These exercises were developed by doctor Malkov.
 
1. Butterfly (see photo)
 
You need to hold this position as long as possible. This exercise prevents the spine problems (f.e. slipped disk). It  is effective for lower back pain.
 
2. Manhattan Rush
 
This exercise helps to reduce fat in the areas of thigh and buttocks.
Set the treadmill to 1% incline and 5.3 mph (8.5 kmh) speed. Start walking fast for 30 seconds. Walk as fast as you can, making strong effort to move your legs and arms. Switch to jogging for 30 seconds. Do not change the treadmill's speed. Surprisingly, you will be resting during the jogging phase. Return to walking for 30 sec and continue switching. Perform for 20 minutes. Finish with 10 minutes relaxing jogging. 

3. Anchor and Lizard improve the vertebrae position.
These exercises can significantly improve the curvature of the spine. They prevent the back pain, improve kyphosis and scoliosis.
 
 
T R A N S F O R M  (TM)
 
TRANSFORM is mix of movements from qigong, wushu, hip hop, native dances. The 124 moves were selected by doctor Malkov to have a positive effect on spine and joints.
 
TransForm improves posture and diminishes signs of kyphosis and scoliosis. It is very effective against back, neck pain and degenerative disc disease.
 
It can be performed by anyone regardless the level of fitness.
 
For more information please visit the TRANSFORM website.