How to lose 10 kg in 2 months at home: the best diets

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Extra pounds appear for various reasons, but the methods of dealing with them are almost always the same - diets. There are many programs with which you can get rid of excess weight. However, due to sudden changes in body weight, not all of them are safe for health. Methods on how to lose weight in 2 months are the most gentle on the body.

Unlike short-term programs lasting a few days, a two-month course helps change eating behavior. The technique ensures gradual burning of subcutaneous fat by restoring metabolism. As a result, the weight loss process is completely natural and comfortable.

A set of exercises for 2 months. 7-day training program (for 2 months.

1 day: 1. press.
2. Approach 35;. 2. squats. 3 sets of 30;. 3. raising dumbbells in front of you: 3 sets of 10 times. The same exercise can be done with one dumbbell; 4. raising legs in a lying position. 3 sets of 25. Day 2: 1. push-ups. 3 sets of 10 times;. 2. bringing dumbbells overhead: do this exercise while standing, four Sets of 10 times; 3. jumping rope. 5 minutes;. 4. squats with dumbbells: four Sets of 15-30 times;

5. lunges with dumbbells: four Sets of 10-12 reps.

Day 3: On the third day of training, take a break and rest.

Day 4: 1. press. 3 to 30;. 2. push-ups. 3 to 15;. 3. plank - lying position. 1. 5 minutes;. 4. lifting dumbbells for biceps: do 4 Sets of 10-12 times.

Day 5: On the fifth day of training, take a break and rest.

Day 6: 1. plank - lying position. 1. 5 minutes;. 2. Calf raises with dumbbells in your hands: do five sets of 20-40 reps. Only if you have enough physical strength, you can do this exercise with a backpack with weight or perform the exercise on one leg; 3. raising the legs in a lying position. 3 times 25.

Day 7: 1. push-ups: put your feet on the sofa. Do 3 sets of 10 times. In this case, perform the first approach to failure. The break between Sets should be 1 minute; 2. press. 3 times 20;. 3. squats with dumbbells: do seven sets of 10-20 reps.

Attention: the break between all specified exercises, except those where the break time is indicated, is three minutes.

Losing weight in a week

Sometimes there are situations when it is really very important to lose weight as quickly as possible. And we will look at the main features of the method when you need to lose 8 kilograms in just a week. This is a completely achievable goal, you just have to work very hard on yourself, almost under extreme conditions. Let's dwell on the most important points that determine your success.

• First of all, you still have to focus on diet. There are good diets that provide maximum effect, and are designed just for a week. They are based on reducing calories and fat content to a minimum. You can, for example, choose predominantly protein foods. A complete renunciation of everything prohibited is required. Even black tea and coffee are banned.
• Be careful! Mono-diets, despite their undeniable effectiveness, should in no case be practiced for more than three days.
• A good solution is to alternate three different mono-diets over 7 days. So, you can stick to a mono-vegetable diet on Monday and Tuesday: stew cabbage, make salads from it, supplement it with raw carrots once a day. On Wednesday, Thursday, Friday, stick to the famous rice diet, supplementing the rice with fresh herbs or dried fruits once a day. And on the weekend, you can make an apple diet for yourself by drinking a glass of low-fat kefir before going to bed. A great option, but remember that the base product must change.
• Stop fasting! Take care of your health and always remember that a starvation diet is not only extremely dangerous for your health. It doesn't help you lose weight at all. With it, a person only disrupts all the body’s rhythms and metabolic processes. Even if you manage to lose weight in this way, it will quickly return when the woman starts eating again.

Be sure to read: Fasting day on cottage cheese, kefir and other healthy products

• Training should be moderate, since physical overload is prohibited with strict diets. You can do exercises for 30-40 minutes in the morning, walk more, but at an average pace. It is advisable to select a set of exercises together with a trainer, and he must know how much you limit yourself in nutrition. You need to understand that what is happening here is weight loss, and not exhaustion or exhaustion of the body.
• Try to stick to the correct daily routine. You cannot disrupt biological rhythms, get up and go to bed at different times, since the body is already under significant stress and experiences increased stress.
• Drinking regime is very important. In addition, it is advisable to engage in such extreme weight loss at a time when you can afford to relax, rest more, and walk in the fresh air.

