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| Exercises for Your Health | But if you have no time to go in for any of these kinds of sports, we can propose you some easy exercises, which you will be able to fulfill at home.
For your small of the back muscles:
o Sitting on a floor, stretch your legs, bend your left leg and throw it through your right knee. Turn your shoulders left. Breathe the air in and out. Repeat 8 – 10 times.
For your back muscles’ strengthening:
o Lying on your back put your stretched arms into the sides. Bend your left leg and through it through your right one. Put your arms into the point of departure and breathe the air in and out several times. Repeat the exercise 10 – 12 times.
o The point of departure: resting on your knees and palms. Slowly cave your back in, lean your head down, and bend your back up again. Repeat 8 – 10 times.
For your hips:
o Make your shoulders straight, raise your chin and make a deep breath, as if stretching upward. Hold the chair with your right hand. Make slight swings backwards and forwards with your left leg. Then turn around and repeat this exercise. Make it 5 times.
o The point of departure: lying on your side, on hand rests on the waist, the other is leaned along the floor. Raise your leg, move it forward, then backward. Repeat this exercise with the second leg. Make it 12 – 15 times.
For the muscles of your breasts:
o Stand on your knees. Bound your head while breathing the air out and raise it while making a deep breath in. Your back should be slightly caved in. Repeat 10 times.
o Squat; rest your knees against the floor. Clasp your palms to each other. You can make this exercise, sitting on a chair as well. Repeat it 25 – 30 times.
For the muscles of your body and arms:
o Point of departure: resting on your knees and palms. Move your body mass onto your legs, without moving your arms – lean forward, then return to the point of departure. Bend your right hand in the elbow area, and, stretching the left hand, try to touch the floor with your left shoulder. Return to the point of departure. Repeat this exercise with your right hand. Make it 10 times for each hand.
For you to relax:
o Sit on the chair edge, put your hands down and curve your back. While breathing in, make yourself straight, and sit in a previous position after you have breathed out.
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