Homemade Five Exercises for Blooming Women

We all know how important regular physical activity is for our body, and old age is not a reason to stop it. You need to take care of your body at any age. Complex exerciseIt should be different from the training of young people and take into account all age-related changes in the body.

With age, irreversible changes associated with aging occur in the body: the cardiovascular system deteriorates, bones become more fragile, muscle mass decreases. All this leads to a decrease in physical activity and deterioration of the body as a whole. Especially if you have neglected sports before.





Here comes the time when it is time to help your body and slow down aging. That's a great fit. Pilates classes. Why Pilates? Because such training allows you to stretch the muscles and ligaments well, establish coordination and maintain the body in excellent shape. At the same time, they do not require much effort, they are performed at a slow pace without jerks.

Therefore "Site" offers you a set of exercises for mature women and men, which will help to maintain the body in shape and slow down the aging process.

As with any training, regularity is important in Pilates. It is important to exercise every day or at least three times a week. They should be done carefully and with moderate load. During classes, pain, discomfort or dizziness should not occur.

After class, you will feel lightness and a rush of vivacity. Regular training will improve the condition of the body, normalize cardiac and respiratory activity, restore joint mobility and certainly improve mood! Well, here we go.

5 Best Exercises

1. Exercise 1
   A simple exercise to start with. So, lie down on your back, legs bend in your knees so that your heels form a line with your hips. Now slowly press your legs to your stomach, linger a little in this position and slowly lower back. Watch your breath and pace. Do not rush, perform the exercise slowly, focusing on muscle tension. Do 10 to 15 repetitions.
   
   
   
   
2. Exercise 2
   A stunning exercise that strengthens the abdominal muscles and perfectly massages the spine. Original position lying on the floor, arms extended back. Take a deep breath, strain the press on the exhale and smoothly twist the body up and forth, starting from the neck. Slowly raise your back, vertebra behind the vertebra. Extend the body and arms forward, rounding the back. Deep breath again. Now the same smooth movement back. Slowly lie down on the floor, feeling each vertebra.
   
   In the initial position, fully stretch the spine and stretch. Repeat the exercise 3 to 5 times. During the exercise, do not hold your breath, do all movements slowly and smoothly, try not to strain your neck.
   
   
   
   
   
   
3. Exercise 3
   This exercise will strengthen the muscles of the abdominal press, arms and legs, and also help to improve coordination of movements. Starting position lying down, legs bent, arms along the body. Deep breath. On exhalation, bend your legs smoothly and press them to your chest, linger in this position. Take your hands off your feet and stretch both legs up. You need to keep your legs straight, but if you can’t, you can bend them first. Repeat the exercise 6-8 times. Do not forget to monitor your breathing, try to pull the spine, but without sudden movements.
   
   
   
   
   
   
4. Exercise 4
   Let's stretch the spine a little again. The initial sitting position, legs crossed (something similar to the lotus position), hands on knees. Slowly lean to one side, simultaneously raise your hand and turn on your head. Stay at the end point for a few seconds and return to the starting position. Repeat 10-15 times in each direction. You do not need to bend too hard, make sure that there is no discomfort in the spine.
   
   
   
   
   
   
5. Exercise 5
   An exercise that is suitable for those who sit a lot and suffer from back problems. The initial standing position, legs on the width of the shoulders, arms along the body. Slowly lean forward, arms out in front of you, legs slightly bent. Stay at the end point for a few seconds and return to the starting position. Keep your back straight and your arms outstretched and keep your ears in line. Make 10-15 slopes.
   
   
   
   
   
   

Do not forget that before the exercises must be done warm-up. In this video, a beautiful girl will show you the best exercises for this.

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This light gymnastics is simply indispensable for every person. It is suitable for both women and men. Remember to do it every day and you will notice how your body changes. Age is just a number, and it doesn’t force you to be decrepit and weak. A little effort and you're back in shape!

Do you do gymnastics? Maybe you have more effective exercises? Be sure to share with us in the comments!