Exercises

All exercises A B C D E F G H I J K L M N O

Book - Book front sitting

A1 Book

Book front sitting

Scales - Scales front sitting

A2 Scales

Scales front sitting

Arrow - Arrow front sitting

A3 Arrow

Arrow front sitting

Shoulder Blade - Shoulder Blade sideways sitting

A4 Shoulder Blade

Shoulder Blade sideways sitting

Hitchhiker - Hitchhiker sideways sitting

A5 Hitchhiker

Hitchhiker sideways sitting

Airplane - Airplane sideways sitting

A6 Airplane

Airplane sideways sitting

Waiter - Waiter sideways sitting

A7 Waiter

Waiter sideways sitting

Back Scales - Back Scales sitting

A8 Back Scales

Back Scales sitting

Sideway Arrow - Arrow sideways sitting

A9 Sideway Arrow

Arrow sideways sitting

Back Arrow - Back arrow sitting

A10 Back Arrow

Back arrow sitting

Circles - Circles back sitting

A11 Circles

Circles back sitting

Book - Book front standing

B1 Book

Book front standing

Scales - Scales front standing

B2 Scales

Scales front standing

Arrow - Arrow front standing

B3 Arrow

Arrow front standing

Shoulder Blade - Shoulder Blade sideways standing

B4 Shoulder Blade

Shoulder Blade sideways standing

Hitchhiker - Hitchhiker sideways standing

B5 Hitchhiker

Hitchhiker sideways standing

Airplane - Airplane sideways standing

B6 Airplane

Airplane sideways standing

Waiter - Waiter sideways standing

B7 Waiter

Waiter sideways standing

Back Scales - Back Scales standing

B8 Back Scales

Back Scales standing

Sideway Arrow - Sideway Arrow standing

B9 Sideway Arrow

Sideway Arrow standing

Back Arrow - Back Arrow standing

B10 Back Arrow

Back Arrow standing

Circles - Circles back standing

B11 Circles

Circles back standing

Candlestick - Candlestick back standing

B13 Candlestick

Candlestick back standing

V Shape - V Shape back standing

B14 V Shape

V Shape back standing

Windshield Wipers - Windshield Wipers back standing

B15 Windshield Wipers

Windshield Wipers back standing

Reeds - Reeds back kneeling

C25 Reeds

Reeds back kneeling

Reeds with knee - Reeds with knee back kneeling

C26 Reeds with knee

Reeds with knee back kneeling

Curl-Up - Curl-Up back kneeling

C27 Curl-Up

Curl-Up back kneeling

Curl-Up with knee - Curl-Up with knee back kneeling

C28 Curl-Up with knee

Curl-Up with knee back kneeling

Front Fencer - Front Fencer kneeling

C29 Front Fencer

Front Fencer kneeling

Sideway Fencer - Sideway Fencer kneeling

C30 Sideway Fencer

Sideway Fencer kneeling

Back Fencer - Back Fencer kneeling

C31 Back Fencer

Back Fencer kneeling

Samurai - Samurai sideways kneeling

C32 Samurai

Samurai sideways kneeling

Front Flamingo - Front Flamingo standing

D33 Front Flamingo

Front Flamingo standing

Flamingo with wings - Flamingo with wings front standing

D34 Flamingo with wings

Flamingo with wings front standing

Back Flamingo - Back Flamingo standing

D35 Back Flamingo

Back Flamingo standing

Back Flamingo with wings - Back Flamingo with wings standing

D36 Back Flamingo with wings

Back Flamingo with wings standing

Side step - Side step sideways standing

D37 Side step

Side step sideways standing

Spider - Spider sideways standing

D38 Spider

Spider sideways standing

Ballet dancer - Ballet dancer sideways standing

D39 Ballet dancer

Ballet dancer sideways standing

Hen - Hen sideways standing

D40 Hen

Hen sideways standing

Hamstrings - Hamstrings front standing

D41 Hamstrings

Hamstrings front standing

Thigh Muscle - Thigh Muscle front standing

D42 Thigh Muscle

Thigh Muscle front standing

Samba - Samba front standing

D71 Samba

Samba front standing

Back Samba - Back Samba standing

D72 Back Samba

Back Samba standing

Book - Book front shifting weight

E1 Book

Book front shifting weight

Scales - Scales front shifting weight

E2 Scales

Scales front shifting weight

Arrow - Arrow front shifting weight

E3 Arrow

Arrow front shifting weight

Waiter - Waiter sideways shifting weight

E7 Waiter

Waiter sideways shifting weight

Back Scales - Back Scales shifting weight

E8 Back Scales

Back Scales shifting weight

Sideway Arrow - Sideway Arrow shifting weight

E9 Sideway Arrow

Sideway Arrow shifting weight

Back Arrow - Back Arrow shifting weight

E10 Back Arrow

Back Arrow shifting weight

Circles - Circles back shifting weight

E11 Circles

Circles back shifting weight

Candlestick - Candlestick back shifting weight

E13 Candlestick

Candlestick back shifting weight

V Shape - V Shape back shifting weight

E14 V Shape

V Shape back shifting weight

Tourist - Tourist front shifting weight

