Exercise "Tiger": get rid of fat on the hips and lower back pain

For those who want to quickly adjust the shape and make your body not only slimmer, but also flexible and healthy, perfect exercise "Tiger".

This exercise has a proven effect and is actively used by those who practice fitness classes and yoga. In this asana yoga called Vyagrasana.

It is perfectly suited for home training in conjunction with other exercises, and without them, as the effect of it appears quite bright.

How it can help:

it trains spine and backRelaxes lumbosacral nerves and tones the abdominal organs. It also helps to fight sciatica and reduces excess fat on the buttocks and thighs.
Photo from a search engine
Photo from a search engine

The exercise should be on an empty stomach (wait at least 2 hours after the last meal). After a workout is preferably not 1.5 hours.

Drinking water or tea, on the contrary, is desirable.

The procedure for the exercise:

  • Take the starting position, standing on all fours and take the right leg back parallel to the floor;
  • bend the leg at the knee and pull socks (so that the toes were directed toward the back of the head);
  • the head of this should be located either directly (look ahead), or slightly tilted back, the foot may be parallel to the floor or above the parallels:
Photo from a search engine
Photo from a search engine
  • without straightening the leg at the knee, intense enough stroke to push the hip abdomen (the second picture in the photo below);
  • back with the rounded and slightly arched, head tilted to the knee;
  • Freeze for a few seconds, and then take a starting position in which the foot is laid back and parallel to the floor.

The circuit implementation is as follows:

Photo from a search engine
Photo from a search engine

Repeat this exercise 12 times on each leg.

The pace of implementation should not be too fast.

At each point (with the knee flexed and pressed against his chest to) need to be recorded for a few seconds (to start can be 5-7, and then increased to 10-15).

A very important point during execution is proper breathing, the scheme will be as follows:

Pulling the leg back, take a breath. Bending the knee, hold your breath. Doing swing knee to your chest, exhale. Touching cheek knee, hold your breath. Returning the foot to its highest position, inhale. Straightening the leg, exhale.

Performing a workout every day for 10 days you will see the first results: the body will be much more flexible and tighten. Fat burning effect is also not take long, the main thing - a regularity.

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