Starting position: standing straight, arms hang freely along the body. On the count of “times” while inhaling, tilt the torso to the right, after which, on a passive exhalation, slightly (not completely) straighten up. Then again (without a pause) tilt to the right and a noisy short breath in through the nose, followed by straightening and passive exhalation.

After taking 8 breaths-tilts, stop, rest for 3-5 seconds (while taking the starting position) and do 8 tilts again. Thus, it is necessary to complete 12 “eights”, i.e. 96 slopes (“hundred”) to the right. After that, do the same amount of tilt to the left. There will be 2 “hundreds” in total.

In this exercise, the body after each tilt does not reach a straight position, it straightens only slightly. It is fully straightened only during a pause (rest).

If the exercise is well developed, pause for 3-5 seconds not after 8, but after 16 or even 32 inclinations. If you are tired, increase the pause to 10 seconds.

With a good workout, tilts to the right and left can be combined, for example, 16 tilts to the right and the same amount to the left, followed by a rest of 3-5 seconds. With this combination, you can do not 2 “hundreds”, but one.

If you want to strengthen your abdominals or quickly remove fat from your waist and hips, you can perform this exercise with dumbbells weighing up to 2 kg. And for those who find it difficult to stand, I recommend doing this exercise while sitting.

I remind you that in our gymnastics, movements and breaths are performed strictly simultaneously. Do not pull your breath, it should be short, like clapping your hands. Do not close your eyes while exercising.

Exercise “Sideways” – very well strengthens the spinal column and back muscles. It also helps to get rid of excess weight for adolescents who are lagging behind in physical development, helps to increase growth. But this exercise is categorically contraindicated for spinal hernias, as well as for S-shaped scoliosis!

If you have problems with your spine (common osteochondrosis, hernias, injuries, displacements), do this exercise very carefully. In no case do not strain, only slightly indicate slopes, increase the duration of rest to 10 seconds and pause for rest after 8 or even after 4 bends. And do not forget to sniff loudly, noisily while bending over, otherwise it will be very difficult for you. During the pause, straighten up, relax and stand (or sit) without thinking about anything, not even about breathing.

Over time, with daily Strelnikovskaya gymnastics, your spine will get stronger, discomfort will disappear, and the body will fulfill your every desire, enjoying the movement!