Exercises for the waist
Twisting sitting
Sit up straight on a chair and fix the feet in one position, keep them on the floor during the exercise. Extend hands in front of him, then start to turn the body right and left to the abdominal area, you are "twisted". Turn as hard as you can and then for 30 times in one or other way. Do the exercise 3-4 times a week
Twisting standing
Rise directly, feet on width of shoulders. Hands in front of you bend at the elbows. The stomach pull. Then try to connect the right knee and left elbow, hold position, return to starting, and then pull right elbow and left knee. Make every day 3 sets of 20 each side.
Twisting lying
Lie on your back, hands bend at the elbows and place the palms down, legs straight, keep arms extended. Next, bend your right leg at the knee, move it to the left and touch the knee of the floor. Lock the position and return to start, then repeat with the left leg. Do the exercise 3-4 times a week for 20 times in each direction.
