Stand upright, feet 30 cm apart. Intertwine your fingers and stretch your arms towards the ceiling, palms up, to stretch your back. Bend to the right, return to the centre, then bend to the left. This double exercise should be done rapidly.

Repeat 8 times. This will open the sphincters so that the liquid can enter into the digestive tract.

Stand upright, feet 30 cm apart, back straight and arms relaxed. Raise your left arm to the level of the right collarbone, turn your head to the right and look at the fingers of your right hand.

Now extend your right arm as far as possible to the back, at the same time turning your torso. Return immediately to the initial position, raise your right arm to the level of the left collarbone, turn your head to the left and look at the fingers of your right hand. Now extend your left arm as far as possible to the back, at the same time turning your torso.

This double exercise should be done rapidly. Repeat each side 4 times. Total duration: 10 seconds.

Crouching on the floor, with only hands and toes touching the floor. The feet must be 30 cm apart. The torso is straight, arms are extended. Turn your torso to the right so that you can see your left heel, then turn your torso to the left so that you can see your right heel.

This double exercise should be done rapidly. Repeat it 4 times. Total duration: 15 seconds.

You can replace Exercise 3 by doing a 15 second shoulder stand.

Sit on the floor. Extend your left leg. Now bring your right knee to your chest. Bend slightly backwards and turn your torso to the right. Now bring your left arm in front of the right knee whilst keeping the left leg extended.

Change sides and repeat the exercise 4 times each side. It is important to put pressure on the lower abdominals and not on the chest.