This simple anti-cellulite yoga complex was developed by the “star” American yoga and Pilates instructor Christine McGee.
A 20-minute set of exercises should be performed 3 times a week. If you combine it with cardio loads every other day, cellulite should disappear in a month and a half. If not, you will have to work twice as long.
1. Tilt forward
Spread your feet hip-width apart and bend your knees slightly. Slowly bend forward and stretch your chest to your hips, and your head to your shins. Grasp the back of the lower leg with your hands and help yourself with your hands – pull the body to the legs. When you feel that there is nowhere to bend further, slowly straighten your legs. At the same time, the arms and body should remain in the same position.
Freeze in this position for 5-8 deep breaths.
2. Squats
Stand up straight and place your feet so that the big toes are touching and the heels are slightly behind each other. Do a partial squat – bend your knees, tilting the body forward slightly, as if preparing to sit on a chair, but do not go too deep. Freeze and arch your back forward as if you want to stretch as high as possible – while the legs should remain in the “half-sitting” position.
Fold your arms in a boat and stretch up. Keep your abdominal muscles taut. Now sit down so that your shins are almost perpendicular to the floor – as if you were really sitting in a chair.
Count to 30 and return to the starting position. Repeat 3 times.
3. Pose “Eagle”
Bend your knees a little. Raise your right leg and put it on top of your left thigh, while putting your right shin behind your left knee and try to bend your foot behind it (see photo). Now he stretches his arms in front of him with “scissors” – they should cross at the elbows, right over left. Put your palms together and bend both arms – you will again get a cross. Now slightly bend the left leg (on which you stand), while leaning forward slightly. Keep your abdominal muscles taut.
Count 5 deep breaths and repeat the same thing, but swapping the left and right legs.
4. Pose “Warrior”
Stand up straight with your feet together. Take the left leg clearly back (pull the toe) and at the same time tilt the body forward. Stretch your arms along the body. In the end, your back and left leg should stretch into one line, parallel to the floor.
To make your task easier, correctly set the right leg: the foot should be slightly diagonal and directly under your center of gravity, that is, slightly forward.
The pose should be held for 5 breaths, then change the leg.
5. Lunge with twist
Put your feet together, squeeze your hands as if in prayer and press your closed palms to your chest. Take your left leg sharply back, while bending your right leg so that the lower leg is strictly perpendicular to the floor. Keeping your hands in a closed position, turn the body to the right, while stretching your right elbow up.
Freeze for 5-8 slow breaths. Return to starting position and repeat with the other leg.
6. “Bridge”
Exercise is best done on a mat. Lie on your back, place your feet firmly on the floor so that your shins are perpendicular to the floor. In this case, the body should come off the floor, and your feet and shoulders will become your fulcrum (see photo).
Stretch your arms along the body, put them under the body and close in the lock. You will immediately feel how the muscles of your back, lower back and especially the buttocks have tensed.
Hold this position for 5-8 breaths, then slowly remove your hands from under you and lie down again. Repeat 3 times.
7. Shoulder stand
This exercise is also known as “Birch”. It is also better to do it while lying on a soft surface – a rug or mat. In addition, an additional rug or just a folded towel should be placed under the shoulders – so that they are a couple of centimeters above the head and neck.
So, lie down on the mat, put your hands along the torso and rest your palms on the floor. Bend your knees and pull them towards your stomach – first lift your feet off the floor, then your hips, then your pelvis and lower back. Gradually straighten your legs and throw them over your head – your socks should touch the floor.
Now bend your arms and support your back, elbows are on the floor. Raise your legs again – now stretch your socks towards the ceiling, and not over your head. Gradually try to raise your pelvis and lower back higher and higher towards the ceiling and straighten your back and legs in one line perpendicular to the floor.
Hold the pose for 30 seconds, then lower yourself. Repeat 5-8 times.
Attention! Stop the exercise immediately if you feel too much strain on your neck.