SUPER set of exercises from the trainer of Madonna Bashny.Net

The program created by Brooke Siler, coach and consultant Kirsten dunst and Madonna and author of the bestselling in the world of the book "Pilates — ultimate challenge to the body." The Creator of this workout says: women who think that the more time they will spend training, the faster you will regain old form, not quite right. Possible days to lift weights at the gym and not get the desired result.

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An important point when you exercise concentration and breathing. Complex Brooke Siler is designed so that after only a month of classes, you acquired the body you have always dreamed of, while doing only 15 minutes a day.

Exercise 1 Starting position: lying on your back, knees bent, arms extended along the body palms down. Pull your stomach and tensing the buttocks, inhale, lift the pelvis as high as possible.

Holding your breath, stay in this position for 5 seconds. Don't take your hands off the floor. Exhale and slowly lower the pelvis on the floor.
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Keep the main pressure we had on hand. Repeat the exercise 3-5 times. Exercise 2 Starting position: lying on back, knees pulled up to his chest, stomach, head raised.

On the inhale lift the left leg while straightening it. Grasp lower leg with both hands and pull until you feel discomfort. Hold this position for a few seconds, then exhale and quickly change the leg. Repeat the exercise 10 times for each leg.
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Exercise 3 Starting position: sitting on the floor with legs stretched forward, his fists clenched in front of chest, stomach, back straight. Inhale and lean back, as far as possible and hold for a few seconds. Do not strain your neck, head looking forward. On the exhale, return to starting position. Again pull your stomach and on the inhale bend forward, back straight taking his hands palms up. Touch fingers to the floor and sit without moving for a few seconds. Return to starting position. Repeat the exercise 4 times.

 
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Exercise 4 Starting position: sitting on the floor with legs apart wider than shoulder width in front. Arms out to sides to shoulder level with palms down.
Pull your stomach, inhale, touch left hand to right foot, turning your right hand behind your back.

 
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Keep the belly relaxed. On the exhale, return to starting position. Then repeat the tilt to the other foot. Follow the inclinations to each foot 10 times.

Exercise 5 Starting position: kneeling, hands resting on the floor, stomach sucked. Straighten your legs and raise up on tiptoes.
Straining the back, buttocks and calves, inhale, stretch forward and hold for a few seconds.

 
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Repeat the exercise 10 times. Exercise 6 Starting position: kneeling, arms stretched forward and deployed palms down, stomach in, buttocks tight, back straight, neck relaxed, head looking forward.

On the inhale, with effort, pull the hands back. Hold your breath and slowly turn your head to the left, then to the center and to the right. Exhale and return to starting position. Then perform the exercise in the other direction. Repeat it 10 times.

 
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Exercise 7 Starting position: sitting on the floor, knees clutched to her chest and clenched hands. Wobble. Pull your stomach and breath roll over it's necessary on the shoulder, exhale and, grouped with a rapid movement back to the starting position.
Repeat the exercise 10 times.

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Exercise 8 Starting position: sitting on the right thigh, and clasped his knees tucked up to the body. Grasp the ankle with your left hand. Exhale and stretch to the left, trying with my right hand pull the left ear.

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Inhale and return to starting position. Put your right hand on the floor and tilt your head bring your left hand to the right. Do 3-5 repetitions in each direction. Exercise 9 Starting position: standing straight, feet together, toes in hand, the right hand rests on the back of a chair. Put your left hand on the waist. Pull your stomach in and exhaling on 3 accounts, lift the left foot forward, lock for a few seconds, then lower. Repeat 5 times. Pause and repeat the exercise 5 times, lifting your left leg away from the hips.

Return to starting position and also, on 3 accounts, take the leg back. Hold for a few seconds and return to starting position.
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Do the same with the right leg. Repeat 5 times each leg. published   

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Source: www.magiclady.net/publ/sekrety_krasoty/fitnes/15_minutka_ot_trenera_madonny_i_kirsten_danst/9-1-0-875