1. Squats for a flat lower back

Stand with your back to the wall (distance – 10 cm). Place your feet shoulder-width apart, raise your straight arms up. Perform a squat – when your back touches the wall, press your lower back, shoulder blades and shoulders against it and lower yourself even lower until your knees form a right angle. Hold for 30-60 seconds.

2. “Plank” for a strong press

Get into a push-up position, resting on your forearms. Transfer the main body weight to your hands. Without losing your balance, bend your left leg at the knee and pull your heel twice towards your buttocks. Return leg to starting position, repeat with right leg. 10 times.

3. Rotations for straightened shoulders

Take a towel, roll it into a bundle. Straighten your back, place your feet shoulder-width apart. Stretch your arms out in front of you and stretch the towel so that your arms are as wide apart as possible. Raise your hands and move back as far as you can. Count to five. Return to starting position. Repeat 5 times