Body weight transfer on the right foot, left bend at the knees and lift off the floor. On the exhale, do sit-ups on the supporting leg. On the inhale fully straighten his right knee. Make 5 more sit-ups, then do squats on his left leg.
Get on your knees and hands. Right leg pull back, place it parallel to the floor, nosochek send over. Follow springy movement of at least 2 minutes. Change legs places, repeat on the left leg. Get some rest and do the exercise again, only bent springy leg at the knee.
Lie on your right side, place your hands as you are comfortable. On the exhale, lift up your left foot, sock pull away. Hold the leg perpendicular to the floor, without helping hand for 3 minutes. On the inhale, lower leg and relax. Lie on your left side and do the exercise on the right foot.
Lie on your back, arms, lower freely on the floor, legs lift up. On the inhale as widely as possible, spread legs, exhale connect them. Perform each exercise for 5 minutes. After a short break, you can do the exercise "scissors": inspiratory feet divorced, exhale cross them in the shins.
Legs bend at the knees, heels put around the buttocks. On the inhale lift your hips up, exhale, drop down to the floor. Follow springing motion for 1 minute. Then get some rest, again raise your hips. Weight transfer on the right foot, the left lift up. Hold this position for 15 seconds, switch legs places. Inspiratory drop to the floor completely.