20 times in each direction.
Important: during the exercise only the elongated leg is activated, the pelvis remains absolutely still. The knee of the bent leg, too, should not swing from side to side. If you can not achieve this, slightly bend your elongated leg and keep this angle until the end of the exercise.

This exercise requires some strength and stamina. The important thing is that the body should remain tight, and the stomach and the pelvic floor should not be passive.

1. Lie on your right side, stretch your legs. Take the left leg behind the right leg to maintain balance. Strain muscles of the abdomen, the bottom of the pelvis and back. Rest your right hand on the floor and force it from the shoulder to lift the body.
2. The body is tense, the navel is retracted, the legs are straight. The left arm hangs freely, the head and neck are aligned with the spine. The look is directed forward. The legs, trunk and head are in the same plane.
3. Raise your left hand vertically upward, following her with a glance. Hold this position for about five breaths - then exhale slowly, then slowly lower the pelvis to the floor.
4. Completely lower the body on its side and after a short break, repeat the exercise in the opposite direction.
Perform: 1 time in each direction.
Important: you can ease the exercise, resting on the floor, not with the palm of your hand, but your forearm. In this case, the fingertips should look forward. If this is given with great difficulty, bend your legs and lower your knees to the floor.

This exercise develops the abdomen and the lower back. Make sure that the movement is performed due to the tension of the abdomen, and not the swing of the hands.

1. Sit down straight. The legs are straight and slightly apart, the back is even. The head, neck and spine form a single line, the sight is directed forward. The occipital muscles are relaxed. Tighten the stomach, the pelvis and back. Make sure that the body weight is evenly distributed on both sciatic bones.
2. Pull your arms out to the sides and lift them to shoulder level. Pull the navel towards the spine and move from the waist to the right. Make sure that your feet, knees and hips remain motionless.
3. Tilt the right-spaced housing forward. With your left hand, reach for the right foot and, making short inclinations, touch with the hand of the foot 20-25 times or draw a straight hand past the little finger of the right foot. The right arm is stretched back. Then go back to the starting position, turn the body to the left and follow the same right hand to the left foot 20 - 25 times.
4. After that, relax and listen to your sensations for several breaths - exhalations.
To perform: 20 - 25 times in each direction.
Option exercise: you can change your hands and more often. Three times stretch the left hand to the right leg, return to the starting position, then thrice stretch the right hand to the cool leg. Repeat 10 - 15 times in each direction.

The so-called Single Leg-stretch not only develops the abdominal muscles and hips, but also strengthens the muscles of the shoulders and neck, which are forced to bear the heaviness of the head. You can remove the load of the neck by the following exercise to stretch the occipital muscles.

1. Lie on your back. Pull the two knees to the chest, the head and neck relax on the floor.
2. Deeply inhale, grasp the right tibia with both hands and slightly lift the upper part of the trunk above the floor. Strain the bottom of the pelvis and pull the navel in the direction of the spine.
3. On exhalation, pull the left leg forward.
4. At the next inhalation, pull up the left knee to the chest, grab the left tibia and, exhaling, straighten the right leg.
5. Continue the exercise in the same sequence: inhalation - right knee goes to chest, exhalation - left leg straightens, inhalation - left knee goes to chest, exhalation - right leg straightens. Alternately, pull your legs to your chest and straighten them, paying attention to the fact that when straightening your leg, you always exhale, and the navel is constantly drawn.
6. Repeat this sequence 10 - 15 times for each leg, in time you can increase the number of repetitions up to 25 times. When you have finished, pull both knees to your chest and listen to your sensations for several breaths - exhalations.
Perform: alternately 10 to 15 times for each leg.
Exercise option: To perform the Single Leg-stretch exercise will be easier if you do not tear off the upper part of the torso from the floor, leaving your head and shoulders lying relaxed on the floor. True, while the effectiveness of the exercise is somewhat reduced.

