Especially recommended for beginners.

1. Stand with your feet together, rest your hands on the back of the chair. Raise as high as you can on your toes. Bend your knees and twist slightly, connect your heels, keep your back straight. Then tighten your buttocks and push your pelvis as far as you can. Hold this position for a while, then return to the starting position.

On bent legs, lower yourself a little and balance on your toes. Repeat the exercise, increasing the distance by 3 cm and trying to push the pelvis forward.

Do 30 times, then return to the starting position.
Here a special warm-up is needed – alternate inclinations with the palms to the floor, then the same thing, but with the legs wide apart, and 5 inclinations to each leg.

2. The exercise is similar to exercise 1. But you need to go down and up already by 6 cm, keeping straight on your toes. Perform 30 times.

3. Stretch your right leg in a horizontal position and keep it straight without bending. Lean it against the back of a chair, the height of which should not exceed 1 m, raise your hands up. Try to stretch the whole body so that the abdominal muscles tighten. Standing in this way, try to tilt towards the foot. Repeat 50 tilts for each leg.

4. The starting position is similar to the previous one, only bend your right leg at the knee and lean your foot on the back of the chair, holding it firmly with both hands. Try to straighten your right leg as much as possible and hold out in this position until the count of “50”. Repeat with your left foot.

And now it’s time to deal with the hips, the appearance of which often leaves much to be desired, especially for young mothers who have lost their harmony after childbirth. And it often happens that after the first pregnancy others follow, and then one can only sigh bitterly and console oneself looking at the children about the former beauty. But we hope that you do not belong to this category and are quite capable of returning the lost. So, let’s start implementing our plans.