The complex should be repeated twice a day, but it does not have to be done completely - it can be divided into several parts.
Sit on your hips for a short time before exercising, repeat each exercise 4-8 times (unless otherwise specified). Don't overdo it: if you're not feeling well, you can reduce the number of repetitions. The main thing is to do everything correctly.
Standing exercises
Exercise 1
Stand up straight with your feet in a straight line. Get up on your toes and slowly lower yourself down. Repeat 20-30 times. Now spread your socks apart and put your heels together. Again 20-30 calf raises. Repeat the same with closed toes and closed heels.
Exercise 2
Walk around without lifting your socks off the floor.
Exercise # 3
Legs together, hands at the seams. On a slow exhale, bring your shoulders back. As you inhale, relax them and tilt your head forward.
Exercise 4
The starting position is the same. As you inhale, raise your arms and stand on your toes. As you breathe out, return to the starting position.
Exercise # 5
The starting position is the same. As you inhale, raise your arms and stand on your toes. As you exhale, lift your leg so that it is in the swallow position. The same with the other leg.
Lying on the back exercises
Bend your knees and cycle on an imaginary bike.
Exercise 7
Bend your knees, place your feet on the seat of the chair. Alternately bend and unfold the right foot then the left foot.
Exercise # 8
The starting position is the same. Rotate your feet and legs to the left and right, without lifting them off the chair.
Exercise 9
Hands - along the body. Raise your straight legs, rotate the foot left and right, then away from you and towards you.
Exercise # 10
Legs together. Slowly stand on your shoulder blades, spread your legs apart, wiggle them, and return to the starting position.
Exercise 11
Legs together. As you inhale, bend your left leg and bring your knee back to your chest. As you exhale, straighten it up and lower it. Repeat with your right foot.
Exercise 12
Without taking your feet off the ground, bend your knees, place your hands on your hips. As you inhale, lift your head and body, place your hands on or towards your knees. As you breathe out, slowly return to the starting position.
Exercise # 13
Hands along the seams along the body, bend the knees keeping the feet on the ground. Breathe out slowly, breathe in your stomach, inhale - inflate it.
Do lying on your side
Exercise # 14
The exercises are performed first on the left side, then on the right.
The legs are straight. Leaning on your left hand, place your right foot on the ground in front of the left knee and grasp the shin with your right hand. Bend your left foot towards you and lift your left leg. Slowly lower it. Do this 5 to 10 times.
Exercise 15
Legs straight, rest on your left elbow, palms of both hands on the floor. Bend your left leg and stretch your right leg forward and bend the foot, pulling the tips of your toes towards you as much as possible. Straightening your legs, lift the right one, then slowly lower it, but don't put it on the floor. Repeat 10-15 times.