This exercise is designed to stretch the muscles of the back of the back of the neck and upper back. It relaxes and pulls the upper back and neck muscles. As a result, blood circulation will improve. Your posture will become more direct, you will get rid of infringements and headaches.

1. Sit on the floor with your legs crossed in Turkish. The vertebra behind the vertebrae, from the coccyx upwards, straighten the spine until the back is completely straight. The look is directed forward.
2. Without tension pull the right hand to the side, put the left on the back of the head.
3. Deeply inhale, feeling how the ribbed arches rise, and the thorax expands.
4. On exhalation, bending your back, lean forward over your right foot, pull your head towards the right knee. Take your right hand back. Remain in this position three inhalations - exhalation, then on the inspiration straighten up.
5. Take a few deep breaths and exhale, then do the exercise the other way.
Perform: 1 time in each direction.
Option exercise: suggest a way to pull the neck stronger. Sitting straight, tilt the head to the right. Hold it in this position for 20 to 30 seconds, then turn right and down, gently pull your chin toward your body. Hold the head in this position for 20 to 30 seconds and slowly relieve tension. After that, repeat the exercise to the left.

This exercise is taken from yoga. It is intended not only for stretching the hips, but also for improving the entire pelvic area, improving blood circulation and strengthening the muscles of the lower abdomen.

1. Sit on the floor, straightening your torso. The abdomen, back and bottom of the pelvis are strained, the back is straight. The head is on the same line with the spine, the sight is directed forward. Hands freely lowered along the body, shoulders and neck keep as relaxed as possible.
2. Maximize the legs apart, the hips and toes should be slightly turned outward.
3. While keeping the trunk straight, slowly lean forward as far as possible. Easily lean your hands in front of you on the floor and strain your stomach, pelvis and back even more. It is very important to adopt this provision in a smooth movement.
4. When leaning to the limit, hold the body in this position 3 - 4 breaths - exhalation. Then sit down again and lower your legs.
5. After a short breather, repeat the exercise again. After that, go back to the starting position and listen to your feelings.
To perform: 2 times.
Important: during the exercise the back should be flat, it can not be bent. The task is not to bend as long as possible, but to bend from the hips.

Even if the self-confidence of some people seems to be an inborn trait, one way or another it requires some work on oneself. Such people are able to recognize their own mistakes, they know their strengths and weaknesses and have learned to feel themselves.
If you know exactly what you want, then you can clearly express your thoughts. An extra helping of confidence will help you with this. Training, strengthening the chest and back, as well as exercises that develop the muscles of the arms and shoulders, will give a new impetus to your ability to express your interests.

Each muscle in the body has its own purpose, not only physical, but also mental. Most of the eastern schools come from this statement. But both in America and Europe are gradually beginning to recognize that the physical, mental and emotional state of a person are closely related. So, each muscle is attributed a certain quality and influence on personality. For example, people with developed musculature of the breast are less likely to be dull, timid and pessimistic.
Taoism teaches that a developed chest gives peace and a sense of security. In turn, well-developed muscles of the legs and buttocks allow one to feel freer in everyday life and, from the point of view of psychology, they speak of stability, the ability to stand firmly on their feet. A strong stomach makes possible quick and unexpected movements, but its excessively developed musculature can harm internal organs, therefore, according to Taoism, the stomach should not only be well developed, but also flexible.
Exercise, development of muscles and psyche affect each other mutually: by exercising, you develop muscles and improve posture, and this, in turn, affects the psyche. The one who confidently goes through life can not have a bad posture.
Because it is easier to develop muscles than to change the already established way of thinking, gymnastics gives a wonderful opportunity, training muscles, influence the spirit and thus gain a positive outlook on things and create an atmosphere of confidence around you. Believe it or not, it works. The musculature changes - the human psyche also changes.
That is, from gymnastics the body wins repeatedly - the developed musculature of the breast acts from the inside. Strong shoulders and back allow you to withstand heavy loads in life situations. He who has a straight posture, who firmly stands with both feet on the ground, has greater persistence in disputes. A well-trained center of the trunk not only makes a person stronger and more enduring, but also lays the foundation for confident behavior.
To support certain thoughts and desires will help the lessons of mudra. Precisely described movements of the fingers are aimed at stimulating the points of acupuncture and the energy centers of the body. Mudras, also called "finger yoga," can excite, soothe or help themselves to master themselves. Being engaged in mudras, it is very important to breathe calmly and evenly.
To achieve the best results, this or that position of the hands should be practiced several times a day and at the same time at least five breaths-exhalations should be retained. You can practice several wise a day, but not more than three different times and with a break of several hours between each exercise, if they affect differently( for example, exciting and soothing mudras).Be engaged persistently, it is better for several days or weeks.

