12. Sit-up

Starting position

Lying on your back, closed legs, arms in straight position next to the body.

Positioning

During complete breathing in, lift your arms completely through front lifting of your arms in middle/centered position. You will start the sit-up only by the force of your own muscles. The more you press your abdomen the easier it is do the sit-up. Don’t do it in a rush; force yourself to control your muscles, then you are able to sit-up by the sheer force of the muscles in your abdomen. After complete breathing out and sitting-up, touch your knees, and pull your chest to your thighs.

In position

Stay like this for five seconds.

Releasing

When breathing in, lay back slowly and carefully, from vertebrae to vertebrae.

Impacts

First class exercising of abdomen and its internal organs. Stretches and trains the nerves in the groin and the perineum. Provides blood for the nerves of sex organs, prostate, belly, bladder. Prevents the disfunctions of internal organs. Efficient for slimming.

Pay attention to!

Your arms and head should be moving together!