The fifth set of exercises

Exercise 1.

Goal

• stretching the upper and the lower parts of the abdominal muscles.

Basic principles

• the pelvis should be firmly pressed to the floor;
• the head must not be standing back;
• while doing the exercise there should be the feeling of stretching of the upper part of the body muscles.

Equipment

• floor-mat or a rug.

Starting position

• lying on the floor, lean against your bent arms

Action

1. Lift the upper part of the body as high as possible leaning against the hands and stretching the elbows.
2. Bend you buttocks but do not take the lower part of the body off the floor.
3. Keep the position for thirty seconds and then slowly return to the starting position.

Repeat 4 times.

Exercise 2.

Goal

• stretching the upper, the middle and the lower parts of the back.

Basic principles

• stop stretching if you feel pain

Equipment

• floor-mat or a rug.

Starting position

• lie on your back, bend you legs and put the feet on the floor.

Action

1. Hug your legs to you, placing your arms a bit lower than the knees and pull them to your chest.
2. Reach for your knees with the neck and the head.
3. Keep the position for thirty seconds and then slowly return to the starting position.

Repeat 4 times.

Exercise 3.

Goal

• stretching the middle of the back and the buttocks.

Basic principles

• you should feel the stretching of your muscles, but stop stretching if it becomes painful;
• you should not take the shoulders off the floor.

Equipment

• floor-mat or a rug.

Starting position

• lie on your back, straighten your arms and put them down perpendicular to your body.

Action

1. Bend your right knee, pull it to the chest and turn left so that the knee touches the floor at the pelvis level.
2. Turn the head left, so that you face your left palm.
3. Keep the position for thirty seconds and then slowly return to the starting position.
4. Do the exercise with the other leg.

Repeat 4 times for each leg.

Exercise 4.

Goal

• stretching of the gluteus maximus muscles (buttocks).

Basic principles

• do the exercise slowly and smoothly, don’t tighten the muscles too much
• you should have the feeling of stretching in your muscles.

Equipment

• floor-mat or a rug.

Starting position

• lie on your back, bend your legs at right angle so that the hips are perpendicular to the floor and shins are parallel to it;
• put the outer surface of your left ankle on the right knee;
• link your arms under the right knee.

Action

1. Pull your leg to the chest slowly.
2. Keep the position for thirty seconds and then slowly return to the starting position.
3. Do the exercise with the other leg.

Repeat 4 times for each leg.

Exercise 5.

Goal

• stretching of the groin and the front pelvis surface muscles.

Basic principles

• the working leg shin and knee should not come off the floor;
• you should have the feeling of stretching in your muscles, but not
  
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