The following exercises are designed to train the muscles of the chest and back. With their help you will improve the posture and make the bust even more beautiful. Exercises will strengthen your spine and back, which will also affect the strength of the spirit: your character will become firmer, and you - more confident.

This classic exercise develops the muscles of the chest and shoulders. Start small, doing a few push-ups. If you exercise regularly, you will soon have no difficulty increasing the number of push-ups.

1. Start the exercise with four limbs, that is, standing on the floor on slightly knees slightly apart, hands rest on the floor so that the wrists are right under the shoulders. The fingertips of both hands are directed diagonally to each other, the back is even, the head and spine form a straight line.
2. Inhale and, bending your arms, lower your body to the floor until your chin is about 20 cm from your fingertips.
3. Few before reaching the floor, stop and on exhalation, slowly squeezing off the floor, return the trunk to its original position. The look is directed to the floor. Take care that the back does not bend and the whole exercise remains straight.
4. Repeat this movement 8 to 10 times, then sit on your heels, pull your arms forward and relax.
Perform: 8 - 10 times.
Variant of the exercise. If push-ups are given to you without difficulty, you can try pushing yourself out of the latch. To do this, extend the legs, rest on the floor with your toes and keep your back and legs in the same plane. Then bend your arms in the elbows and lower your body as low as possible to the floor. Again squeeze the trunk upward and repeat the exercise as many times as possible.

This exercise develops the mobility of the shoulders and muscles of the upper back. It broadens the chest and promotes the development of a straight, relaxed posture. Imagine what it means to go through life directly and openly. Constantly watch your posture: shoulders slightly pull back and down, chest slightly protrude forward.

1. Stand upright, legs at a width slightly exceeding the width of the shoulders. Tie your hands behind your back, holding your thumbs firmly against each other.
2. Take a deep breath and lightly swing your head back.
3. As you exhale, lean your hips forward, keep your back straight. Lean further, slightly rounding your back. Pull your hands as high as possible over your head. Hold this position for a few breaths.
4. At the inspiration, fully straighten out and uncouple your hands. Listen to your feelings.
Important: Do not overdo your hands over your head: no unpleasant sensations should arise. The thumbs should be held tightly against each other.

These two great exercises will allow you to effectively train all the back muscles without a sharp increase in the load. Carry out movements slowly and with concentration, without jerks. Watch your muscle tension.

1. Lie on your stomach, stretch your arms and legs. Legs are brought together, the stomach is drawn.
2. Look at the floor. Tighten your back muscles and raise your head and upper body slightly off the floor. The head should be on the same line with the spine. Hands are stacked together or turned to the floor.
3. Simultaneously, start both hands through the sides behind your back so that your hands are above the buttocks. The hands are turned up with the palms up.
4. Smoothly move your hands back to their previous positions.
5. Carry out this movement 15 times, then lower your head to the floor, relax and listen for a while to your sensations.
To perform: 15 times.

