3. Thin waist
Initial position: To perform twists, lie down on the floor. Bend your knees at a right (or approximately right) angle, feet flat on the floor.
Exercise: Having taken a deep breath, lift your upper body off the floor. Round your back, trying to reach your opposite knee with your elbow. Repeat in the opposite direction. It’s important not to take your lower back off the floor. It’s advisable to do 3 sets of 10-15 reps on each side.
Initial position: The plank is performed sideways with a straight arm. One leg (upper) stands on the edge of the foot behind; the other (lower) is a little bit ahead. Your free hand lies on a thigh.
Exercise: Lie on your left side. Leaning on the floor with your left hand, lift your thighs and legs, with feet and legs tightly closed, and toes facing forward. On the exhale, straighten your left arm and at the same time raise your right arm (hold it strictly on your left shoulder line), or leave your arm behind your head. To keep your balance, tighten your buttock muscles. Hold this position for 15 seconds (or as long as you can). Take a rest, and repeat 5 more times.