It is worth noting that of all weight loss methods, the one that is designed for a long time is still more acceptable. It is better to lose 8 kilograms in a month, not in a week, but at the same time do not jeopardize your health, restore normal metabolic processes in the body, and take care of the proper functioning of the cardiovascular system.

A set of exercises for weight loss for 2 months. Make a weight loss plan for 2 months

To lose 15 kg in 2 months, you need to develop a clear weight loss plan and carefully follow it. Before you start drawing up a menu or training program, you need to determine the type of sport, schedule and intensity of exercise. You should not plan to lose too many kilograms of weight; you need to realistically evaluate yourself and the capabilities of your body. Restrictions on the menu and heavy physical activity can undermine human health. Fasting mode triggers a program in the body to burn muscle tissue rather than fat.

In order for the plan to lose 15 kg in two months to work, before you start implementing it, you should learn a few secrets:

• Portion size plays an important role when taking into account the calorie content of the daily diet (the amount of food is determined based on the chosen nutrition system and eating regimen);
• 500 grams of weight - 3500 calories, so it is very important to accompany the correct menu with regular exercise during the period of weight loss;
• weight loss is not only about burning fat; in addition to fat deposits, the body loses water and muscle mass (therefore, sports are necessary);
• positive motivation is to set realistically achievable goals for losing excess weight for a certain period of time (for example, lose 1 kg in 1 week or lose 10 in two months), carefully monitor their implementation.

No diets

How to lose 10 kg without harming your health? There is only one solution - healthy eating. It practically duplicates what is written above, with the exception of a few nuances. Almost everyone is allowed to eat, but in small portions. Some sweets are allowed - natural marshmallows, honey, homemade baked goods made from whole grain or oatmeal. Sometimes you can treat yourself and even eat a hamburger, you just have to work it off. You know how to lose 10 kg correctly, all that remains is to translate the knowledge into reality.

A set of exercises for a month. Stretch block

This block can be modified to include a variety of stretching exercises before and after your workout.

Butterfly

Sit on the floor, bend your knees and press one foot to the other. Spread your knees to the sides and place your palms on them. Using gentle pressure, press your knees toward the floor, trying to achieve full contact along the entire outer surface of your legs. Hold for 10-15 seconds and release the pressure.

Pharaoh

Sit on the mat, extend your right leg, bend your left leg at the knee and throw it behind your right. Then turn your torso to the left and rest the elbow of your right hand on the knee of your left leg. Hold this position for several seconds.

Cat

Get on all fours, hunching as hard as you can. Maintain this position for 15 seconds. Then arch your back and look up. Stay in this position for 15 seconds.

piggy back ride

Lying on your back with your legs bent, try to touch your chin to your knees and your knees to your chin. At the same time, swing, clasping your legs with your hands. This stretches all parts of the spine.

The exercise is recommended to be done every day. Preferably as many times as you are old.

Perform all exercises consciously. Try to feel how your muscles tense and work. Take your time. If you are tired, allow yourself a 5-minute break, walk around the room, take a sip of clean water and continue your workout.

At the end of classes, take a deep breath and exhale, lie still for a few minutes, and restore your breathing. Smile and praise yourself. Today you have become even more beautiful!

Video: how to lose 10 kg quickly

Real weight loss experience is always much more motivating than theoretical advice. Practice proves that there are people who not only know how to quickly lose 10 kg, but also successfully apply their knowledge. A little motivation, willpower, and specific rules for losing weight will help you find a guide in this difficult task and achieve your desired goal. Learn more about motivation to lose weight.

How to force yourself to lose weight. Motivation for losing weight

Monthly training program for men. Approaches to creating training programs

Today is the age of free information. Everything can be found on social networks and other open sources. Today, few people ask questions of interest to truly experienced and competent specialists in these matters. The easiest way is to find the answer on the Internet and choose one of the options yourself. Men's training is no exception.

On the Internet you can find many different programs, ranging from “how to increase biceps in a week” and ending with “lose weight in 3 days.” It is clear that such programs are simply designed to attract attention and this is not men’s training. Because you won’t increase your biceps with training in a week, just as you won’t lose weight in 3 days with cardio.

Of course, there are a number of good quality programs that were compiled for someone individually and then posted on the Internet. They are not always useful for us, since they were created for someone else, taking into account the characteristics of his body.

We need a program that will take into account:

1. Our health.
2. Our preferences.
3. Our capabilities, physique, physiological features.

We can only generalize point 2 - since many people have similar questions and goals (for example, how to pump up a beautiful body for a man, increase body weight, gain pumped up muscles).

