These exercises are performed with a chair whose back height does not exceed 1 m.

1. Sit on your right buttock facing a chair, bend your right leg at the knee, put your entire foot on the floor. Stretch your left leg to the left and at the same time slightly back and bend at the knee. With your right hand, hold on to the back of the chair, and lower your left hand onto your thigh and, as it were, push it forward.
At the same time, rest your left knee on the floor and begin to gently lift your left foot off the floor. The pelvis is in a position directed forward, the back should be straightened. Raise your left knee as far as you can and move your leg back. Then slowly bring your leg back. Gently move your foot forward and backward at least 100 times.

2. Starting position, as in exercise 1. Stretch your left leg to the left side, while you should not feel discomfort. If you still feel it, then move your foot a little closer. Raise your left leg off the floor as far as you can and hold this position for a while. Perform at least 50 times, alternating legs.

3. Starting position – on your knees facing the chair. Straighten your shoulders and lean back, and strain your back. Push your pelvis as far forward as possible. Then bring your shoulders forward and bend your back, while stretching your spine. Without taking your feet off the floor, gently lift your left knee up and tilt it to the side, hold on for a while, then tear your foot off the floor a few centimeters. Move your knee back a little and return to the previous position. Repeat 100 times.

4. Kneel in front of a chair that is about half a meter away from you. Stretch your straight left leg to the side, tensing your buttocks. Raise your left leg off the floor as far as you can. Stay in this position for a while. Perform at least 100 times, 50 with each leg.

5. Sit on the floor with your back to a chair at a distance of about 10 cm, no further and no closer, grasp the back of the chair with your hands. Connect your legs and stretch in front of you. Then bend them at the knees and lift them to the chest as much as possible, without lifting your toes from the floor. Straighten your legs and lift them off the floor as high as you can. Repeat 100 times.

6. Starting position – kneeling, touching the buttocks of the heels. Try to straighten up as much as possible, trying to push your hips forward as much as possible. Then return to starting position. Repeat 50 times.

7. Starting position – emphasis lying on the arms, which are bent at the elbows, touching the floor with the chest. Stretch your legs and torso and lift one leg so that it is at the level of your back. Return it to its original position. Do the same with the other leg. Do 50 reps with each leg.
For the next exercise, do 20 squats to start, gradually bringing them up to 50.

8. Stand up straight, spread your legs wide and squat on each one in turn. Do about 50 half squats on each side.

9. Starting position – standing on the left knee. Bend the right leg at the knee, hands are on the right knee. Move the body to the right leg forward and down, then change the position of the legs again. Do 20 times in each direction.

10. Starting position – lying on your back. Bend your leg, grab it with both hands and pull it as close to your chest as possible. The other leg remains motionless. Then change the position of the legs. Do 50 reps with each leg.

11. Lying on your stomach, bend your leg and use your hands to try to touch the heel of the buttocks. The other leg does not come off the floor. Then lower this leg and repeat the same with the other leg, do 100 times.

12. Sitting on a chair, legs straight, lift the right leg to the left thigh, return to the starting position and repeat at least 50 times. Do the same with your left foot

13. Perform a deep forward bend, straight arms with palms almost touching the floor (60-100 seconds). Then медленно разверните корпус к опорной прямой ноге. The torso seems to “lie down” on the leg, tightly clinging to it, with the main load falling on the back of the thigh. Grasp your ankle with your palms. You should experience a pleasant feeling of warmth. The same, turning to the other leg. This exercise is ideal for people who lead a sedentary lifestyle.

14. Feet shoulder width apart. Lean forward, clasping your knees with your palms, spread your elbows to the sides. You seem to want to stick your body between your legs.

15. Feet together. Lean forward, gently wrap your arms around your knees and bury your nose in them.