simple warm-up for sports

warm up1 - shoulder and  arm  exercise

Raise your  arm  at  shoulder height

Turn your left  arm to the right

Bend  your  right arm  and  wrap

the left elbow with a  right hand.

warm up2 - spine exercise

Make your  trunk  with the shape of table

Lift  your head  

Lower your  abdomen

Push your butt  to the ceiling

warm up3-  knee  exercise 

Feet  together and  stand erect

Slightly  bend your upper body forward

Step  your right foot  back

(touch your both hands on the knee

and  stare at  front  with your eyes)

Belly dance for your slim waist line

Belly dance movement for  slim waist and toned belly

 Waist  side to side

1. Stand  erect and feet together

2. Bend your knees  gentley

3. Raise your arms  slightly aside in a chest height

4. Slide your waist to the right

( Do not move your  lower body!!!)

5. Back to normal

6. Slide your waist to the left

(Do not move your lowerbody & 

hold in your stomach)

{cobra pose} for toning buttocks

               Cobra yoga pose has so many  benefits  for  our body.
                  It corrects  bad posture and  helps to get a nice figure.
                   and  also  prevent  to all  sort of  disease.

Benefits  of  cobra pose

1. helps to reduce  stress and  fatigue.

2. cures  an asthma and  a sciatica

3. burns a fat belly  as  stimulating  abdominal organ.

4. tones  and firms  buttocks

5. strengthens  the spine

Do NOT !!!

Do not this pose if you have a headache or back injury.

How to do "cobra pose"

1. Lie on your belly on the mat

2.Put your hands on the floor besides your chest

3. Lift your upperbody  as a  sequence:

head-neck-shoulder-chest

(at this time, put your pelvic area  on the ma and

lift your belly  off the floor)

4.Breathe normally

5.Lower  your upperbody  as a sequence

belly-chest-shoulder-neck-head