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عندك بس 15 دقيقة وبدّك تمرني وتقوّي كل عضلات جسمك🙁او بدّك تجربي البيلاتس؟ هيدا الفيديو إلك:🔒save سلسلة تمارين بيلاتس منزلية للمبتدئين دون ادوات (ج2) بتاخد 15-20 دقيقة من وقتك😌 سلسلة التمارين: 1-Modified Roll Down (x8) 2- Hundreds 3- Pelvic Curls(x6) Add heel raises (x6)&butt lifts (x10) 4-Abs Curl wity Leg Extension (x8) 5-Modified criss cross (x6/side) 6- Spine Twists (x4/side) 7- Kneeling Leg Lifts with Twists(x6/side) leg pulses feet flexed (x10) leg circles (5 clockwise&5 reversed) 8-Modi
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