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1. To perform the first exercise, sit on the floor and straighten your back. Bend your knees and bring your heels together without lifting your feet from the floor. Pull your heels as close as possible. Lean forward as low as possible so that your head reaches the floor. Slowly raise your body to the starting position. Breathe out while bending, and breathe in when lifting. The exercise should be repeated 10 times. Be prepared that this exercise may not work the first time.
2. Sitting on the floor, stretch your legs forward. Keep your body straight. Pull your feet towards you. Without bending your knees, without lifting your feet from the floor and keeping your back straight, lean forward. Repeat the exercise 10 times.
3. Spread your legs as wide as possible, but do not bend at the knees (the optimal angle between the legs is 120 degrees). Keep your back straight. Pull your socks towards you and lean forward. Return to starting position. This exercise must also be repeated 10 times.
4. Get on your knees, spread your legs hip-width apart and sit on the floor.
Don't forget to keep your back straight! Slowly lean back on your hands. Try to lie completely on the floor and relax. Inhale and exhale deeply and slowly. Hold this position for 60 seconds and return to the starting position. Do the exercise 10 times. Don't be discouraged if you fail to complete this exercise the first time. Do what you can, just pay attention to a straight back.
These are very useful tips and exercises for women of any age ... I recommend! Thanks for the helpful article...