It is very important to stretch yourself for the muscles suppleness. Stretch yourself in the evening, before bed, so during the sleep your muscles will be relaxed and you  will wake up in the morning, feeling more flexible and more relaxed.

Tips for a better muscles stretch:

• Make a hot shower before you begin the stretching;

• Swim in warm water, on back, to stretch better the muscles;

• Call your doctor and if you have magnesium deficiency and follow a diet to supply the body with this mineral.

Belly area is very sensitive to fat depositions. If the hips, thighs and buttocks are the first places where you can see an increasing in weight, the belly is the next area.

Flat belly exercises

- Crunches are the most known and used for abdominal exercises. They consist in sitting down on the ground and raising your torso to 70-90 degrees, so the abdominal muscles to remain always strained. During this exercise the legs must remain fixed to the ground;

- If you want to strength your abdominal muscles you must do a simple exercise: suck your belly more often, even when you sit down or stand up, always expiring heavily;

- Another exercise for a flat belly is: lie on back and pick up your legs separately and execute foot crossing. It is important, that when you are picking up your legs, to raise your head;

- Another method for a flat belly: lie on back, put your legs under furniture, and lift up, expiring and touch up the furniture.

Hips suppleness

There are several exercises that help in the main problem when you want to lose weight: hips suppleness

- Sit down on your knees on a mat and then leaning upon your hands. Keep the column right and then look forward. Lift each leg in 30 series, keeping its bent at 90 degrees;

- Sit down at the ground with legs apart and leaning forward to touch your toes;

- Sit on your knees with legs apart, and then sit down between your feet;

- Sit down Turkey and with your hands push your knees to move them away as much as possible.