But everyone’s health and physiological capabilities at a particular point in time are different. Therefore, I note that the following programs are a generalization. They will certainly be useful, but their effectiveness will not be as high as with an individual approach. However, it is quite possible to start with a generalized program, subsequently adjusting it to suit yourself, taking into account your own needs. After all, a beginner often has no idea what his body is capable of.

When creating an advanced training program in the gym for men, you need to use an individual approach, treating the practitioner as special, unlike anyone else. Using this approach, you can conduct effective strength training for men.

Reviews

Nadya, 19 years old, self-discipline - a regimen and proper nutrition - helped me a lot to lose weight. I removed everything fried, fatty, fast carbohydrates and sweets from the menu. The kilograms were disappearing before our eyes, but I had a good supply of excess weight. I added trips to the gym (fitness Zumba) and after a couple of months I saw wonderful results.

Anastasia, 38 years old My story is one of those “how I lost 20 kg.” Starting weight – 135 kg. First, I refused a heavy dinner, drank two glasses of water in the morning after waking up, and had breakfast 20 minutes later. Gradually I stopped eating junk food and put more emphasis on protein foods. The result for the first 7 days is minus 2.5 kg. Over time, I added a treadmill and orbitrack and continue to lose weight.

Lera, 23 years old: The Dukan diet became my salvation. I lost 10 kg in just 2 months. An excellent program that takes into account the characteristics of the body. The first stage was a little difficult, but then it became easier. The weight came off easily. I think the Dukan way of eating will become a way of life.

Find out if it is possible to lose 10 kg in a week.

Workout program for losing weight at home. How to exercise to lose weight?

This question interests everyone who wants to be in good physical shape. Working out at home for weight loss can give attractiveness to those who do not find time to visit gyms. Experts in this field emphasize that good results can only be achieved by competently combining a set of strength exercises.

and cardio exercises. Interval training for weight loss has been found to be the most effective when performed at home.

Aerobic exercise can burn more calories than strength training for the same duration. However, when considering the selection of exercises, it is necessary to take into account that strength training increases the metabolic rate during rest. Thanks to aerobics, fat is burned exclusively during exercise; when it stops, this process stops. If we are talking about strength exercises, then the situation looks radically opposite. Fat burning does not stop even after completing your workouts. The increased metabolic rate persists for 6 hours, then gradually returns to normal.

An effective training program for weight loss involves performing a strength training program at the beginning and moving on to aerobic exercises. The strength complex burns carbohydrates, and the aerobic complex burns fat.

Program for losing weight at home. How to lose weight at home?

Hello dear friends and readers of my blog,

A weight loss program at home is what many people are looking for who are unable to go to the gym or don’t have the time to do so.

The other day I came across an interesting book by Maya Gogulan, where the author teaches us how to lose weight correctly.

Almost the entire emphasis of her weight loss program at home is focused on proper nutrition and I decided to share her recipe with you. There is nothing difficult that you cannot do without leaving home.

Program for losing weight at home.

So, in order to lose excess weight, you need to remove toxins from the body and no longer allow them to accumulate:

1. Eliminate from the diet everything harmful and unnatural (tobacco, alcohol, fatty, fried, smoked, refined foods, any stimulants and, if possible, medications).
2. Maintain a balance between cooked and raw food - for each serving of cooked food there should be 3 times more raw food.
3. Use foods in the right combination.
4. Eat in accordance with the natural biorhythms of the body.
5. drink fresh, good quality water every day or various tinctures from raspberry, rose hip and black currant leaves.
6. Monitor daily bowel movements and urine output (the more often the better)
7. Fast systematically.
8. Perform any physical activity (exercises, gymnastics, walking, running, dancing, gym, squats, etc.)
9. morning and evening (after physical exercise) take a contrast shower or visit a sauna or bathhouse once a week.

It seems not difficult, but as often happens, very strict discipline is needed. Don’t let yourself show weakness and then everything will work out and your cherished dream of losing weight at home will come true.

So, let's remember:

• Mucous (cooked food) is the main cause of excess weight and all diseases without exception.
• Fasting, a fruit, vegetable and nut diet (natural nutrition) are the only correct and effective means for losing weight at home.

