Exercises You Can Do At Home

Exercises for the buttocks

Starting position - Feet are shoulder-width apart, arms extended forward. We perform squats to a right angle, without lifting our heels from the floor, keeping our back straight, slightly arching our lower back. Perform 3-4 sets of 15-25 times, depending on your preparedness.

Starting position - Feet together, arms extended forward or along the body (if you have weights in your hands), lunge backwards on one knee. Lunges are performed first on one leg 10-20 times, then on the other. You need to do 3-4 approaches.

Starting position - Rest your elbows and one knee on the floor, lift the thigh of the other leg up to the level of your buttocks 15-25 times, do 4-5 approaches on each leg.

Starting position - Lying on your back, bend your knees, arms resting on the floor or crossed over your chest. Raise your pelvis by squeezing your buttocks without arching your lower back. You need to perform 4-5 sets of 15-25 repetitions.

A universal exercise for the buttocks. Marla Duncan, a famous fitness athlete, started out with a typical A-figure with heavy, plump thighs and a weak upper torso. Here's one of her secrets: she trains her buttocks throughout the day, simply tensing and relaxing them.

For the inner thigh

Starting position - Lying on your back, raise your legs up, bend your knees to a right angle. We move our hips apart at partial amplitude and slowly bring them together. 4-5 sets of 15-25 repetitions.

Starting position - Lying on your side, lift one leg up, holding it with your hand. We pull the other leg towards it and lower it without touching the floor, keeping it slightly suspended. 4-5 sets of 15-25 repetitions.

Starting position - We sit on the floor in the butterfly position, resting our hands on the floor. We bring and spread the knees, straining the inner thighs. 4-5 sets of 15-25 repetitions.

For abdominal muscles

Starting position - Feet shoulder-width apart, arms raised up, bending in each direction for 50-100 repetitions in one approach.

Starting position - Sitting on the floor, legs spread as far apart as possible, arms in front of you. We make turns right and left. At the same time, we try to twist the lower back as much as possible.

Starting position - Lying on your side, put your hands behind your head, lift your body up, while your legs lie on the floor. We do the same with the legs, while the body lies on the floor. 25-50 repetitions with the body and the same with the legs.

Exercises for the pectoral muscles

Knee push-ups. When you can perform knee push-ups 15-25 times without visible effort, you can move on to ordinary push-ups from the floor. Perform 4 sets of 10 times.

Starting position - Lying on the floor, we spread our arms to the sides with weights, slowly return them to the starting position. 4 sets of 10-15 times.

Starting position - Lying on the floor, take a dumbbell in both hands, hold it above chest level and lower it behind your head, returning to the starting position. 4 sets of 15-25 repetitions.

Exercises for beautiful knees and shins

Starting position - Place your feet together, palms resting on slightly bent knees. Perform 15-25 rotational movements of the knees to the right and left, perform 4 approaches.

Stand at the support, raise one leg forward to a right angle, bend and straighten the shin (15-25 times) of one leg, change position and do the same with the other leg. Perform the same exercise, standing on your toes.

Stand at a support on one leg, perform calf raises 15-25 times on your left and right legs.

Exercises for the back muscles.

Pull-ups are performed with wide and narrow grips, as well as to the chest and behind the head.

One-arm dumbbell row. This exercise should be performed for 12-15 repetitions in each set.

Lie on the floor on your stomach, stretch out, raise your straight legs and arms up, arching your back, relax, repeat the exercise 15-25 times.