1. Lying on your stomach, pull out completely relaxed legs and arms. Legs slightly spread apart.
2. Lightly tense your back and raise your head so that the tip of the nose does not touch the floor.
3. On the next exhalation, raise your right arm and your left leg. Then the arm and leg go down again, but do not fall completely on the floor. Repeat this movement 15 times.
4. Lower your arm and leg to the floor, take a short respite and repeat the exercise in the opposite direction.
Important: If you can not repeat the exercise a specified number of times, do not worry. This is a bit unusual movement, but as soon as the body gets used to them, and the muscles get a little stronger, doing the exercise will immediately become easier.
Perform: 15 times in each direction.
Important: Before turning the trunk, check the stand. You need to stand firmly on both legs, the back should be flat. Pulling the buttocks back, do not stoop in the back.

Twisting at the waist develops the muscles of the lower back. If you are afraid of intervertebral cartilage, do this exercise very carefully.

1. Stand up straight. The legs are almost closed, knees slightly bent, the head is on the same line with the spine. Heels together, socks apart. Tense the abdominal muscles, the pelvic floor and back, just turn your knees slightly outward until they are right above the middle of your feet.
2. Keep your torso straight. Raise your hands up. Do not strain your shoulders, dilute your shoulder blades. Keep your hands not strictly vertical, but so that they are in sight.
3. Tip the body from the hips forward, by this you increase the tension of the muscles and slightly shift the center of gravity back. Pull your back primarily in the lumbar spine.
4. Make sure that you are firmly on your feet, the weight of your body rests on your feet. Slowly turn the body in the thoracic region of the spine to the left in such a position that you can look out from under your left arm without moving your hands.
5. Turn your face forward again, then turn the torso to the other side. Repeat the movement 8 times in each direction.
Perform: 8 times in each direction.

Carry out the following exercises, take care of the rug. A slim, non-slippery yoga mat is best. To rest your hands and knees in a hard floor is unpleasant, as a result, you can not finish the exercise to the end. But if the mat is too thick, you will find it difficult to maintain balance, which will complicate the exercise.
Along with a healthy spine, strong arms and shoulders also cause a straight and relaxed posture.

1. Sit on the floor and put your hands on the floor behind your back. The fingers are turned towards the body. The back is straight, the head is on the same line with the spine.
2. Pull your knees toward yourself, place your feet on the width of the palm, the angle between the thigh and the shin should be approximately 90 degrees.
3. On exhalation, raise the trunk and pelvis with the effort of the hands. Hips and trunk should be at the same height. Hands are straight, buttocks and stomach are tense, the sight is directed upwards.
4. Hold the body in this position for about 20 seconds and slowly lower. Repeat the exercise 2 more times, then lie on your back, relax and listen to your sensations.
Perform: hold 3 times for approximately 20 seconds.
Exercise Option: If the exercise is given to you relatively easily, you can complicate the task. In the starting position, pull your legs forward and gently tug your stomach. Perform the exercise in the same way as in the previous version, but with extended legs.

Repeat the exercise or hold the rack as much as you can. Train hard, but do not overexert yourself!

1. Sit on your left side. Bend your knees and push them forward slightly. Use your right hand to rest on the floor in front of you.
Left hand under the right and grab onto the right shoulder.
2. As hard as possible, bend the right hand, lowering your left shoulder to the floor. Then slowly and gently squeeze the trunk up again.
3. Repeat the movement 8 times, do the exercise the other way.
Perform: 8 times in each direction.

1. Lie on your back, put your feet on the floor. Slightly strain the abdomen and the pelvic floor.
2. Lay the shoulders almost flat against the body, flex the forearms at right angles to the shoulders. Fingers closed.
3. Tighten your back, shoulder girdle, arms and lift your back with the elbows from the floor. Keep your head straight, look ahead.
4. Hold the body in this position for 20 seconds, then drop to the floor and repeat the exercise 2 times.
Perform: 3 times for 20 seconds.
Important: keep your hands close to the body, only in this way you will achieve the result.

Keep an eye on the correct position of the hips and ensure that the pelvis does not swing back and forth.

