21+Exercises+To+Get+Into+Shape

EXERCISE #1
Join your hands behind your head and flex your body laterally to the right, as far as possible, then to the left, as far as possible. Spread your legs slightly, keep the knees and shoulders straight. The exercise can also be done with the hands on the hips or arms extended at a right angle to the body.

This exercise develops the shoulders, neck and legs, strengthens the side muscles, stimulates the liver and the intestines, eliminates fat from the sides and the back and makes the neck more flexible.

EXERCISE #2
Lift your arms over your head, bend forward and touch the ground w/ your fingers without bending your knees. Your feet must be joined.

This exercise extends muscles in the back, legs, and arms, strengthens the abdominal muscles, stimulates intestinal activity, eliminates fats from the abdomen and makes the body more flexible.

EXERCISE #3
Hands on your hips, bend forward then backwards as far as possible. keep your legs extended and your feet together.

This exercise provides the same benefits as exercise 2. Moreover it develops the neck muscles and has significant effect on muscles in the back and abdomen. It also maintains flexibility in the spine.

EXERCISE #4
Feet together, extend your arms at a right angle, and then pivot your torso from right to left. Do not move your hips.

This exercise develops lateral, anterior and posterior muscles at the waist, stimulates the functions of the digestive and intestinal apparatus and eliminates fat around the waist.

EXERCISE #5
Spread your feet slightly, put your hands on your hips, then bend your torso forward, in a movement of circumduction, right, backward, left, and forward. Repeat several ties.

EXERCISE #6
Spread your feet slightly, put your hands on your hips. Squat until your buttocks touch your heels, or as low as possible, with the weight on your toes.

Lift your toes and take a seated position. This can also be practiced by extending the arms at a right angle when descending, and bringing them back along the body when standing up again.

EXERCISE #7
Flex your head as far forward as possible, then as far backwards as possible. This exercise develops the neck muscles. Can be made more effective by applying opposing force with your hands.

EXERCISE #8
Flex your head as far right as possible, then as far left as possible. This exercise develops the lateral muscles of the neck. Can be made more effective by applying opposing force with your hands.

EXERCISE #9
Turn your head to the right as far as possible, then to the left as far as possible. This exercise develops the neck muscles. Can be made more effective by applying opposing force with your hands.

EXERCISE #10
Stand up straight, with your feet together and your arms on each side of the body. Jump up and raise your arms above your head, clapping your hands together, feet apart. Then jump again, feet together and arms along the body. Repeat several times in rapid succession.

This exercise stimulates the heart, lungs, and circulation.

EXERCISE #11
Stand straight and push your body up and down using your toes. Then raise your toes, so that your heel supports all the weight. This exercise develops the muscles of the ankles.

EXERCISE #12
Stand on your knees and flex your body backwards until the palm of your right hand touches the ground. Bring your body back on your knees and repeat with the left hand. Your chest should be arched forward and the body must remain stiff.

This exercise strengthens the back muscles and tightens muscles of the abdomen.

EXERCISE #13
Lie on your back, extend your arms behind your head. Then raise your body until you're in a sitting position without bending your legs. Touch your toes by slowly lowering your body. If necessary, place your toes under a piece of furniture to prevent your feet from lifting.

This exercise extends the legs and arms, and develops the muscles of the abdomen.

EXERCISE #14
Lie on your back, extend your arms behind the head. Slowly lift your legs vertically without raising your head, then touch your toes w/ your hands. The legs must remain extended Slowly take hold of your legs.

This exercise strengthens the muscles of the abdomen.

EXERCISE #15
Lie on your back, w/ your arms lying against the side of your body. Then arch your body by lifting your hips as high as possible, resting the weight of your body on your shoulders and heels. Slowly take hold of your body.

This exercise strengthens the muscles of the of the back and legs.

EXERCISE #16
Lie on your back, with your legs stretched out. Then lift your knees and flex your thighs onto your abdomen while you press your knees together with your hands, and give your thighs vigorous jerks toward your body. Place your legs in the extended position.

This exercise strengthens the kidneys, groin and waist muscles.

EXERCISE #17
Lie on your back, with your arms resting along your body. Then lift your legs vertically and let them drop behind your head until your toes touch the ground, or as near to th ground as possible. You must raise your body as high as possible, resting only on your shoulders and neck.

This exercise strengthens the shoulders, back, and abdominal muscles.

EXERCISE #18
Lie on your back and progressively lift your legs and hips as high as possible, with your elbows on the ground, supporting your waist w/ your hands in order to maintain the position. The body must rest on the head, neck, shoulders, and elbows, the legs must be stretched out. Keep this position for a while to let the blood circulate through your body.

Do NOT do this exercise more than once or twice per day. This exercise will improve blood circulation and is beneficial for the liver and the digestive system.

EXERCISE #19
Lie face down on the ground, supporting your body with your hands and your toes. Remain completely stiff as you alternately lower and lift your body,slowly touching the ground w/ your chest.

This exercise develops the shoulders, legs and arms and improves your posture.

EXERCISE #20
Lie down on your stomach, with your hands on your hips. Lift your thorax as high as possible without lifting your legs. Stay in this position for 2-3 seconds, then lie down again.

This exercise strengthens the back muscles.

EXERCISE #21
Lie down on your stomach and join your hands above your hips. Now lift your head, chest, feet and legs as high as possible, while pulling hard on your arms.

This exercise strengthens the back, legs and abdomen, and helps to evacuate intestinal gas.