Shaping for weight loss: effective exercises for home and gym, reviews

Shaping helps you lose weight, remove fat from problem areas, and make your figure graceful. Find out how it differs from other workouts and get super-effective sets of exercises to practice at home!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/11/2021

Shaping is designed as a comprehensive system for correcting body parameters. The word “shaping” means “shaping” and this accurately conveys its essence: the technique is focused on creating the correct proportions of the body and designing beautiful curves of the body. The program helps you gain toned shape, correct problem areas and lose weight.

At the first stage of shaping for weight loss, it is necessary to undergo an extensive system of tests, which allows you to choose the appropriate complex for a given person. Age, anatomical and physiological characteristics are taken into account, which makes the course targeted, optimal and effective.

The main advantage of the system is that it helps not only to lose weight, but also to eliminate figure flaws. In addition to losing weight, which worries the vast majority, the program takes into account the need to increase certain areas that women ignore. Even with excess weight, some women need to enlarge their ankles and forearms, which increase the visual imbalances of the parameters.

You need to understand that shaping is not only training, but also an extensive nutrition program, ensuring sufficient sleep time, regimen and other principles of a healthy lifestyle.

The difference between shaping and other types of gymnastics

To understand the difference between shaping and aerobics, callanetics, fitness and other systems, you need to understand the targeted focus of this approach, which does not aim to achieve an athletic body type with prominent muscles, but to provide a feminine figure and focus on improving health. That is, along with losing weight and changing body proportions, shaping guarantees a healing effect.

However, if you take a closer look, each of these directions has many differences. Fitness is designed for the entire body, while the technique in question acts directly on those areas that are subject to adjustment. The essence of shaping is that it is not just gymnastics, but a science-intensive health system that takes into account the needs of modern women not only in losing weight, but also in improving their well-being.

Most exercises in this direction are performed from a lying position, and this type of exercise has a positive effect on the functioning of the cardiovascular system and joint flexibility. This fact confirms the position that shaping, first of all, promotes a healthy lifestyle and only secondarily, weight loss.

Who is it suitable for?

Basically, shaping for weight loss is suitable for anyone who has a desire to lose weight and maintain good physical shape. Most often, this technique is chosen by the following categories of people:

women who are overweight – the method was originally created for them;
recently - obese men, who are advised to first lose weight and strengthen the heart muscle with the help of a shaping program, and therefore move on to men's training with heavy weights;
women who are not overweight, but want to correct their figure in problem areas.

Pros of the system

Individual approach. Even if diets and other sports activities do not bring the desired result when losing weight, you can be sure that the goal will be achieved, because the method takes into account the metabolic rate, the ratio of muscle and fat tissue and the dynamics of changes.
Giving the body softness and elasticity, not burdened by hard relief.
Systematization of nutrition, which becomes permanent.
Shaping allows you to get rid of excess weight problems, normalize digestion, and solve a number of problems of human organ systems, which ensures the preservation of youth and excellent health.
Allows you to overcome complexes and become more self-confident.
Small amount of time spent on shaping. In combination with dietary nutrition, training time will be 90–180 minutes per week.

Tips for doing exercises

Before classes, it is advisable not to eat heavy high-calorie foods , and after classes, fast for another 3 hours.
Never wear too much clothing in order to lose weight as quickly as possible. You still won’t lose weight faster, but you are guaranteed to overheat your body and deteriorate your health.
If you are new to shaping and sports in general, you should not overload yourself at the very first lesson . Increase the load gradually as your endurance increases.

Minuses

Relatively high cost of the program. Provided that you need to visit a sports club all year round, the amount becomes noticeable.
You should not skip shaping training, as this will distort the picture of changes occurring in the body.
Training takes place in a group, which causes embarrassment for shy people.
Incompatibility with other sports. The nature of the diet provided by shaping consists of food with a low protein content, which worsens health during intense physical activity.

Benefits and harms

Let's look at the main pros and cons of shaping for health. I consider the main advantages:

Exciting, energetic and invigorating workouts, devoid of routine.
Group training format (almost always training with friends or like-minded people is more interesting and effective than doing it alone).
Formed training goals and the most effective ways to achieve them (incorporated into the methodology itself).
High energy consumption, as a result, accelerated fat burning.
A great way to simultaneously develop aesthetic muscles and remove excess fat.
Beneficial effect on joints and ligaments.
Development of coordination and flexibility.

