Build your muscular corset

1. Bird-dogs in English: extra_id_1

2. The Commission shall adopt delegated acts in accordance with the opinion of the European Parliament and of the Council

3. Drying the curved legs

4. Pumps in the back

5. It's a boat

6. If you want to play extra_id_1, go to:

1. Bird-dogs in English: extra_id_1

Stretch out your left hand, stretching it out in front of you, and do the same with your right foot. Return to the starting position. If the exercise makes it too difficult for you, you can stop holding your starting position with your hand and foot upwards for a minimum of 10 seconds and repeat the movement to the other side. Do not bend your back too much into the bow, try to keep it in a straight line. Then wave your left arm and right foot, touching your knee with your elbow under your belly. Do at least 10 repetitions on one side and go to your opposite horse.

2. The Commission shall adopt delegated acts in accordance with the opinion of the European Parliament and of the Council

Keep your legs together, one on top of the other. Hold in this position for at least 15 seconds. Lie on your side on the mat. Lift your free hand over your body. Make a side bridge on the other side as well. Then lift your body, leaning against the base with your hand and the side of your foot.

3. Drying the curved legs

The thigh and belly should also form a straight angle. The other leg should remain motionless. Do the exercise 10 times on each leg. Lift the legs and bend them in the knees at an angle of 90 degrees. Without changing the curve, turn the left leg as if you want to touch the floor with your knee. Return the tip to the base position and do the exercise on the opposite side. Lie on your back.

4. Pumps in the back

Remove your chest from the floor, bend your back back back, do at least 10 push-ups back, put your hands behind your head, and your pelvis and legs should now be flatly attached to the floor.

5. It's a boat

With your back, they should form the letter V. Hold this position for at least 10 seconds.

6. If you want to play extra_id_1, go to:

This setting is your starting position. Hold this position for a moment and go back to the starting setting. Set your lower knee. Then rotate your back as much as possible (the movement resembles a stretch that is easy to observe in a cat, hence the name of the exercise), pointing your face towards your thighs. Do at least 15 repetitions. Look forward and straighten your back, holding your hands under your shoulders.