And for a best result to add a fast walking on a morning for 30 -60 minutes for three times/week.
1.As lie on the side, bend legs, one hand put under head, other before itself, rise up bended top leg, after return back, doing as three approaches, for 12 times,repeat with other leg.
2. As lie on the spine, legs stretched, heels pressed to floor, hands for body along, rise buttocks, leg one keeping parallel to floor, bend and bend out knee, for three approaches doing for 12 times, for other leg repeating.
3. As lie on a side, bend legs, one hand put under head, other before itself, a leg lied on top,straight, rise up, after return back, doing for 4 approaches for 12 times,repeating with other leg.
4. As lie on a spine, left leg put on right, right bended in knee, right hand keeping on occiput, top body part raise for diagonal for direction a left knee, after slowly return back,doing for three approaches for 12 times, repeat to other side.
1.As lie on the side, bend legs, one hand put under head, other before itself, rise up bended top leg, after return back, doing as three approaches, for 12 times,repeat with other leg.
2. As lie on the spine, legs stretched, heels pressed to floor, hands for body along, rise buttocks, leg one keeping parallel to floor, bend and bend out knee, for three approaches doing for 12 times, for other leg repeating.
3. As lie on a side, bend legs, one hand put under head, other before itself, a leg lied on top,straight, rise up, after return back, doing for 4 approaches for 12 times,repeating with other leg.
4. As lie on a spine, left leg put on right, right bended in knee, right hand keeping on occiput, top body part raise for diagonal for direction a left knee, after slowly return back,doing for three approaches for 12 times, repeat to other side.
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