Exercises for slenderness

Lying on the back

1. Hands behind the head, stretch - inhale;Lower arms along the body - exhale.

2. Pull in and then relax your stomach. Breathing is arbitrary.

3. Bend the right leg diagonally to the left shoulder, then unbend. Repeat this movement alternately with each foot. Breathing is arbitrary.

4. The legs are bent. Move the legs to the right, then to the left( legs together).The first 1-2 weeks of exercise to perform, without lifting the foot from the support, then feet on the weight. Breathing is arbitrary.

5. Circular motion with the feet( "bicycle").The first days to perform alternately with each foot, after 1-2 weeks - with two legs. Breathing is arbitrary.

6. To reach for your head with your hands - inhale;bend your legs, pressing them with your hands to your chest, - exhalation.

7. Raise the right leg diagonally to the left, then lower it. Alternately. Breathing is arbitrary.

8. Circular movements with straight legs( legs together).Alternately in each direction. Circle perform on exhalation.

9. To move from the position of lying to the position of SID and back. Breathing is arbitrary.

Standing on all fours

10. Lower the pelvis to the right, then to the left, without lifting your hands from the support. Breathing is arbitrary.

11. Bend your hands and go to the prone position on your stomach, then straighten your arms, returning and position on all fours( hands do not move).Breathing is arbitrary.

12. Lift your leg - inhale, lower - exhale. Alternately.

Standing

13. Walking is normal;walking, rolling from heel to toe;walking, lifting your knees high - 2-3 min. Breathing is arbitrary.

14. Circular motions forward, then backward. Breathing is arbitrary.

15. Hands up. Lean forward - exhale, then return to the starting position - inhale.

16. Hands on the waist, feet shoulder width apart. Circular movements with a basin to the right. Then left. Breathing is arbitrary.

17. The hands are lowered. Legs shoulder width apart. Hands in the parties with a turn to the right - an inhalation, to accept an initial position - an exhalation. The same with a turn to the left.

18. With a hand on the back of the chair, raise and lower the right leg without touching the floor. Then the left foot. Breathing is arbitrary.

19. Holding hands behind the back of the chair, remove and lower the right leg without touching the floor. Then the left foot. Breathing is arbitrary.

20. Hands above, feet shoulder width apart. Circular movements of the body. Alternately in each direction. Breathing is arbitrary.

21. Squats. Inhale - stand up, exhale - sit down.

22. Walking is normal;walking, performing a step with your left foot swinging your hands to the left, right - swing to the right. Breathing is arbitrary.

23. Standing, holding hands behind the back of a chair, alternately raise your legs, touching the knees of the back of the chair. Breathing is arbitrary.

24. Slow running.0.5-5 minutes.

25. Walking is normal;walking the hand through the sides upwards - inhale, lower - exhale.1-3 min.

26. Standing, holding your hand behind the back of the chair. Makhi relaxed foot back and forth. The same with the other leg. Breathing is arbitrary.

27. Standing with his hands on the back of the chair, climb on his toes - inhale;roll on his heels, lifting his socks, - exhale.

28. Hands to the sides - inhale;Lower your arms with a half-tilt forward, relaxing, - exhalation.

29. Hands on the abdomen. Inhale - the stomach protrudes, the brushes glide along the belly and sides;exhalation - the stomach is drawn by the hands.