In the supine lift both legs straight up, hold the shoulders stuck to the mat and arms along the body on the mat, tint. With an exhalation, push shoulders to the mat and lift the pan slightly, hold for 15 seconds and return to starting position.
The fat pad (B)
In the supine lift both legs straight up, hold the shoulders stuck to the mat and arms along the body on the mat, tint. With an exhalation, pull your knees and chest against each other while longer and return to starting position.
The fat pad
In the supine bend your legs at the knees about the width of your hips, hands hold the chest, upper torso lift up so that the blades were lifted, touch. With exhalation, lift up toward the knees, keep your back straight.
After a brief hold on to return to the starting position Work out at least 25 times.
In the supine raise your legs so that your knees and hips right angle. Put your hands in the rear, cast. With an exhalation, bend one leg toward your chest, dial the trunk and touch the opposite elbow of the knee, the same on the other side Pages at least 20 times.Information Resource By Reviewlity
Lie on a mat with both legs outstretched.
One lift of about 10 cm from the pad Keep hands at the nape and Hold the position for 20 seconds. The lower leg is pushing the heel into the ground, lift the other foot about 20 cm and lift up and chest. Hold for 20 seconds. The entire repeat on each leg at least 30 times.
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