1. Lie on your left side, straighten your legs. With your right hand, rest on the floor in front of you, put your feet on each other, your toes tightened.
2. Leave your left forearm to the floor, your fingertips point forward.
The shoulders, hips and ankles are on the same line. The back is slightly tense, the trunk is stretched out, the head is on the same line with the spine. Controlling yourself, lift the trunk at the expense of pressure with the left shoulder, extend the neck, pull the shoulders back and down.
3. Before moving on to the next stage, strain the bottom of the pelvis and increase the tension of all the muscles of the body. Place your right hand on your hip and stretch your muscles even harder. Then strain the abdomen and buttocks, lift the body up, resting your left forearm on the floor. Raise your hips until they are in line with your legs and trunk. Breathing slowly, hold the body in this position. Keep your head straight, aligned with your spine, and your gaze is directed forward.
4. Hold the body in this position for about 20 seconds, then slowly lower the pelvis. If you can, do not completely lower it to the floor and try the exercise again.
5. Repeat the exercise in the opposite direction. Then lie on your back and listen to your feelings.
Perform: 1 - 2 times in each direction, holding approximately 20 seconds.
Exercise options: If the exercise is too difficult for you, lower your knees to the floor and perform the exercise by bending the legs without tension. If, on the contrary, you want to complicate the task, do the exercise the same way, but lifting your hips off the floor, lift the leg, which is on top, by 30 centimeters. Exercise will become even more difficult if you lean against the floor with your forearm and palm. In this case, the fingers of the supporting arm should be directed to the opposite side from the foot.

Similar "blows idle" develop the mobility of the shoulders and strengthen the muscles of the hands. In addition, this is a good exercise for coordinating movements.

1. Stand upright, legs apart and slightly bent at the knees. Weight is evenly distributed on both legs. Squeeze your fists, raise your hands, your gaze points to the left.
2. The right fist closes the chin, the left is about 20 centimeters in front of the right. Turn the right foot a little bit to the left until you feel that the stand is stable.
3. With your left hand, perform a quick beating motion, while exhaling. Make sure that the hand does not fully unbend, at the last moment you have to energetically bring it back.
4. Repeat this movement 30 times, then shake it and perform another 30 strokes with the other hand.
To perform: 30 times in each direction.
Important: The stand must be stable, stand straight. Legs and trunk remain motionless, knees bent all the time. Only hands work.

It is recommended to do it in the morning, immediately after awakening. After such charging, you will be fresh all day, full of energy and self-confidence.
But it's possible that you can not do gymnastics in the morning. Do not worry: if you perform exercises in the middle of the day or in the evening, they will also benefit. Much more important is the regularity: you need to practice at least three times a week, only so you will achieve results.
Start with one of the mudras that will help you find the "inner core".
Then, without tension, perform the stretching exercise."Stretching legs" not only pulls the calves, but also helps maintain the confidence of the posture during the day.
In order to concentrate and distribute internal energy, two exercises of tai chi should be performed behind the stretching. Your breathing becomes deeper and more intense. In the blood comes more oxygen, you restore the form, your work capacity rises, all feelings become aggravated. You will feel inner satisfaction. This is due to the harmonious distribution of Qi, life energy.
After that you will not be able to perform "Dynamic heel on the heels".This intensive exercise develops the pelvic floor and abdomen, gives strength to the back, which makes it easy to cope with the difficulties of the coming day.
Then follow the "Belly Exercise" and push-ups, which will give you an extra dose of energy and strength.
Exercise "Saw" will help to concentrate and relax.
"Raising on the elbows" will allow you to carry heavy loads and meet possible difficulties calmly and with a smile.

RULES FOR THE IMPLEMENTATION OF THE 10-DAY
PROGRAM 1. If you are not sure that you are doing the correct exercise, re-read its full description.
2. A short program can be performed in addition to one of the full trainings. If you do not have enough time, perform them alternately. The best option: a short program 2 - 3 times a week and 1 - 2 times a full exercise program.
3. A short program of exercises is useful to perform after an intensive phase of training for one of the complete sets of exercises. If you have been practicing for several weeks or months under the full program, join it for two or three weeks or cut short sets of exercises and replace them with short ones. Then go back to the full complex.
4. Do not forget about endurance training: twice a week for 45-60 minutes, ride a bicycle or roller, run, swim, etc.
5. Be sure to ensure that the body receives enough fluid.
6. The main rule: better short training than no at all! Lack of time can not be an excuse. If you really want to change something, you can find 10 minutes to complete the reduced complex.