Even if classical shaping is foreign to you, I recommend including some of its elements and exercises in your workouts or alternating them with strength training. This is equally beneficial for both women and men.

The disadvantages I consider:

Presence of a catabolic phase. It will slow down muscle building in cases where fat loss is not required.
The need to carefully form groups, selecting people with equal levels of physical fitness (the problem with all group sports).

There are no other disadvantages or potential harm to health in shaping.

Nutrition

Classes will not bring the desired result if you do not follow the necessary nutritional rules that complement the system. If you ignore these rules, you may not get the expected results or lose weight at all. By eating properly, you can harmonize your metabolism and improve the health of many organs. In addition, fat burning in this mode occurs constantly and smoothly, without stress on the body.

The main parameter is a low protein diet. This approach allows you to give your figure feminine and soft curves without building an overly muscular profile during exercise.

In general, the proposed menu is simple and accessible; it does not take much time to prepare complex dishes.

The emphasis in nutrition should be on vegetables and fruits, fresh, boiled or stewed.
Consumption of cereals is allowed.
The consumption of sweets is limited, but you can allow yourself to eat 20 g of dark chocolate with high cocoa content or 1 tsp. natural honey.
On the day of training, protein foods are excluded from the diet.
6 hours before training, exclude animal proteins (meat, milk, eggs, etc.)
4 hours before - do not eat legumes and cereals.
Eating is prohibited 2 hours before and 2 hours after training. This measure allows you to speed up getting rid of extra pounds while losing weight.
The daily calorie intake should not exceed 1600 kcal.
Meat and dairy products can be eaten once a day.
Drink at least 2 liters of purified water without gas per day.
Don't eat salty foods.
The amount of fruit eaten is no more than 1 kg.
Replace the use of butter with vegetable oil.
Don't eat before bed.

The list of prohibited products looks like this:

pastries and white bread;
milk chocolate, candies and sweets;
vegetables with a high starch content (potatoes, beets, corn);
sweet carbonated drinks;
sugar;
fried and fatty foods.

The basic nutritional rules of shaping for weight loss are valid for everyone, but they are supplemented by the recommendations of a shaping trainer and are constantly adjusted according to the dynamics of changes in the parameters of a particular person.

Reviews and results

“Ksyu: I was terribly tired of the usual gym, I wanted some variety, and I took me to the shaping section in the same club. I always laughed that they only wipe the floor there. Also, these retro videos with Cindy Crawford always made me laugh. But when I went on my own, I could barely stand the training. Very intense, the pace is frantic, the exercises are unfamiliar. If it weren’t for the transitions, I would have gotten sick from shortness of breath. I liked it, I won’t go back to the gym again.”

“Egor: I started with video lessons, then signed up for the gym. Apart from the coach, I was the only man in the group) I was very shy, but then I met everyone and got involved. I lost 14 kg, gained a little muscle, but they are not growing well. Still, for this it is better to use quality rather than shaping. I plan to include 2 strength training sessions per week to add mass exercises. Don’t listen to anyone if you want to change your figure - it will help 100%.
And one more thing about the hall. When I studied at home, I studied everything in pictures, watched various tutorials, and crammed exercises. This is all bullshit, because with a coach you learn in a week what you yourself spent a month trying to understand. Don’t waste your time, trust those who have already made this mistake.”

Photos before and after

Photos with physical metamorphoses of athletes of different levels clearly demonstrate the possibilities and benefits of shaping. This technique really works, and even training loads provide quick results without harm to health.

Types of programs

The standard shaping system involves the use of two fundamentally different approaches to training. They pursue different goals aimed at different results and therefore differ in many aspects.

Catabolic

The health-improving stage of shaping for weight loss, during which active efforts must eliminate excess deposits and fat reserves. Also at this time, the structuring of muscle mass occurs. In connection with the goals set, nutrition is also undergoing changes: dairy products should not be consumed at all. The only dairy products allowed are low-fat kefir, low-fat cottage cheese and natural yogurt. Any sweets during this period are strictly prohibited.

Anabolic

In order to gain beautiful proportions and change the contours of the body in accordance with the client's requirements, this program is designed. To maximize the firmness and elasticity of muscles in the anabolic phase, you need to focus on protein foods (lean meat, various varieties of legumes, fish and seafood, eggs, low-fat dairy products). An hour before the start of training, it is imperative to ensure the intake of protein foods.

Training should be carried out systematically. Single trips to the gym will not be effective and will not help you lose weight.

