Perform the first 4 exercises lying on your back.

1. Raise one leg up at an angle of 90 degrees, the other – 5-10 cm from the floor. In this case, both legs are straightened, and the socks are extended. Stretch your arms forward, as if you want to reach for something. Try to lift your shoulder blades off the floor. Maintain the pose for 60 seconds. The same, changing the position of the legs.

2. Take the same position as in exercise 1, only bend the leg, which was parallel to the floor, at the knee. The foot rests on the floor. Hold the pose for 60 seconds. The same, changing the position of the legs.

3. Legs bent at the knees, lift up. Stretch your arms forward parallel to the floor, palms bent, as if you are resting against a wall. Raise the body. Freeze for 60-100 seconds.

4. Legs, slightly bent at the knees, lift up. The toes are stretched out. Straightening your arms in front of you, try to lift the body. With your fingers, you seem to be trying to reach your socks. Maintain this position for 60 seconds.

5. Lie on your side. Raise your legs, bent at the knees, up. Raise your body, stretch your arms forward. With one of them, you seem to want to reach your heels. Hold the pose for 60 seconds. After a short rest, repeat the exercise. The same, turning to the other side.

6. Sit on the floor. Bend one leg at the knee behind you, stretch the other to the side (the toe is also extended) and lean towards it with the body as low as possible. Try to grab this leg with your hands. Maintain the pose for 60-100 seconds. The same, changing the position of the legs.

7. Sit with your right side to the support (it can serve as an ordinary chair), bend your legs at the knees. Body weight is on the right thigh. Grab a chair with your right hand, put your left on the thigh of your right leg. The back is straight. Raise your left leg slightly above the floor (no more than 5-10 cm). Move it gently up and down. Please note: the lower leg is parallel to the floor. Perform the exercise for 60-100 seconds (if it is difficult, then in 2 sets of 30-50 seconds each). Then repeat it. The same, turning to the support on the other side.
Do this exercise by swinging back and forth for 30 seconds with one or the other leg raised above the floor.

8. Reclining on a bent supporting leg and resting your hands on the floor, swing the other leg straightened at the knee (toe extended, heel turned up) for 100-120 seconds. The same, changing the position of the legs.

9. Lying on your back and spread your arms to the sides, lift the straightened leg up. Then gradually lower it to the side, while turning your head in the opposite direction. Do not lift your shoulder blades off the floor. Gently swing your leg with an amplitude of 5-10 cm from the floor for 60 seconds. The same, changing the position of the legs.

10. Sit with your legs wide apart, toes pointing out. Tilt your body towards your left leg, trying to touch it with your chest. Maintain the position for 60-100 seconds. The same, turning the body to the right leg.

11. Without changing the starting position, gently tilt the body forward. Fold your hands in front of you on the floor. Rock your torso up and down for 60-100 seconds.

12. Kneeling, stretch your straight arms above your head, pull your stomach in, keep your back straight. Perform soft, springy half squats without touching your buttocks to your heels for 60 seconds.