1. Sit on the carpet, straighten your knees, connect your shoulder blades, raise your head. From this position, start moving forward: extend your right arm and right leg in a movement from the hip, then do the same movement with your left leg and left arm. Thus, move forward 2 – 3 m, gradually increasing the distance. Aimed at slimming the hips and buttocks.

2. Lie on your back, stretch your arms along the body, press your palms firmly to your hips. On “one” pull your knees up, keeping your feet on the floor, on “two” lift your hips up, leaning on your head and feet. Strongly tighten the muscles of the buttocks, arms along the body. The torso and head should be in one line – up to the knees. On three, lower your hips and on four, straighten your legs.

3. Lie on your back, put your feet on the edge of the chair, stretch your arms along the body, palms down. For one, lift your hips, tensing your buttocks muscles, and lean on your head and heels. Hands should fit snugly on the floor. Hold this position for two. On three, lower your hips and on four, rest. Repeat 10-15 times.

4. Sit on the floor, put your legs together, raise your head, straighten your back. Make a sharp turn to the left with your arms slightly bent at the elbows and rest on the floor. At this time, make vertical “scissors” with your feet. Pushing off the floor with your palms, return to the starting position and connect your legs together. Then do the same in the other direction, i.e. to the right. Repeat 5-10 times. Don’t hold your breath. The exercise may seem difficult at first, so do it slowly, including the whole body.

5. Lie on your stomach, take your head back, rest your chin on the floor, stretch your arms along the body. On “time” raise your hands (elbows are straightened) and at the same time the right leg straightened at the knee up. Take a breath at this moment. On two, lower your arms and leg to the floor. Breathe out. On “three” raise your arms and left leg up – inhale. On “four” lower your leg and arms – exhale. Repeat with each leg 5-10 times. After a few days, try lifting both legs at the same time.

6. Lying on your back, bend your knees and lift them up. Place your right foot on your left knee and pull towards you, helping with your hands. Do the same by changing the position of the legs. Repeat 6-8 times.

7. Rest your right hand against a wall or door, pull your left leg with your left knee to your stomach with your left hand, keep your back straight. Holding the left hand toe of the left foot, pull the foot to the buttocks. Repeat, switching arms and legs.

8. Stand straight, feet together, hands on the belt. Perform deep lunges forward with three springy swings (the leg standing behind is on a full foot). Then take the starting position. Repeat lunges 8-10 times with each leg.

9. Lying on your stomach, straighten your arms forward. Raise your arms along with your torso and bend. Then lift straight legs as high as possible and bend again. Repeat 6-8 times.

10. Stand up straight, lower your hands and clench into a fist. Take your left leg back, at the same time raise your arms up and bend. Take a starting position. Repeat 10-12 times with each leg.

11. Exercise “frog”. Lie down on the floor. Grasp the toes of the bent legs and pull them strongly towards you, bend. Slowly lower your arms and legs to the floor. Repeat 6-8 times.

12. Stand right next to the chair, put your right foot on it. Lean forward, touch the fingers of straight hands to the sole of the left leg. Repeat 10 times for each leg.

13. Stand up straight, hands on the belt. Leaning back, slide your hands over your legs. Don’t bend your legs. Repeat 10-15 times.

14. Lie on your back. Bend your knees and spread your legs to the sides, stretch your arms along the body. Tighten your buttocks, slowly raise your pelvis and just as slowly lower it again. Repeat 8-10 times.

15. Lying on your stomach, put your arms bent at the elbows in front of you. Alternately raise the right and left legs bent at the knees, and then sharply straighten them. Repeat 16 times for each leg.

16. Stand up straight. Perform circular movements of the pelvis to the right, to the left, on straight legs and crouching.

17. Legs apart, arms to the sides. Move your pelvis to the right, left, forward, backward. The same – with a springy movement, a cross, a square and crouching on his feet.