Contraindications

There are not many contraindications to shaping. These are diseases such as:

fractures or sprains;

heart and vascular diseases;
presence of joint implants;
flat feet;
diseases of the stomach and digestive organs in an acute form;
viral, infectious diseases, including ARVI;
malignant neoplasms;
postoperative period.

If you experience any discomfort during training, you should inform your trainer and consult a doctor.

Shaping for weight loss is a good way to lose excess weight in a healthy and beneficial way. Whatever method you choose, the main thing is to follow your goal and try to do the exercises as best as possible and regularly. Only then can you expect a positive result.

Shaping in a sports club

This shaping option is more effective. This type of training is especially recommended for beginners, since the entire process takes place under the supervision of a trainer who can choose the ideal type of nutrition and set of exercises.

Pre-training tests

When visiting a sports club for the first time, a beginner who has decided to engage in shaping for weight loss is subjected to a series of tests that help determine problem areas, the type of metabolic processes, physical endurance and other characteristics that give a complete picture of the individual characteristics of a particular client.

You need to answer questions as truthfully as possible, since the effectiveness of the selected programs directly depends on this.

All answers are analyzed by a special computer program, which issues a conclusion in electronic form. Additionally, the parameters that the client intends to obtain during the classes are entered. Parameters marked with a solid line show the existing picture, and italics indicate the necessary outlines of the figure. This technique was not chosen by chance and combines physical and psychological principles that allow a person to move more confidently and purposefully towards results.

The further algorithm for admission to a sports club is as follows:

Before starting classes, you must undergo a list of anthropometric measurements, including physical characteristics (height, weight), metabolic parameters and eating habits.
Based on the test results, shaping club specialists will be able to create a complete list of training programs and diet for the next month.

At the beginning of each month, tests are repeated and the computer model of the figure is compared with the previous one, which clearly shows how much the client was able to move towards his goal over the past 30 days. This tactic has proven itself very well, since the changes are gradual and the person involved in shaping is not always able to assess them adequately. A computer model allows you to fairly assess the extent of changes that have occurred and instill confidence in the chosen strategy.

Features of classes in the shaping club

Shaping instructors who are allowed to work with clients must undergo preliminary basic training in the field of nutrition and coaching. This is a rational approach to the cost of classes, since a monthly subscription to a shaping club costs about $50. This is a great way to save on a visit to a nutritionist, since a specialist will select an individual nutrition system and a full set of exercises on the spot, which will involve all the necessary muscle groups and load.

Many beginners harbor the fear that they will not be able to cope with the physical activity and intensity of the classes. These fears have no rational basis, since the training is designed taking into account the endurance of a particular person and does not exceed the level of his physical capabilities.

The nutrition and training program will be updated and adjusted monthly, and this is the main key to the success of shaping, because the requirements of the body with the initial weight and after weight loss are completely different. The body has the ability to adapt to the same calorie intake and the effectiveness of exercise decreases significantly because of this. But due to the fact that qualified trainers take into account the variability of the response to changes in external conditions and load, the relevance of the measures does not decrease throughout all classes.

Study space

The requirements for sports classes are determined by a number of shaping characteristics:

specially equipped rooms must be equipped with mirrors on one of the side walls. This requirement is especially important for beginners, as it helps them monitor the correctness of the exercises;
a monitor and sound system should be installed in the classroom to accompany the classes with video materials on which exercises for all muscle groups will be recorded;
in the warm season, they often try to conduct classes in the fresh air, so the use of open aerobic areas prevails.

By attending dance shaping training, a person more actively controls and trains the coordination system. Oxygen consumption during exercise with musical accompaniment increases by 20–30%, which has a great effect on blood saturation with oxygen and increased oxygen transport to brain cells. Therefore, after training, an increase in the level of brain activity is noticed and memory mechanisms are activated.

Algorithm for training in the hall

Warm-up: in the initial stage there is always a phase of warming up muscle tissue and preparing for physical activity. In parallel with this, the joints are prepared. This avoids the risk of sprains and injuries. Warm-up necessarily includes movements such as turns, bends, active circular movements, hula hoop exercises, running in place and jumping rope.

The master instructor forms the group in such a way that the exercises demonstrated are suitable for each group member. This allows you to select a video specifically for this category of students and skip irrelevant exercises.

Basic exercises: each exercise must be repeated many times - up to a hundred times (several minutes in a row), this contributes to targeted, feasible exercise and the fight against fat deposits. This load is designed even for women with a low level of physical fitness.

