The complex should be repeated twice a day, but it does not need to be done in full - it can be disassembled into parts.
Before training, sit briefly on your hips and repeat each exercise 4–8 times (unless otherwise directed). Don't overdo it: if you're not feeling well, you can reduce the number of repetitions. The main thing is that everything is done correctly.
Standing exercises
Exercise 1
Stand straight with your feet in a straight line. Stand on tiptoe and slowly lower yourself down. Repeat 20-30 times. Now spread your socks apart and place your heels together. Again 20-30 calf raises. Repeat the same with your toes and heels closed.
exercise 2
Walk around without lifting your socks off the floor.
Exercise No. 3
Legs together, hands on the seams. As you exhale slowly, pull your shoulders back. Relax as you inhale and tilt your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your arms and stand on tiptoe. On the exhale, return to the starting position.
Exercise No. 5
The starting position is the same. As you inhale, raise your arms and stand on tiptoe. As you exhale, raise your leg so that you are in the swallow pose. The same with the other leg.
Exercises lying on your back
Bend your knees and pedal an imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Alternately bend and bend your right foot and then your left foot.
Exercise # 8
The starting position is the same. Rotate your feet and legs left and right without lifting them from the chair.
Exercise 9
Hands - along the body. Raise your straight legs, twist your foot left and right, then away from you and toward you.
Exercise # 10
Legs together. Slowly stand on your shoulder blades, spread your legs, wave and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee towards your chest. As you exhale, point it straight up and lower it down. Repeat with your right foot.
Exercise 12
Without taking your feet off the floor, bend your knees, put your hands on your hips. As you inhale, raise your head and body, reaching out to your knees or grabbing them. As you exhale, slowly return to the starting position.
Exercise # 13
Hands on the seams along the body, bend your knees and keep your feet on the floor. Breathe out slowly, pull in your stomach, breathe in - inflate.
Lie on your side
Exercise # 14
The exercises are performed first on the left side, then on the right side.
Legs are straight. Supporting your left hand, place your right foot on the floor in front of your left knee and grab your shin with your right hand. Bend your left foot towards you and lift your left leg up. Slowly lower it down. Do it 5-10 times.
Exercise 15
Legs straight, resting on your left elbow, palms of both hands on the floor. Bend your left leg and straighten your right leg forward and bend at the foot, pulling the tips of your toes toward you as far as possible. Lift your legs up, lift the right one, and then slowly lower it, but don't put it on the floor. Repeat 10-15 times.