my name is olga zankevich, and we will show you a set of exercises for ksenia, they will include threeises for the abdominal muscles and also for the development of stretching , we will start the first exercise lying on a mat lying on your back. you can parents do this on the couch on the bed on the rug, or as we will do it on the mat with a rounded back. we lie down on the mat, put our hands behind our heads and try to stretch, as if we just got out of bed and do a light stretch. take a deep breath in and out. bring the knee to the chest, clasp it with both hands. lift your chin and look at your knee. take a breath , stretch and as you exhale, the left leg flies towards you and you wrap your arms around it and read out inhale exhale again. well, here we are a little warmed up, you have already worked out a little abdominal muscles, abs and it's time for us to complicate, we will lie down. and we will pull up the two knees of the chest on the exhale. we will do grouping inhale, stretch and exhale and start like this every morning wake up. exhale this exercise is good to repeat 10 times

my name is olga zankevich.ere are three wonderful exercises that valeria and i will demonstrate to you, repeat both parents and children, this exercise will suit absolutely everyone and everyone. stand with your feet hip-width apart and spread your left leg out to the sides. bring back on the toe and now our exercise will be called a swallow. we will fly forward, look forward to yes, back inhale on the exhale. we will stand in the starting position and smile at each other , change legs and so we will perform five times on each leg, this will be more than enough. don't forget to smile. this breath enters the exercises, turn on each other and smile. it's time to complicate it a little, as we will complicate it, we will bend the knee of the left leg, stretch our right hand forward, and we will continue to perform the swallow, but the swallows are broken, the wing is inhaled, do not forget to smile as you exhale. yeah , here it is the complexity of this exercise, because it is very difficult to stand on one leg. le

my name is olga zankevich. today i will show you three exercises to mobilize the entire spine. children of any age, as well as parents and grandparents, because everyone has back problems and this is really a fact. we will need a small mat, a mat and some kind of weighting agent. you need to stand on two knees, two hands, feet hip-width apart, palm under the shoulder of the object, take it in your right hand and take it out. hands forward. left foot back and hold for 4 seconds and we will change the right hand. left leg left arm, right leg, please demonstrate lerochka, this is an exercise. and don't forget to repeat it with us. our second spine mobilization exercise everyone knows the cat very well. we will again stand in the same position stubbornly two knees, two hands, feet hip-width apart, palm under the shoulder while inhaling. we will round the back as much as possible, we will send to the navel on the exhale, we will lower and look will send the ceiling, and we will continue this eight times while inhaling and on the exhale. already warmed up. now we will perform health-