12.Vacuum.

 A very super benefit exercise , muscles are in tone and skin is tight . And doing just on an empty stomach.Lie on the spine with bending legs.Delay breath on 4 sec, and after  draw in itself belly.And check for breathe in through nose is not to do, keeping drawer in belly for 20 sec, Slowly you can increase s time for delay. And belly is not stirring.Relax belly, breathe out air. And not worry,if an exercises you cannot to do from a first time.Keep in vacuum 15 sec is a too very good.

13. Press is on the Fitball.

Put legs on the fitball , hands  put widely for shoulders, not bending in spine, body finding an evenly line. fitball   need to pass on shin, till ankle. And on breath out pull up knees to the breast, and for the calculation of muscles press, on breathe in return to initial position.Doing are 15 repeats this exercise and right away without a rest, and right away passing  to second.

14. Buttock bridge.

 And lie on the spine, bending legs in knees in corner on 90 degrees.And on breathe in for a calculation, a  tension of buttock muscles in initial position returning. This exercises helps strengthens buttocks muscles.