A. Large, middle and ring fingers touch, the rest are left behind.
B. Statement: "I am patient and unruffled, all my desires will be fulfilled."

A. Stand up straight, legs together. Slowly tilt the trunk from the hips down and forward, keeping the back as even as possible. Lean as low as possible. If you can, reach out to the floor, if not - just drop your hands as low as possible.
B. Holding the hips in the same position, bend the right leg in the knee, not tearing the foot of the right foot off the floor. Hold this position for three or four breaths-exhalation, then straighten up and after a short respite perform the exercise for the other leg.

A. Stand upright, legs apart. Bend your arms in the elbows and lift them to the height of your chest. Torso turn left, brush your right hand with a gentle movement to bring to the navel, left hand simultaneously lead to the left and down.
B. Bring the left hand to the navel, while moving the right hand to the right and back, to guide the body after the hands. Run 5 times in each direction.

A. Wide spread legs, hands freely lowered. On inhalation, slowly raise both hands through the sides until they are above the head, while straightening their legs.
B. On exhalation, slowly lower your arms with your hands turned to the floor in front of the torso, until they are at the navel. At the same time bend your knees. Repeat 5 times.

A. Sit on the heels, feet together, knees approximately at the width of the hips. Pull your hands forward, fold them lock and rotate hands with your hands away from yourself. Pull your arms up and relax your shoulders.
B. Tighten the bottom of the pelvis until the buttocks slightly lifted above the heels. After two or three breaths-exhalations, tilt the body, keeping it absolutely straight, as far as possible forward. Hold this position for two or three breaths-exhalation, then return to the starting position.

A. Lie on your back, stretch the stomach and the bottom of the pelvis until the head and shoulders rise above the floor. Relaxed hands put on the back of the head.
B. Legs one by one to raise so that the thighs are perpendicular to the floor, and the shins - at right angles to the hips.
B. While retaining the angle between the hips and shins, in turn lower the bent legs, touching the heel with a heel. Lowering his leg, exhaling, raising - inhaling. Run 15 times for each leg.

A. Take emphasis on all four limbs, the tips of the fingers of both hands are diagonally directed towards each other, the back is straight.
B. Inhale and lower your chin to the floor so that it is 20 centimeters in front of your fingers. Without touching the chin of the floor, on exhalation slowly and concentratedly squeeze the trunk up into the starting position. Repeat 8 - 10 times.

A. Sit straight, legs straighten, keep your back straight. Tighten the stomach, the pelvis and back. Raise your arms to the level of your shoulders and turn your torso from waist to right. Feet, knees and hips remain motionless.
B. Tilt the right-angled body forward, with your left hand, reach for your right foot and thrice stretched your arm along the little finger of your right foot. Repeat this movement 15 to 20 times, then return to the starting position. Do the exercise the other way and slowly relax.

A. Lie on your back, put your feet on the floor. Lightly strain the abdomen and the pelvic floor. Put your shoulders close to your body, lift your forearms, bending them at right angles to your shoulders.
B. Tighten your back, shoulder girdle and arms and lift your back with the elbows from the floor. Hold the body in this position for 20 seconds and drop to the floor. Perform the exercise completely 3 times.

