Friday

For the first four days, we improved our posture, made our legs slender and beautiful, and our arms and neck flexible. To have an ideal figure, this is not enough. Therefore, today we will continue the set of exercises and strengthen our back muscles. While taking care of our body, we sometimes forget about our back. But the back muscles should be regularly stressed. By strengthening the back muscles, we simultaneously achieve another, no less important result - we make the waist thinner. Who among us has not dreamed of a “wasp waist”. The thin and flexible form of women is glorified by poets. Artists dedicated their best paintings to women with thin waists, and sculptors sculpted masterpieces of plastic art, making a thin waist an example to follow. To make your waist thinner, you first need to get rid of excess fat that is deposited on the abdominal wall. To do this, you need to strengthen your abdominal and back muscles. It is the back muscles that we will focus on today.

Exercise 1 (Fig. 10). I. p. - lying down, press your back to the floor. Raise your hands in front of you or place them under the back of your head, wrapping your thumbs around your neck. Press your elbows and shoulder blades to the floor. Spread your legs slightly, turn both feet to the right so that the big toe of your left foot is behind the heel of your right. On the count of 1-2, turn your torso to the right and at the same time turn your head in the opposite direction, 3-4 - return to i. p., 5-6 - turn your torso to the left and at the same time your head in the opposite direction, 7-8 - return to i.p. Do the exercise 8-10 times. During the exercise, make sure that your shoulder blades, head and heels are pressed to the floor at all times, without lifting them or bending your knees.

Exercise 2. The starting position and turns are the same as in the previous exercise, cross your right legs over your left. On the count of 1-2, turn the torso and straightened legs to the right, 3-4 - return to i. p., 5-6 - turn the torso and straightened legs to the left, 7-8 - return to i. p. Do the exercise 8-9 times.

Exercise 3. I. p. - lying down, press your back to the floor. Raise your hands in front of you or place them under the back of your head, wrapping your thumbs around your neck. Place the heel of your right foot between the first and second of your left foot. On the count of 1-2, turn your torso and legs to the right, simultaneously turn your head to the left, 3-4 - return to i. p., 5-6 - turn your torso and legs to the left, head - to the right, 7-8 - return to i. p. Perform the exercise 8-9 times.

Exercise 4. I. p. - sitting, hands on your belt, bend your right leg at the knee and place your right foot on your left knee. On the count of 1-2, turn right, 3-4 - return to i. p., 4-5 - turn left, 7-8 - return to i. n. Change legs and do the same. Perform the exercise 8-9 times.

Exercise 5. I. p. - sitting, bend your knees, pull your feet as close to your body as possible. On the count of 1-2, lower your knees so that they touch the floor, first to the right, turn your head to the left, 3-4 - return to i. p., 5-6 - lower your knees to the left side, turn your head to the right, 7-8 - return to i. p. Do the exercise 8-9 times.

Exercise 6. I. p. - sitting, bend your legs at the knees and spread them apart, pull your feet closer to your body. On the count of 1-2, lower your knees to the right side so that they touch the floor, while turning your head in the opposite direction, 3-4 - return to i. p., 5-6 - lower your knees to the left side, while turning your head to the right, 7-8 - return to i. n. Do the exercise 5-6 times.

Exercise 7. I. p. - lying on your back, bend your knees, pull them to your chest and hug them with your arms. On the count of 1-2, roll back and forth, 3-4 - left and right, 5-6 - return to i. n. Do the exercise 6-7 times.

Exercise 8. I. p. - lying on your left side, rest your head on your bent left arm. The right hand rests on the