Now let's get started with the exercises

Exercises to develop the chest muscles and strengthen the core are of great importance for maintaining a healthy and fit body. In this article we will look at several exercises that can be performed at home without special equipment.

Exercise 1
Starting position - standing, legs together, arms folded in front of the chest, palms joined. On the count of 1-2, raise your arms up, 3-4 - lower them down, 5-6 - return to the starting position. It is important to apply pressure with your palms against each other when lowering and raising your arms. After performing the exercise once, relax your arms and repeat the exercise. Do the exercise 8-9 times, first standing, then sitting on your heels.

Exercise 2
Starting position - standing, legs apart, arms extended forward. The exercise consists of trying to separate the arms of a resisting partner. Do the same with your arms raised and try to lower them. Arms along your body, relax. Repeat the exercise 8-9 times.

Exercise 3
Starting position - lying on your stomach, legs elevated, emphasis on your hands. On the count of 1-4, move your outstretched arms a quarter circle to the left, 5-8 - a quarter circle to the right. Rest and repeat the exercise 9 times.

Exercise 4
Starting position - support with your hands in a lying position. On the count of 1-2, raise your right hand, 3-4 - lower it, 5-6 - raise your left hand, 7-8 - return to the starting position. Repeat the exercise 9 times.

Exercise 5
Starting position - standing, legs together, take books in your lowered hands. On the count of 1, raise your right hand, simultaneously move your left hand back and outwards, 2 - change the position of your hands with a swing, 3 - return to the starting position, 4 - raise your left hand, simultaneously move your right hand back and outwards, 5 - change the position of your hands with a swing, 6 - return to the starting position. Do the exercise 5 times.

Exercise 6
Starting position - standing, legs together, take books or any weight in your lowered hands. On the count of 1, swing your arms forward, at the same time tilt your torso forward, 2 - swing your arms behind your back, 3 - return to the starting position. Repeat the exercise 8-9 times.

Exercise 7
Starting position - standing, legs apart, hands on the belt. On the count of 1-2, take a deep breath, 3-4 - exhale. On the count of 5-6, take a deep breath, 7-8 - exhale. On the count of 9-10, take a deep breath, 11-12 - exhale. Repeat the exercise 5 times.

Exercise 8
Starting position - sitting on the floor, legs extended forward, hands on the belt. On the count of 1-2, bend forward, try to reach your toes with your hands, 3-4 - return to the starting position. On the count of 5-6, tilt to the right, 7-8 - return to the starting position. On the count of 9-10, tilt to the left, 11-12 - return to the starting position. Repeat the exercise 5 times.

Exercise 9
Starting position - lying on your back, legs bent at the knees, arms along the body. On the count of 1-2, lift your pelvis up, 3-4 - lower it down. Repeat the exercise 10 times.

Exercise 10
Starting position - lying on your stomach, hands behind your head. On the count of 1-2, raise your head and torso up, 3-4 - lower it. Repeat the exercise 10 times.

Remember to warm up and stretch your muscles before starting any exercise. In addition, do not forget about proper breathing and control your posture while doing the exercises. If you experience any pain or discomfort during exercise, stop immediately and seek medical attention.