Sit on the floor cross-legged or on your heels, bend your arms at the elbows and push to the side. On the inhale, expand the body, twist at the waist to the left. On the exhale, take a direct position. In the next breath turn around to the right. Make a total of 10 - 16 twists.
Stand up straight, put your hands on the waist, feet shoulder width apart. With an exhalation tilt body to the left, stretching over his head right. Inspiratory stand up straight. On the exhale, bend to the right and stretch your left hand. Repeat 7 times in each direction.
The starting position of the body is the same as in the previous exercise. On the inhale, expand the body to the left thigh keep still, move the right hand to the left, directing it in front of him. With an exhalation return to the starting position. In the next breath Twist to the right. Repeat the exercise 10 times on both sides.
Sit on the floor or on a chair, put his hands on his stomach. Exhale strongly tighten your abdominal muscles and hold your breath for a few seconds. On the inhale completely relax your stomach. Repeat the exercise 10 times. Such manipulation can prodelyvat not only in training, but also at any time convenient to you (in transport, for economic affairs, at work), with his hand on his stomach does not necessarily place, and the very muscle tension press almost not noticeable to others.
Stand with your feet together, hands down along the body. On the exhale, lift your right hip up, while reducing the lateral abdominal muscles. Inspiratory stand up straight. Next breath proceed with the rise of the left thigh. Do 10 repetitions on each side.
Feet shoulder width apart, arms lift over your head. On the exhale, lower your right hand to the left foot, make a small twist. Inspiratory stand up straight. Repeat the slope in the opposite direction. Make exercise 8 - 10 times.