These exercises require dumbbells. This is a fairly inexpensive sporting equipment, and it is sold in any sports shop. Please note that dumbbells are available in a variety of shapes and weights - from 500 g to 8 kg. Therefore, choosing dumbbells, you must always take into account your own physical shape and the convenience of grasping.
Please note that in addition to the usual whole dumbbells, now they are releasing collapsible dumbbells( they can be wound with different weight disks, the weight of the neck is about 1 kg) and hollow dumbbells. In the latter case, weight gain is achieved by dousing dumbbells with sand or other filler. This type of dumbbell is especially convenient in work. As you strengthen your muscles, you can adjust the weight of your dumbbells. If the sale of hollow dumbbells is not, then get two dumbbells weighing 1 kg each.
Warning! Like all physical exercises, exercises with weighting should begin with warming up the muscles( i.e., warm-up) and end with exercises aimed at gradual cooling of the muscles( i.e., stretching, for example).
Also note that exercises with dumbbells are quite heavy, so you can not perform them all in one sitting. Therefore, it will be better if you include 3 to 4 exercises in each training session.
Note that each movement with effort had to exhale, and relaxation - on the contrary, to the breath.

A. Stand upright, legs shoulder-width apart, arms with dumbbells relaxed and extended forward with palms down, back straight, chin parallel to the floor.
B. At the expense of "one" spread out the arms, slightly bending them in the elbows. Be sure to ensure that as a result of this exercise the shoulder, elbow and wrist are in the same plane. At the expense of "two" return your hands to the starting position. Do the exercise 12 times. During the exercise, keep an eye on the posture.

A. Stand upright, legs shoulder-width apart, arms with dumbbells bent at the elbows( palms facing outwards), dumbbells are at shoulder level, back straight, chin parallel to the floor.
B. At the expense of "one", sharply push your hands with dumbbells up, lifting them over your head, at the expense of "two" return your hands to the starting position. During the exercise, watch your posture - do not bend in the lower back and do not lift your shoulders. Repeat the exercise 12 times.

A. Stand upright, feet shoulder-width apart, arms with dumbbells relaxed and lowered palms outward, chin parallel to the floor.
B. At the expense of "one" bend your hands in the elbows and this pull the dumbbells to the level of the shoulders, at the expense of "two" - return your hands to the starting position. While bending your elbows, make sure that your elbow is facing straight to the floor. Also, do not forget to follow the correct posture. Do the exercise 12 times.

A. Stand upright, legs shoulder-width apart, arms with dumbbells bent at the elbows, dumbbells pressed to chest, back straight, chin parallel to the floor.
B. At the expense of "one" to exhale and, straightening his hands, throw them to the right at the shoulder level. At the expense of "two" - return to the starting position, at the expense of "three" - throw your hands to the left. Repeat the exercise 12 times. During the exercise, all the time to follow the posture.

A. Stand upright, feet shoulder width, back straight, chin parallel to the floor, right arm with dumbbell lifted above the head, left arm bent at the elbow at right angles and holds the right by the elbow, the head as it were in the frame.
B. At the expense of "one" the right hand bends at the elbow and actually lies on the left hand, at the expense of "two" it returns to its original position. Do the exercise 12 times, at the time of follow up your posture. Then repeat the exercise with the other hand.

A. Stand upright, legs shoulder-width apart, arms with dumbbells straightened and stretched over head, back straight, chin parallel to the floor.
B. At the expense of "one" bend your arms in the elbows, planting dumbbells behind your back( they should be at the neck level).At this point, make sure that the elbows are looking strictly at the sides. On the "two" account, go back to the starting position. Do the exercise 12 times.

A. The legs are shoulder width apart, the body is tilted forward and parallel to the floor, the neck is relaxed. Hands with dumbbells are freely lowered downwards.
B. At the expense of "one" spread your hands to the sides, lifting them to shoulder level. Do not strain your neck and do not buckle in the lower back. On the "two" account, go back to the starting position. Do the exercise 12 times.

A. Stand upright, feet shoulder width apart, keep your back straight, chin parallel to the floor. Hands with dumbbells are bent at the elbows and are put over the head.
B. At the expense of "one" turn the body to the right, at the expense of "two" bend so that the upper body is parallel to the floor. Slowly describe the semicircle. On the third count, go back to the starting position. Do the exercise three times on each side.