Exercises to increase the amplitude of ligament stretching.

A relaxing shaping complex that promotes a smooth transition to a static state.

At the end of the workout, a bath with a mixture of sea salt and herbal decoction (sage, mint, calendula or nettle), which help speed up metabolic processes, will give excellent results. An even better option is visiting the sauna. This will help avoid soreness after intense exercise and get rid of lactic acid in muscle fibers. You can have a self-massage session in the bathroom or sauna.

The trainer strictly monitors the correct execution of exercises and breathing, and gives corrective recommendations. Sometimes it measures your pulse and heart rate, which allows you to timely allocate time for short breaks.

Cloth

The shape for shaping should be comfortable, not restrict movement, and made from materials that have proven themselves to be suitable for active sports. 100% synthetic materials are not the best option. The material must be “breathable”, freely allowing air to pass through and not retaining sweat.

If it is possible to use thermal underwear with a “sauna” effect, then burning of fat folds during shaping will occur 2 times faster.

Training shoes must be of high quality. It is better if these are sports “breathable” sneakers made from natural materials. After each lesson, they must be completely dried to prevent the possibility of developing fungal diseases.

Fitness club program

If you want to do shaping in a regular fitness club, then you should understand that this will be a program that does not adapt to the individual characteristics of the body of each trainee, which is a disadvantage.

But there are also many advantages. The main one is control by the coach. In addition, the halls are adapted for comfortable group classes. They are equipped:

a flat floor with a non-slip surface;
mirrors for correcting movements during training;
a sufficient amount of sports equipment (dumbbells, expanders, gymnastic sticks, etc.);
audio equipment and monitors for sound or viewing video materials;
air conditioning system.

Often, clubs have the opportunity to receive additional massage treatments, and sometimes SPA, which helps to enhance the effect of physical activity. Water treatments and a relaxing massage help muscles recover after training, relax, and return the energy spent in the gym.

Exercises at home

If you don’t have the opportunity to attend shaping clubs, then doing classes at home will help. This approach is especially relevant for those who have already achieved the desired weight loss result when visiting specialized places and now need to constantly maintain the achieved parameters.

Video tutorials that can easily be found on the Internet are suitable for this. The “Shaping with Cindy Crawford” series, the course of the “Russian Shaping Federation” and other similar video tutorials are very popular. The only thing to remember is that these lessons are designed for an average metabolic rate, weight, and possible workload.

Video lessons are conducted with music. This makes it easier to follow the rhythmic performance of tasks, allows you to maintain a given rhythm and control the standard length of each exercise. In addition, rhythmic music makes you feel more alert and energizes you.

It’s good if you have the opportunity to train in front of a mirror: this will allow you to compare your performance of the exercises with how the video trainer performs them.

It is necessary to ensure a sufficient supply of fluid; the feeling of thirst should not distract from concentrating on your well-being and the correct execution of all elements. To do this, before starting the video lesson, you need to prepare a bottle of purified water and take a few sips each time the need arises.

To avoid excessive load in the first days of menstruation, you need to reduce the load, limiting yourself to a reduced training time, since active sports at this time can disrupt the monthly cycle.

You should not train every day, even if you really want to, because your muscles need rest and a recovery period between exercises.

Benefits of home lessons

Material savings.
Time saving: hours spent traveling to the shaping center and back are eliminated.
The ability to independently adjust the start and end times of training, and as a result, less dependence on the training schedule.
The lack of a team, which often becomes the reason for free exercise, especially for shy people.

Minuses

Lack of a trainer who can monitor the correct execution of each element of the exercise.
The inability to adjust course depending on changes that occurred during training.
The average orientation of video lessons, which causes less effectiveness of shaping due to the fact that an individual approach is excluded.
The need for independent monitoring of pulse and breathing. The pulse should not be more intense than 130 beats per minute. Holding your breath is prohibited. Inhalations and exhalations must be uniform and deep in order to ensure an active supply of oxygen to the lungs.

Props for home training

Need to purchase:

standard size sports mat (180x60 cm). You can replace the sports mat with a regular carpet. The main condition is that the floor must be warm;
2 dumbbells, weighing from 0.75 to 2.5 kg. For women, it is advisable to purchase light dumbbells, as they help develop smooth relief without pronounced muscles. Heavy weight is more suitable for men.