Two weeks

You can reduce your weight to your desired level in half the time: lose 8 kilograms in two weeks. A tougher regime is needed here. Some advise putting more emphasis on training, while others believe that you cannot do without fasting. At the same time, there is a more correct opinion from experienced nutritionists, trainers, as well as those who managed to lose weight and maintain the achieved result. What is needed is an integrated approach. To weigh 8 kilograms less and achieve results in a shortened period, you will definitely have to double your efforts.

• It is advisable to bring training to the forefront. Intensive sports, cardio training, and strength training sets will help you get in excellent shape even in such a short time.
• It is important to understand that with a sharp weight loss, there is a serious risk that the skin will simply sag, sagging will become noticeable, and cellulite will appear sharply. It is in this case that strength training becomes simply irreplaceable. They allow you to not only get rid of excessive volumes, eliminating extra pounds. In the process of such thoughtful weight loss, different muscle groups are well worked out, the skin becomes more elastic, and the figure acquires special relief.

Be sure to read: Citric acid is available to any housewife for weight loss

• Cardio training is necessary because you will need to take care of your health. When increasing physical activity, we must not forget about the work of the heart, blood vessels, and metabolic processes. It is running, walking, swimming in the pool and roller skating, cycling that will improve your health, speed up your metabolism and improve all metabolic processes.
• Nutrition also plays a big role. It will not be possible to make do with restrictions and keep a rich menu for all days. A good solution is to do more restrictive diets in blocks. For example, six fasting days in two weeks: Tuesdays, Thursdays and Saturdays. A significant reduction in portion sizes, limiting the number of foods and dishes will only be beneficial.

The drinking regime must be maintained. At the same time, it is important to understand that you need to consume two liters a day of water, tea and coffee; various decoctions are not included here. This is the norm for purified water, mineral water, but without carbonation.

• The training regime will become tough. It is advisable to use effective circuit training, which has long enjoyed the well-deserved trust of trainers. With this principle of training, you correctly alternate cardio training with performing sets of strength exercises.
• You can distribute sports activities over seven days. On Mondays, Wednesdays, Fridays and Saturdays, do strength exercises. Sundays, Tuesdays, Wednesdays should be devoted to cardio. It is important to remember that simply cycling is not a cardio workout in the full sense of the word, you will not achieve anything with it. You will have to ride at a difficult pace, like on an exercise bike. The same goes for walking. Walking to the store for half an hour is not a sport; physical activity is clearly not enough. Such short trips can only be used as additions to the main activities. If you are walking as your basic cardio workout for the day, you will need to walk at a faster pace, for at least an hour. It’s better to devote an hour and a half to this, practicing the style of race walking.
• Under no circumstances should you violate the schedule! This applies to your daily routine, training schedule, and diet. Everything needs to be scheduled hourly. The body must experience uniform physical activity and receive nutrition on time.

Be sure to read: The right menu for 1700 calories a day will help you get rid of excess weight

Be extremely careful. This weight loss regimen is more complex and can cause side effects. Yes, and sticking to it is somewhat harder. If you act wisely, everything will go fine. But another difficult stage will be leaving the diet. And here you should stretch out the adaptation for at least a month so that there is no sudden return to previous habits. Some will have to be completely abandoned if you want to stay slim. For example, it is better to exclude completely smoked and fried foods from the menu, because this can be completely replaced by baking in the oven.

Effective programs for losing weight. Step-by-step weight loss program for a month at home

Good day, friends! If you are interested in a monthly weight loss program at home, then you have come to the right place. The “Me and Fitness” team will tell you the secrets of quickly losing weight without harm to your health without exhausting workouts in the gym.

Safe weight loss is a long and difficult process, requiring moral preparedness and complete dedication. The psychological factor is very important, you need to want to lose weight, have a goal for which you will not give up what you started. Only an integrated approach, including changing dietary rules, sports and additional measures, will help you get rid of extra pounds.

Changing eating habits

Without proper nutrition, any exercise or attempt to lose weight at home will be futile. The modern rhythm of life often forces people to eat unhealthy foods, rich in trans fats and other harmful additives that do not bring any benefit to the body, but are deposited in the form of fatty deposits on the sides and internal organs.

To become 5 kg slimmer in a month, there is no need to go on strict diets; it is enough to develop a PP menu and adhere to simple rules of healthy eating:

• You need to eat fractionally, 5-6 times a day in small portions.
• We focus on protein, complex carbohydrates, and fiber. We completely refuse sweets, processed foods, fast food, mayonnaise and sauces, alcohol, and flour.

