The gymnastics complex is designed to smoothly move from one part of the callanetics to another. “Belly dance” is performed after exercises to strengthen the muscles of the thighs. It is necessary to preliminarily relax the body for about 5 minutes, after which proceed to gymnastics.

First, warm up your abdominal and back muscles.

1. Get on your knees, with your heels touching your buttocks, and stretch your arms above your head so that you feel like you are 2 inches taller. Then lift your torso over your heels. Stretch up again. Move your hips to the right as far as you can. Keep your head and shoulders high. Smoothly, as it were, draw a kind of circle with the pelvis. Then stretch as far to the left as possible. Move alternately to the left, then to the right 50 times. Try not to touch the buttocks with your heels, only under this condition the exercise is considered successfully completed.

2. Starting position – kneeling. Bring your feet together, raise your hands as high up as possible. Then stretch up as high as you can and begin to lower yourself onto your heels. At that moment, when you feel that in a moment you will touch your heels, freeze and tighten your buttocks. In this position, try to hold out, counting to 50. Then lower yourself to the starting position, do at least 50 times.

3. This exercise is similar to the previous one. Only at the moment when you return to the starting position on your heels, strongly tighten your buttocks and push your pelvis forward. Hold this pose for a while (but not for long). Then, with the help of the internal muscles of the thighs and pelvis, smoothly transfer the body to its original position on the knees. Perform 100 times.