waist is without a doubt one of the most attractive parts of the body.
However , it is important not only for beauty , but also for health.
Weight gain can cause many health problems.
Keeping fit and healthy will help exercise , as well as a healthy diet. Consume green tea , garlic and ginger as they are ideal for weight loss.
Another tip: drink two liters of water a day and up to three liters on hot days.
In this article, we will teach you some exercises that will restore flexibility to the body and help restore the figure.
Be persistent and within two or three weeks you will notice results.
1. Forward bends
Do two or three sets of 10-15 reps.
Stand straight , feet shoulder-width apart , and lean forward without bending your knees and trying to reach the floor.
2. Tilts to the sides
Do three sets of 15-20 reps.
Stand up straight , feet shoulder width apart.
Raise your hand and put it behind your head , slowly leaning in the opposite direction.
Grab dumbbells with your other hand.
Make slight inclinations towards the dumbbell. 
3. Push-ups
Do two or three sets of 20 or 30 pushups.
Lie on the floor , face down.
Place both hands on the floor and do push-upsas shown in the picture below.
4. Arch
Do one set of 20 to 60 seconds.
Lie face down and extend your arms forward.
Then raise your head , arms and legs so that the body forms an arc.
Grasp your ankles with your hands , take a deep breath and linger for a few seconds.
Then just exhale and relax your muscles , returning to the starting position.
5. Small arch
Do three or four sets of 15 or 20 reps.
The exercise consists in the fact that you need to lie on your stomach and raise your arms and legs up without support.
Hold for a few seconds , then return to the starting position.
6. Pilates with a ball
Do one or two sets of 15 or 20 reps.
Lie on the ball , belly down , and plant your feet firmly on the floor , shoulder-width apart.
Now put your hands behind your head and lean back and forth. 
7. Bridge
One or two sets of 3-5 seconds are enough.
Be careful when doing this exercise to avoid injury.
If you have problems with the spine , then do it with the permission of a specialist.
Lie on your back , bend your legs and place your hands on the floor above your head.
Now , arching your back , slowly begin to raise your hips , then your shoulders.
Stay at the maximum point for a few seconds.
Then try to return to starting position , gently lowering your back to the floor.