E43 Tourist

Tourist front shifting weight

Book - Book front leg on a mat

F1 Book

Book front leg on a mat

Scales - Scales front leg on a mat

F2 Scales

Scales front leg on a mat

Arrow - Arrow front leg on a mat

F3 Arrow

Arrow front leg on a mat

Shoulder Blade - Shoulder Blade sideways leg on a mat

F4 Shoulder Blade

Shoulder Blade sideways leg on a mat

Hitchhiker - Hitchhiker sideways leg on a mat

F5 Hitchhiker

Hitchhiker sideways leg on a mat

Airplane - Airplane sideways leg on a mat

F6 Airplane

Airplane sideways leg on a mat

Waiter - Waiter sideways leg on a mat

F7 Waiter

Waiter sideways leg on a mat

Back Scales - Back Scales leg on a mat

F8 Back Scales

Back Scales leg on a mat

Sideway Arrow - Sideway Arrow leg on a mat

F9 Sideway Arrow

Sideway Arrow leg on a mat

Back Arrow - Back Arrow leg on a mat

F10 Back Arrow

Back Arrow leg on a mat

Circles - Circles back leg on a mat

F11 Circles

Circles back leg on a mat

Crawl - Crawl back leg on a mat

F12 Crawl

Crawl back leg on a mat

Candlestick - Candlestick back leg on a mat

F13 Candlestick

Candlestick back leg on a mat

V Shape - V Shape back leg on a mat

F14 V Shape

V Shape back leg on a mat

Windshield Wipers - Windshield Wipers back leg on a mat

F15 Windshield Wipers

Windshield Wipers back leg on a mat

Surface - Surface sideways leg on a mat

F16 Surface

Surface sideways leg on a mat

Book - Book front step on a mat

G1 Book

Book front step on a mat

Scales - Scales front step on a mat

G2 Scales

Scales front step on a mat

Arrow - Arrow front step on a mat

G3 Arrow

Arrow front step on a mat

Hitchhiker - Hitchhiker sideways step on a mat

G5 Hitchhiker

Hitchhiker sideways step on a mat

Waiter - Waiter sideways step on a mat

G7 Waiter

Waiter sideways step on a mat

Back Scales - Back Scales step on a mat

G8 Back Scales

Back Scales step on a mat

Sideway Arrow - Sideway Arrow step on a mat

G9 Sideway Arrow

Sideway Arrow step on a mat

Back Arrow - Back Arrow step on a mat

G10 Back Arrow

Back Arrow step on a mat

Crawl - Crawl back step on a mat

G12 Crawl

Crawl back step on a mat

Surface - Surface sideways step on a mat

G16 Surface

Surface sideways step on a mat

Coffee - Coffee front step on a mat

G17 Coffee

Coffee front step on a mat

Book - Book front one leg stance

H1 Book

Book front one leg stance

Scales - Scales front one leg stance

H2 Scales

Scales front one leg stance

Arrow - Arrow front one leg stance

H3 Arrow

Arrow front one leg stance

Waiter - Waiter sideways one leg stance

H7 Waiter

Waiter sideways one leg stance

Back Scales - Back Scales one leg stance

H8 Back Scales

Back Scales one leg stance

Sideway Arrow - Sideway Arrow one leg stance

H9 Sideway Arrow

Sideway Arrow one leg stance

Back Arrow - Back Arrow one leg stance

H10 Back Arrow

Back Arrow one leg stance

Surface - Surface sideways one leg stance

H16 Surface

Surface sideways one leg stance

Step - Step front one leg stance

H44 Step

Step front one leg stance

Back Step - Step back one leg stance

H45 Back Step

Step back one leg stance

Book - Book front spine stretching

I1 Book

Book front spine stretching

Scales - Scales front spine stretching

I2 Scales

Scales front spine stretching

Arrow - Arrow front spine stretching

I3 Arrow

Arrow front spine stretching

Waiter - Waiter sideways spine stretching

I7 Waiter

Waiter sideways spine stretching

Back Scales - Back Scales spine stretching

I8 Back Scales

Back Scales spine stretching

Sideway Arrow - Sideway Arrow spine stretching

I9 Sideway Arrow

Sideway Arrow spine stretching

Back Arrow - Back Arrow spine stretching

I10 Back Arrow

Back Arrow spine stretching

Circles - Circles back spine stretching

I11 Circles

Circles back spine stretching

Crawl - Crawl back spine stretching

I12 Crawl

Crawl back spine stretching

Scales with Strength - Scales with Strength front

J2 Scales with Strength

Scales with Strength front

Back Scales with Strength - Back Scales with Strength

J8 Back Scales with Strength

Back Scales with Strength

Biceps A - Biceps variation A front standing

J51 Biceps A

Biceps variation A front standing

Biceps B - Biceps variation B front standing

J52 Biceps B

Biceps variation B front standing

Triceps A - Triceps variation A front standing

J53 Triceps A

Triceps variation A front standing

Triceps B - Triceps variation B front standing

J54 Triceps B

Triceps variation B front standing

Stork - Stork front s bent leg

J55 Stork

