Starting position: lying on your back, legs bent at the knees, knees apart (during the exercise, the legs remain in this position, do not straighten your knees). Quickly put the right knee on the floor (if you are lying on the floor) towards the left leg – inhale. Return the right leg bent at the knee to its original position – the exhalation is gone

Then put the left knee on the floor towards the right leg – also inhale through the nose. Return the left leg to its original position – the exhalation is gone.

Do in a row (without stopping) at a fast pace 8 breaths-bending the bent knee to the floor, alternating the right and left legs. Then rest (3-10 seconds) and again take 8 breaths-bending to the floor in turn of each knee.

Remember! Knee movements and breaths are done at the same time!

The norm is 12 times 8 (i.e., a total of 96) breaths-bends of the legs bent at the knee to the floor. With a good workout in a row, you can do 16 and even 32 breaths-bending down with alternating legs without stopping.

This exercise trains the muscles of the perineum, the genitourinary and pelvic diaphragms very well, strengthens the urethra and vas deferens (in men) and the muscles of the vagina (in women).