11.Lie on the spine, hands are for body along, sit without hands help, and to do are three swings inclines to the front, try with forehead touch are knees,repeat are 12-16 times.

12.Lie on the spine, bended legs slightly raised,turn both legs to the left, try with left knee touch a floor, same doing in other side,repeat are 12-16 times.
13.Lie on the spine, hands are for body along, slightly rise are bending legs, and with toes touch a floor behind head, repeat are 8-12 times.

14.Sit and support with hands back, rise pelvis, and doing alternately wave with legs are to the front and back, repeat are 6-12 times with an every leg.

15.Stay on the knees, hands are on the waist, incline back, after return back, repeat are 6-8 times.

16.Same pose, sit on the floor to the left, return back, repeat are 8-12 times in every side.

17.Lie on the belly, wrists are on the floor to shoulders near, bend leg, move to the side a knee and look on his, repeat are 8-12 times with an every leg.

18.Lie on the belly, wrists are on floor, as near to shoulders, bend leg, move knee to the side, and look on his, repeat are 12 times with an every leg.

19. Stay on four, bending out a spine, bending out a spine, stretch belly, and keep pose for 3-5 sec, repeat are 6-8 times with are 5 sec.intervals as for the rest.

20. Stay, legs together, hands down, step doing a first with a left leg, hands move in sides, bend is breathe in, return back and with hands catch a breast cell is breathe out, same with an other leg,repeat are 3-4 times.