Body & Health.

This simple complex of exercises will help you to feel better and to train the internal muscles of the body.
Stage 1
 Start to do these exercises lying. Later you can carry out ii with easily in any position and in any place.
1. Lying on a floor, on a belly, cross your hands before the face. Put them behind the forehead.
2. Compress hips with all force, keep in a pressure of 5-10 seconds, and then weaken.
3. After you will make this exercise for 10 times, start to strain muscles of buttocks together with muscles of an abdominal tension. Do 5-10 exercises a day.
After performance of the first exercise will cease to cause difficulty, start to train internal muscles.
Strain and weaken muscles of a small basin. On sensations it should resemble desire to constrain emiction. It is necessary to do this exercise as often as possible.
The third exercise of the first stage is carried out sitting in an armchair, having cast away on a back. You should sit so that you might see a muscle of an abdominal tension. Having retracted the belly, try to catch the position which gives an ideal picture - no pimples and folds.
Having mastered the third exercise, start to do it and two previous exercises together. at once you will feel what really your body can do.
The fourth exercise of the first stage:
1. Laying on a floor (face downwards), extend hands along a body.
2. Strain muscles of a back also lift the body. Throw back so that the ceiling was visible.
3. Fall down very slowly.
This exercise should be carried out for 3 times and gives flexibility to your body.
Stage 2
1. This exercise is carried out sitting on a floor. Legs should be stretched and hands should be put on the knees.
2. Serially stretch buttocks so that with their help to move on a floor forward. When there is a movement, bend knees and unbend them.
Such exercise will not only strengthen muscles, but it will also help to get rid of some extra centimeters at your hips.
The second exercise:
1. Rise; put legs on width of shoulders, you should do the stress on the heels.
2. Do movements by rotary toes of legs inside, and then - in an underside. Do it for 7 times in each direction.
3. Transfer weight from heels on the toes and rotate heels. This exercise should be also done for 7 times.
Well and, at last, the third exercise.
1. Standing at a wall so that the heels, buttocks and a back concerned a surface, weaken a body.
2. Compress buttocks and retract the belly so that the basin has come off a wall.
3. Stay in such position for 5-10 seconds, and then return to the starting position.
This exercise should be repeated for 3-5 times.