6 simple exercises combining yoga and Pilates. What could be more effectively ?! Bashny.Net

If you do not like to go to training and want to do at home, then yoga or Pilates are perfect for you. You do not know what to choose? Then by simple home exercises with elements of both health systems. These popular fitness trends focused on the rehabilitation and the general strengthening of the body. We suggest you pay attention to the perfect training facility that we have made. It will help you relieve stress, make joints more flexible, align the spine and improve muscle tone. Is paid to training only 10 minutes a day, and soon you will notice a positive result.

1. Lie down on your back, raise your feet up and keep them at an angle of 90 °. Hands clasped behind his head and slowly lift the body. When the body is at an angle of 20 °, lock the body in this position for a few seconds and then slowly lower it. Repeat the exercise 10 times.





2. In the "back to" lift one leg up. Join hands behind his head to the castle. Try to reach the opposite elbow to the knee. Repeat this exercise 10 times, alternating left and right legs.





3. Place your hands directly under shoulders. Straighten legs and upris good socks on the floor. The body should be from top to bottom on one level and form a straight line. In no case do not bend the lower back. Stay in this position as long as possible.





4. Lie down on your back. Raise both the body and pull him to bend your knees. Palms with the need to look up.





5. Do exercise strap on his hands. Then try to bend one knee and took them up to the elbow. Then repeat on the other foot. Perform 10 times on each.





6. Lying on your back, stretch your legs and pull the socks away. Raise both the body 30 degrees and comes off his feet from the floor. Hold this position as long as possible. Then lower slowly to the floor. Repeat the exercise 10 times.





If you will perform these simple exercises every day, you'll notice how quickly will improve your health, will be knee pain and improve muscle tone. These classes also help you to lift your mood.

Share this universal set of exercises with friends.

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