Lesson sequence

Warm-up: a necessary step that reduces the risk of muscle and ligament sprains, the likelihood and degree of pain over the next days. Consists of smooth movements that gradually accelerate the heart rate and increase body temperature by 1-2°C. It is possible to use smooth dance movements that match the rhythm of breathing.

You need to start warming up with circular movements of your head and turning your neck up and down and from side to side.
Thoroughly stretch the shoulder girdle with circular movements and smooth swings of the arms crosswise and to the sides.
Rotate your torso from side to side and bend down, touching your palms to your toes.
Circular movements of the legs in the hips and knee joints.

Warm-up lasts no more than 10 minutes.

The main part: during the execution of each element, a muscle load should be felt; if it is absent, it means that the exercise is being performed incorrectly. The main part consists of a number of courses aimed at specific muscle groups. Each course should last at least 4 minutes, divided into 2 approaches of 2 minutes, between which you need to stretch and straighten your body and muscles.

Active stretching stage: carried out after the main stage, since the muscles by this moment are as warm and elastic as possible. The emphasis in stretching is on the main muscle groups of the back and lower extremities. In this phase, it is very important to observe moderation and not make unnecessary efforts so as not to tear the ligaments, since the recovery period is painful and long. This will be an obstacle both for training and for general physical activity.

A complex for relaxation, the so-called “cool-down”: helps restore breathing, pulse, and gradually slow down the heart rate. A cool-down is necessary for a smooth transition to passive mode without health problems.

Video

Basic concepts and rules

Shaping for weight loss is one of the progressive types of physical activity that promotes effective weight loss and figure correction. The word to shap itself translated from English means “to form.”

There are three main types of shaping classes:

Classic individual programs. They are carried out in certified shaping clubs, where a trainer, doctor, nutritionist and, possibly, even a psychologist will work with the client, who will help with motivation. If this is not the case in your region of residence, you can contact a fitness center with a shaping trainer, from for further clarification, consult a nutritionist and receive recommendations on acceptable physical activity from a therapist after passing the necessary tests.
Fitness centers often have their own nutritionist and doctor.
Averaged programs . Suitable for all healthy people whose weight does not exceed the norm by more than 20 kilograms. Most fitness centers that offer physical activity such as shaping operate according to these programs. Classes include physical exercise and general nutrition and lifestyle advice.
Classes at home using video courses. Involves independent testing and monitoring of diet, measuring and recording parameters and results, organizing the place and time of training.

Shaping for weight loss is based on several rules:

intense rhythmic activity is performed to music;
the main emphasis is on range of motion and tempo;
The duration of the lesson should be more than 40 minutes, ideally an hour;
each exercise is performed 20 to 25 times - this allows the muscles to receive the required load.
the intensity of exercise is determined by the heart rate: the norm is a pulse from 120 to 160 beats per minute;
if the pulse is lower, the load should be increased;
if the pulse is higher, then you need to slow down the pace, wait until the pulse rate drops, you can drink water and continue exercising.

During the break, you need to walk in place and do breathing exercises; you cannot stop and sit.

Sets of exercises for specific muscle groups

Not all of the complexes given below are mandatory. It must be remembered that shaping is targeted, so you need to decide which areas require adjustment, and which you just need to maintain in good shape.

Each basic exercise is performed 10–20 times, in several approaches. The repetition of one element should last for 3–4 minutes.

For arms and chest

You need to hold dumbbells of the calculated weight in your hands. Smoothly raise your arms up, bending your elbows 90° to your body. Quickly bring your elbows in and out to the center and to the sides.
With outstretched arms, lean against the wall in front of you. Slowly bend your arms at the elbow joints, arch your back and try to touch the wall with your chest. Return to original state.
Place your feet shoulder-width apart. Raise your arms with dumbbells to the sides and move them back.
Bring your palms and elbows together in front of you. Press firmly on the lower parts of your palms for 6 seconds. Relax your palms.

For waist

Take a lying position. Place your right hand perpendicular to the body, and place your left hand behind your head. Smoothly lift your body off the floor, lifting your back and upper legs. Slowly return to the floor. Change the position of your hands and repeat the exercise.
Lying on the mat, lock both hands behind your head. Smoothly raise your legs and try to cross your knee joints to your elbows.
Lie on your side, transfer the load to your arm bent at the elbow. At the same time, a deflection is formed in the waist area. Even out this deflection by lifting and extending your body into a straight line. Get down to the floor. Repeat on the other side.
Clasp your hands raised up into a “lock.” First bend to the right side, then forward, to the left and down.

