This set of exercises is quite simple and available to do at home. Literally 15 minutes is enough for all exercises, and if you do them regularly, the result will not be long in coming.
Instructions
Step 1
Sit on your knees and lower your arms along your torso. Sit on your left thigh, while turning your arms to the right, then straighten and sit on your left thigh, while pulling your arms to the left. Do this exercise 10 times in each direction.
Step 2
Lie on your back with your arms extended over your head. Put your legs bent at the knees to the left, then to the right and straighten again. Do the exercise 16-18 times.
Step 3
Stand up. Place your hands on your belt, legs apart. Make 12-15 springy bends with straightening now to the right and then to the left.
Step 4
Sit on the floor, rest on your hands behind your back. Raise your straight legs up and spread them to the sides, then connect them again and lower them down. Do the exercise 15-20 times.
Step 5
Lie on your right side with one arm under your head and the other on your belt. Lift your straightened leg up 20 times, then roll over onto your left side and do the same exercise with the other leg.
Step 6
Stand up straight with your feet together and your hands on your waist. Do torso bends to the left, right, then turn left and right. Perform movements 15 times in each direction.
