Lie on the floor, lower forehead on his folded hands. On the exhale, tighten your buttock muscles for a few seconds, then relax with a full breath. Make another 5 - 10 approaches and slightly complicated exercise. With inhalation strain with the buttocks and abdominal muscles more. Repeat at least 7 times.
The next exercise you can do much more than the previous one. It is convenient to do in almost any conditions: sitting at work, lying on the couch, standing in line for food, etc. Feel the pelvic floor muscles, strain them, as if trying to avoid urinating. Alternately contract and relax these muscles for 5 - 10 minutes.
Sit on the floor, leaning on his hands outstretched behind. On the exhale, tighten your abdominal muscles to his stomach became smooth and elastic. On the inhale, relax the press. Perform 10 - 15 reps.
Without changing the starting position, do the exercise, which is a combination of the previous three. That is, at the same time as you exhale you strain your buttocks, pelvic floor muscles and press. Try to feel every muscle stress. You udites its capabilities, which did not even know before.
Lie on the floor, hands free to lie along the body. Inspiratory tense back muscles and lift the body up, take your head back. Exhale gently lower yourself to the floor. Perform 4 - 5 sets of 3 reps.
Sit on the floor, arms crossed over his chest, legs straighten. Begin to move forward due to the variable voltage of one or the other buttock. Scroll thus 1 - 1, 5 meters. Then change direction, come back, moving backwards.
Stand with your back to the wall, touching her neck, shoulders, buttocks and heels. On the exhale, tighten your glutes and press, you will feel like the pelvis is directed forward. On the inhale, relax. Repeat 5 times.