• You need to drink a lot of water. The daily fluid intake is 1.5-2 liters.
• Do fasting days or conduct a course of detox programs aimed at cleansing the body of waste and toxins. Cleansing of the body is carried out using juices, water, and vegetables.

• Include foods that increase your metabolic rate in your menu. The faster the metabolism, the less fat there will be in the body.
• An important principle is counting calories. Our special online calculator will help you calculate the daily requirement for men and women. To feel good, it is enough to stick to the received figure. To lose weight, you need to consume 500-700 kcal less than the established norm.

Create a menu for 30 days at once, look for interesting and healthy recipes for PP dishes. Steam or cook in the oven, slow cooker, or boil foods. It is better to avoid fried foods or reduce their consumption to a minimum. If absolutely necessary, cook with olive oil rather than sunflower oil.

Increasing physical activity

With proper nutrition, you will reduce the thickness of the fat layer, but for an ideal figure this is not enough, you will need to tone your muscles, and possibly build muscle mass. Without training, it is impossible to eliminate sagging muscles.

For girls, an effective solution would be a combination of cardio and strength training. In order to ensure the desired level of physical activity, there is no need to go to the gym. You can use fitness training for beginners online or develop your own sports program for free. It is worth considering important training rules:

• You should exercise 3-4 times a week;
• beginners need a minimum level of load, the complexity of the training will increase as the body adapts;
• combine exercises for arms, legs, abs, back, this is the only way you can achieve ideal body proportions;
• Before performing any exercise, you need to hone your movement technique, and only then start working on speed;
• remember to breathe during training;
• follow safety precautions.

In addition to the main 3-4 hours of exercise per week, you can find an additional sports hobby, such as running or swimming. You can run outside or on a treadmill if you have such equipment at home. Master breathing practices, attend yoga, and don’t forget about morning exercises. Try to move more during the day - instead of taking the bus, walk home, replace the elevator with climbing the stairs, and on the weekend, ride bicycles with your family or friends in the park.

Additional measures

Numerous reviews indicate that additional measures should be included in the home weight loss program. An effective solution would be a contrast shower, as well as cosmetic procedures. Wraps, scrubs, and massage have an excellent tightening effect.

Keep a diary of your achievements. Write down any, even the smallest victories in it. Plan your day, make deviations from the planned diet, etc.

Do not set unattainable goals, for example, to lose 10-20 kg in a month. Such rapid weight loss is fraught with serious health problems. Love yourself and take care of your health.

Recommendations from Laysan Utyasheva

We wish you success! If our article helped you in creating a weight loss program for your home, share it with your friends on social media. networks. Thanks in advance to everyone who cares. See you again!

Sample menus for the week

It is advisable to prepare a menu for a long-term diet in advance for the entire coming week. This will help you correctly calculate the amount of food needed and the caloric content of each dish. For an example of creating a diet, you can use a ready-made menu that can be easily adjusted. When replacing some products with others, it should be taken into account that their calorie content and dietary fat should be approximately the same.

Monday:

1. Oatmeal with water, a glass of kefir or an apple.
2. Omelet, tea.
3. Vegetable soup, steam cutlets, cucumber salad (vegetable oil is used for dressing).
4. Chicken breast or rabbit fillet, stewed vegetables.
5. Cheesecakes, yogurt.

Tuesday:

1. Stewed vegetables, herbal decoction.
2. Orange or grapefruit. If you don’t feel hungry, you can replace it with a glass of juice.
3. Fish fillet (boiled or baked in the oven), fresh vegetable salad, herbs.
4. Oatmeal cookies, cottage cheese.
5. Shrimp or sea cocktail, kefir.

Be sure to read: The best ways to reduce your waist

Wednesday:

1. Buckwheat porridge without oil. Herbal tea or compote.
2. Cucumber and tomato salad without dressing. Any drink to taste.
3. Soup, vegetable stew or roast, cottage cheese dessert (casserole or cheesecakes).
4. An apple, a glass of berries or a smoothie.
5. Baked or stewed vegetables, steamed cutlets, kefir.

