Lie on the floor (carpet welcome mat or sports), put your hands under your buttocks. Lift up straight legs and ten times spread them apart and bring back. The legs should be stretched.
Get on your knees, straighten the foot and lower your arms along the body. While slowly sank to the floor on the right side of the foot and tilt the body to the left, with his hands in front of him pull ahead. Jerk return to starting position. Repeat this exercise ten times for each side.
Stand up straight, with your feet shoulder width apart, toes outward. Keep your arms straight ahead, slowly squat while straining thighs and buttocks. At the lowest point of pause for a few seconds, stand up. Do three sets of ten squats.
Lie on your right side, lean on the arm, bent at the elbow, upper leg bend at the knee, pull it forward. Move it forward. Begin to raise and lower the lower leg as high as possible. Make two sets of eight times to each side.
Lie on the floor on your right side, bend at the elbow, right arm and lean on her left hand, lean on the floor in the abdomen, legs straight, leave. Raise and lower your left leg straight. Make two sets of eight times for each side.
Lean hands on the wall, bend your leg, lift the knee to waist level, move aside, then make a "swallow" relegating foot back, lower leg. Do this exercise ten times for each leg.
Lean hands on the back of a chair, stand with your feet as much as possible, begin to squat. Squatting is slower, stop for a few seconds at the bottom and return to starting position. Make ten squats. Shake your legs to relax the muscles.
Stand up straight, with your feet shoulder-width apart, slightly bend their knees, hands pull back. Then bend your elbows, arch your pelvis forward and lift up on tiptoes. In this position, pause for a few seconds and straighten. Make exercise ten times.
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