Stork front s bent leg

Heron - Heron front straight leg

J56 Heron

Heron front straight leg

Back stork - Back stork bent leg

J57 Back stork

Back stork bent leg

Back heron - Back heron straight leg

J58 Back heron

Back heron straight leg

Flying stork - Flying stork sideways bent leg

J59 Flying stork

Flying stork sideways bent leg

Flying heron - Flying heron sideways straight leg

J60 Flying heron

Flying heron sideways straight leg

Sleepy stork - Sleepy stork front bent leg

J61 Sleepy stork

Sleepy stork front bent leg

Sleepy heron - Sleepy heron front straight leg

J62 Sleepy heron

Sleepy heron front straight leg

Back sleepy stork - Back sleepy stork bent leg

J63 Back sleepy stork

Back sleepy stork bent leg

Back sleepy heron - Back sleepy heron straight leg

J64 Back sleepy heron

Back sleepy heron straight leg

Monkey - Monkey backbent leg

J65 Monkey

Monkey backbent leg

Soldier - Soldier back straight leg

J66 Soldier

Soldier back straight leg

Gymnast - Gymnast back bent leg

J67 Gymnast

Gymnast back bent leg

Skater - Skater back straight leg

J68 Skater

Skater back straight leg

Karate Kid - Karate Kid sideways bent leg

J69 Karate Kid

Karate Kid sideways bent leg

Karate - Karate sideways straight leg

J70 Karate

Karate sideways straight leg

Start - Start front kneeling

J73 Start

Start front kneeling

Back Start - Start back kneeling

J74 Back Start

Start back kneeling

Bolt - Bolt front standing

J75 Bolt

Bolt front standing

Back Bolt - Bolt back standing

J76 Back Bolt

Bolt back standing

Squat - Squat front standing

J80 Squat

Squat front standing

Back Squat - Squat back standing

J81 Back Squat

Squat back standing

Book - Book front neck stretching

K1 Book

Book front neck stretching

Scales - Scales front neck stretching

K2 Scales

Scales front neck stretching

Arrow - Arrow front neck stretching

K3 Arrow

Arrow front neck stretching

Waiter - Waiter sideways neck stretching

K7 Waiter

Waiter sideways neck stretching

Back Scales - Back scales neck stretching

K8 Back Scales

Back scales neck stretching

Sideway Arrow - Sideway Arrow neck stretching

K9 Sideway Arrow

Sideway Arrow neck stretching

Back Arrow - Back Arrow neck stretching

K10 Back Arrow

Back Arrow neck stretching

Crawl - Crawl back standing

L12 Crawl

Crawl back standing

Surface - Surface sideways standing

L16 Surface

Surface sideways standing

Coffee - Coffee front standing

L17 Coffee

Coffee front standing

Diagonal - Diagonal sideways standing

L18 Diagonal

Diagonal sideways standing

Hello - Hello sideways standing

L19 Hello

Hello sideways standing

Navel - Navel sideways standing

L20 Navel

Navel sideways standing

Chest - Chest sideways standing

L21 Chest

Chest sideways standing

Nose - Nose sideways standing

L22 Nose

Nose sideways standing

India - India sideways standing

L23 India

India sideways standing

Bow - Bow sideways standing

L24 Bow

Bow sideways standing

Tiptoes - Tiptoes front standing

M46 Tiptoes

Tiptoes front standing

Back tiptoes - Back tiptoes standing

M47 Back tiptoes

Back tiptoes standing

Sea Lion - Stretching forearms muscles

N82 Sea Lion

Stretching forearms muscles

Mole - Stretching forearms muscles

N83 Mole

Stretching forearms muscles

Stapler - Stretching forearms muscles

N84 Stapler

Stretching forearms muscles

Stick Insect - Stretching forearms muscles

N85 Stick Insect

Stretching forearms muscles

Swimmer - Stretching shoulder girdle

N86 Swimmer

Stretching shoulder girdle

Knight - Stretching thigh and groin

N87 Knight

Stretching thigh and groin

Driver - Stretching both thighs

N88 Driver

Stretching both thighs

Sloth - Stretching legs

N89 Sloth

Stretching legs

Calf - Stretching calf standing

N90 Calf

Stretching calf standing

Stepper - Stretching Achilles tendon

N91 Stepper

Stretching Achilles tendon

Fan - Stretching the muscles of toes

N92 Fan

Stretching the muscles of toes

Countess - Stretching back

N93 Countess

Stretching back

Heels - Heels front stretching

O48 Heels

Heels front stretching

Sideway heels - Heels sideways stretching

O49 Sideway heels

Heels sideways stretching

Back heels - Heels back stretching

O50 Back heels

Heels back stretching

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Spiralista requires iOS version 12 or higher for iPhone and Android 8 or higher for Android telephones.
The Spiral stabilization exercise method requires the use of special exercise equipment

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