For upper press

Lie on your back, bend your legs at the knee joints. Stretch your arms above your head. Slowly raise your arms and back, gradually pull your arms forward. Do not raise your torso above 40° above the floor surface, as this greatly increases the pressure on the coccygeal area of the spine and can lead to its overload.
As in the previous exercise, place your arms above your head. Legs are bent at the knees. Raise your torso by placing your hands between your knees and spring back, extending your arms further forward for three counts.
One leg is bent at the knee, the other is raised vertically, the toe should be pulled towards itself as much as possible. Raise your back towards the raised leg, which is slightly bent at this moment, and hold for 3 seconds.
Sitting on the floor, you need to bend your knees and spread them apart. Stretch your arms forward. On the count of “one, two, three,” lower your torso back without touching the surface of the floor with your shoulder blades. On the count of “one, two, three,” return to the starting position.

For lower abs

Sitting on the floor, bend your legs and place your palms on the floor. Straighten both legs. Gradually pull your knees towards your right shoulder and straighten up. Then pull your knees towards your left shoulder. Return to starting position.
The starting position is the same as in the previous exercise. Raise each leg alternately to the shoulder on the same side.
An exercise commonly known as cycling. While lying down, make rotational movements with your legs. Slowly at first, then with gradual acceleration. Then slow down again until it stops completely. It is prohibited to place your feet on the floor between repetitions.
Lying on the floor, place your legs bent at the knee joints. While rocking, gradually bring your knees closer to your stomach. A sign of correct execution is a feeling of fatigue in the lower abdominal muscles.
From a lying position, leaning on your elbows, slowly raise your straightened legs. Draw the numbers of the first ten in the air with your fingers with your right foot, and then with your left and both feet at the same time.

Abdominal exercises should be performed closer to the end of the workout, because this muscle group is the most energy-consuming and after working on it, sudden fatigue sets in, which will prevent you from performing the remaining exercises well.

For the stomach and back

Take a position lying on your stomach. You need to spread your arms slightly (approximately at an angle of 30°), rest your palms with your side ribs on the sports mat. Lift your chest off the floor and lower it back.
Lower your head and press your arms bent at the elbows to it. Make your back as round as possible by bending forward and down. Then straighten up and try to connect your elbows behind your back.
From a lying position, try to lift your shoulder blades up, securing your hands behind your head. The legs should be bent at the knees.
Place your feet shoulder-width apart. With your back straight, bend forward so that your body is parallel to the floor. Straighten your arms to the sides and make turns in different directions with maximum amplitude.
Sitting on the floor, raise your straightened legs and stretch your arms forward so that the angle between your body and legs is a right angle. Fix your torso in this position for 10–15 seconds. Relax.

For legs

Stand up straight. Quickly make walking movements in place without lifting your feet from the floor. After 10 such movements, take a step to the side, clasp your palms in a “lock” in front of you and do a half-squat for 5 seconds.
Your feet should be slightly wider than your shoulders. As you exhale, slowly squat down, and as you inhale, rise up without leaning forward.
Kneel down and lean on your arms bent at the elbows. Straighten one leg and make even lifts up with it so as to make an even line with the body. Change your leg and perform the same movements with it. The toe should be as tight as possible, preventing the lower back from bending.
Starting position: lying on your side, leaning on your arm bent at the elbow. With a straightened leg, lift up and lower your leg down.

For the buttocks

Lie straight on your back, pressing your palms firmly to your sides. On the count of “one” you need to bend your knees without lifting your feet off the floor. On the count of “two,” lift your pelvis up, transferring the load to your head, shoulder blades and feet. Tighten your gluteal muscles as much as possible. On the count of “three,” lower your pelvis to the floor; on the count of “four,” straighten your legs and straighten up.
Place your left hand against the wall. Keep your back straight. Bend your right leg at the knee and grab your toe with your right hand. Pull your leg tightly towards your stomach, then take it back and press it to your buttocks with your right hand. Straighten up. Repeat the same for the other leg.
In a lying position, bend your knees and lift them slightly. Place your left leg on top of your right knee and forcefully pull it towards you with your hands. Repeat with the other leg.
Lying on your stomach, extend your arms forward. Raise your right arm with your upper body and bend over. Without lowering your hand, raise your straightened legs as high as possible. Lie down on the floor. Repeat the movement with the other hand.
Stand straight, fix your hands on your belt. Slowly lean back, sliding your hands down your legs. Straighten up.