Thursday:

1. Cottage cheese pancakes, casserole or vegetables.
2. Apple baked in foil, herbal tea.
3. Vegetable broth soup, lean borscht, meatballs, grated carrots or beets.
4. Chicken fillet, 1-2 boiled jacket potatoes or stewed cabbage.
5. Yogurt, jelly or fruit juice.

Friday:

1. Vegetable casserole, fruit juice.
2. Mashed potatoes without oil (preferably without salt), steamed fish cutlets.
3. Borscht, stuffed peppers, vinaigrette or fresh herb salad.
4. Steamed fish cutlets, tomatoes or cucumbers.
5. Kefir or a glass of milk.

Saturday:

1. Rice (in water without additives), tomatoes or cucumbers.
2. Kale and spinach casserole, apple.
3. Fish soup or lean cabbage soup, stew, salad.
4. Stuffed cabbage rolls or stuffed peppers, kefir.
5. Cabbage salad, curdled milk.

Sunday:

1. Milk soup, apple.
2. Omelette or scrambled eggs with tomatoes, rosehip tea.
3. Fish soup, stewed vegetables, steamed fish meatballs, jelly or berry juice.
4. Cottage cheese casserole, cheesecakes or salad.
5. Milk jelly, baked apple.

A set of general developmental exercises in physical education. A set of general developmental exercises

This set of physical education exercises is aimed at strengthening and harmonious development of all muscles of the body. A set of general developmental exercises does not require special physical training and can be performed by anyone.

Exercise 1. Standing straight, arms along the body. We move our left hand to the side, raise our right hand up, and lower it. We bring our left hand forward, raise our right hand up, and lower it. We repeat the exercise for the right hand. Perform 5 times for each hand at a slow pace.

Exercise 2. Standing straight, feet shoulder-width apart, hands clasped behind your head. We make turns to the right and to the left, 5 times in each direction.

Exercise 3. Standing straight, hands on your belt. We lunge forward with our right foot, bend over and clap our hands under the knee, and return. Perform for the left leg. Perform 5 times on each leg.

Exercise 4. Standing straight, arms along the body. We lean to the right, the right hand slides along the body, the left on the belt, we return, repeat to the left. We perform 5 times in each direction.

Exercise 5. Standing straight, arms straight out to the side. Turns right and left. We perform 5 times in each direction.

Exercise 6. Walking in place.

As you can see, this set of general developmental exercises is aimed largely at maintaining muscles and providing them with some load. It is unlikely to help you lose weight, but it will be very useful for giving muscle tone and maintaining mobility.

A set of exercises for 2 months. Set of exercises

1. Raising and shaking hands. The exercise is carried out with the baby lying on his back. The child's thumb is held in the child's palms, and the remaining fingers are clasped around the newborn's hand. Smoothly and slowly spread your arms to the sides, and then shake them slightly. Number of exercises – 3-4 times.
2. Strengthening the abdominals. Place your forearms on the baby's back, with your fingers supporting the head. The baby's legs should rest against the mother's chest. Slowly raise the newborn to a vertical position, while the baby's abdominal muscles tense. Then lowered to the starting position to relax the abdominal muscles. Number of exercises – 4-5 times.
3. Reflex crawling. Turn the child onto his stomach. The baby's hands should be at chest level, knees apart, feet closed, head raised up. Use your right hand to fix the baby’s legs in the ankle area, and run the thumb of your left hand along the baby’s heels. This encourages the newborn to make forward pushing movements, like crawling. Number of exercises – 2-3 times.
4. Strengthening the feet. Fix the child’s foot in the left hand, and use the index finger of the right hand to press on the plantar surface at the base of the fingers. At the same time, the child bends his fingers. Then they run their hand along the outer edge of the foot - the baby spreads his fingers out like a fan. Number of exercises – 4-5 times.
5. Spinal flexibility. Turn the newborn onto his side. The knuckles of the index and middle fingers are passed along both sides of the baby’s spine from bottom to top. In this case, the child arches his back. We repeat the exercise on the other side. Number of approaches – 5-6 times.
6. Rocking in the fetal position. Gymnastics for a newborn at 2 months should not only strengthen the body, but also contribute to the baby’s harmonious adaptation to environmental conditions. Exercise in the fetal position calms the child, allows him to better develop his senses and mental activity. The newborn is placed on his side, his head is pressed to his chest, his legs are bent and brought to his stomach. In this position, the child is rocked from side to side. Gymnastics ends with an exercise in the fetal position.