A. Stand upright, feet shoulder-width apart. Take in the left hand one dumbbell.
B. Make your right foot a wide step forward and transfer the weight of the body to that leg. Lean forward and lean your right hand on the right thigh. Left arm with a dumbbell bend at the elbow and pull back so that the shoulder was parallel to the floor. At the expense of "one" unbend the elbow of the left hand, pulling the dumbbell as far as possible.
C. At the expense of "two", return the hand to the starting position. During the exercise, make sure that the elbow does not move, remaining in its place. Repeat exercise 10 - 12 times with each hand. In order for the exercise to be clearer, try to imagine that you do not swing the dumbbell, but pull out the ship's rope.

A. Sit on a chair, legs widely spread apart and firmly rest against the floor. With your right hand, take one dumbbell and lower it down, placing it between your legs. With your free hand, rest in the left hip.
B. At the expense of "one" bend your hand with a dumbbell in the elbow joint, lifting the dumbbell to the chest level. At the expense of "two" return the hand to the starting position. Do 10 to 12 repetitions and change your hand.

A. Stand upright, the back is straightened, the chin is parallel to the floor, legs are shoulder-width apart, arms with dumbbells are lowered and relaxed.
B. At the expense of "one" raise your right shoulder, at the expense of "two" return it to its original position. At the expense of "three" raise your left shoulder, at the expense of "four", lower it. Perform 12 repetitions. During the exercise, watch your posture.

A. Stand upright, the back is straightened, the chin is parallel to the floor, legs are shoulder-width apart, arms with dumbbells are lowered and relaxed.
B. Bend both arms in the elbows at the chest level. On the account of "one" start a right hand bent at right angles to the head. At the expense of "two", return it to the chest level. At the expense of "three", put a left hand behind your head. At the expense of "four", return it to the chest level. Do 10 to 12 repetitions. During the exercise, make sure that the elbow is always in the same position. In this case it is the shoulder joint that works.

A. Take the dumbbells in both hands and put them on your shoulders, bending your arms in the elbows. Lay the legs on the width of the shoulders and squat slightly. Pull yourself into the stomach and buttocks. Straighten your back, your chin is parallel to the floor.
B. At the expense of "one", sharply push the weight of the dumbbells upwards, straightening your arms over your head, while straightening up on one leg and taking the other aside. On the "two" account, go back to the starting position. Repeat 10 - 12 times.

A. Take the dumbbells in both hands and lay them on your shoulders, bending your arms at the elbows. Lay the legs on the width of the shoulders and squat slightly. Pull yourself into the stomach and buttocks. Straighten your back, your chin is parallel to the floor.
B. At the expense of "one" slowly bend your knees, crouching deeper. On the "two" account, go back to the starting position.
S. On account of "one" slowly straighten your legs, rising up. At the expense of "two" squat in the starting position. Do the exercise 10 - 12 times. During the exercise, watch for the correct posture.

A. Stand upright, the back is straightened, the chin is parallel to the floor, legs are shoulder-width apart, arms with dumbbells are bent at the elbow at an angle of 90 ° and raised upwards. Shoulders are parallel to the floor.
B. At the expense of "one" make the right foot a wide step to the right and transfer the weight to it, slightly squatting. At the same time, the hands fall on the chest level. Elbows look down. You must, with the movement of your hands, pull off the shawl on your chest.
S. At the expense of "two" straighten your leg and spread your arms. Do the exercise on the other leg. Repeat exercise 10 - 12 times. During the exercise, watch for the correct posture.

A. Lie on your back, bend your legs in the lap, put the feet in the floor. Hands with dumbbells are spread on the sides.
B. At the expense of "one" raise your hands straight up, connecting your hands above yourself. On the "two" account, go back to the starting position. Repeat exercise 10 - 12 times. During the exercise, make sure that your neck does not strain.

A. Lie on your back, bend your knees, put your feet in the floor. Hands with dumbbells are dilated on the sides( about 45 ° from the body).C. Lift the straight arms 20 to 30 cm from the floor and make small flies. Do an exercise on 20 accounts. Take care not to strain your neck.