10 body shaping exercises. These exercises are a quick way to shape your body. A set of exercises for body shaping for legs and buttocks

A beautiful figure is the dream of both girls and men. However, desire is one thing, and action is another. To look attractive, going to the gym or gym several times a week is enough. And in order for the training to be as effective as possible, it is recommended to exercise with a trainer. But what about those who are financially unable to visit gyms and hire coaches? The answer is simple: you need to make the right one at home.

Before starting the exercises, determine where your problem areas are. On "neglected" parts of the body, it will be necessary to make the greatest bias.

Body shaping through exercise

Any exercise should begin with a neck warm-up, and only after that go lower. In no case do the exercises right away, as first you need to "warm up" all the muscles and joints. Otherwise, there may be pain and sprains.

Body shaping techniques through exercise

Neck exercises

1. We make circular turns of the head, pressing the chin to the chest, and then slowly turning our head to the right and left. Repeat the exercise ten times. It is important to tighten the neck muscles during execution.
2. The head looks forward. In an upright position, turn it first to the left, then to the right. Repeat the exercise several times.

Posture exercises

1. Stand up straight. Feet shoulder width apart. Make ten circular movements with straight arms, first forward and then backward.
2. Bend your elbows. Touch your shoulders with your fingers. Again, rotate your arms forward ten times and then back.
3. Next - slopes. First rotate the body forward, then to the right, left and back, arching as much as possible. Hands at this time on the belt. Repeat the exercise about ten times.
4. Now bend again, but only to the left and right with the opposite arm extended. For example, if you lean to the left, then you need to extend your right arm.

Exercises for body shaping at home for abdomen and waist

In women, the most problematic areas are often the abdomen, sides and legs. Diet can only partially give to the body, the rest - after exercise and various physical activities.

1. Let's start with the press. You will need a sofa or other furniture to get your feet hooked on. Bend your legs a little. Perform ten full body lifts or twenty incomplete lifts to start.
2. Sit on the floor. Spread your arms and legs. Now put your left leg behind the right so that the vertebra "curls". This position will not only increase your well-being and give you strength, but also help in losing weight.
3. You can also "twist" the ridge while sitting. To do this, sit down with your knees slightly bent. Rotate your body vertically, first to the right and then to the left, while helping with your hands, grabbing your legs.
4. Do not forget about the exercise "Mill". Spread your arms to the sides, bend your torso forward, legs shoulder-width apart. In rhythm, touch your right leg with your left hand, and touch your left leg with your right hand. Repeat charging about ten times.
5. "Birch" is also useful. Lie on the carpet and raise your straight legs up, supporting them with your hands.
6. If you have a hoop, then perform circular torso movements with this sports equipment. If you do not have a hoop, then just twist the pelvis, while it is important to bend as much as possible.

A set of exercises for body shaping for legs and buttocks

1. For the buttocks - an effective exercise "Swallow". It is recommended to do it on a low bench (the one used in schools). Stand on the bench with your feet. Stretch your arms out to the sides and one leg back. This exercise affects almost the entire body, thereby providing sufficient stress and developing coordination. If there is no shop, then you can do without it, but the effect will be slightly lower.
2. Squats are also quite effective. You can do this exercise in the morning instead of exercising. Squat about thirty to forty times a day.
3. Be sure to include in the list the exercise "Half-step", which will quickly help you lose weight. All that is needed is to sit on an incomplete twine. If you can sit down completely, then that is even better. The type of twine does not matter.
4. The next exercise is rolling. Place your hands behind your head, straighten one leg. Roll from one foot to the other about eight to ten times.

Exercise will help your body quickly. However, there is no point in doing them at all if the diet is not followed. Even if it is ineffective. It is recommended that you choose the least “painful” diet before compiling your exercise list. For example, exclude high-calorie dishes from the menu. In addition, every few weeks you need to replace some exercises with others so that the body cannot get used to a certain load.

It is difficult to find a person who would be completely satisfied with his figure. Someone complains about a rounded tummy, someone is annoyed by the "ears" on the hips, and someone wants to have a beautiful torso and strong arms. Body shaping exercises will help you cope with any task if you do them regularly, combine them with proper nutrition and a healthy lifestyle.

How and when to do body shaping exercises

If you decide to bring your body into perfect shape, from your point of view, then before you start performing exercises aimed at body shaping, you should know:

• • it is important to carry out any workouts at least three times a week, but no more than five;
  • the load on the body must be increased gradually, especially if you have not been involved in sports before;
  • the complex should include exercises for all muscle groups, including problem areas of your body;
  • body shaping with the help of training necessarily includes not only strength exercises, but also cardio loads, which allow you to "burn" excess fat from the waist, chest, hips and abdomen;
  • it is necessary to drink a sufficient amount of clean non-carbonated water per day (from 1.5 to 2 liters).
  • Body shaping through exercise is only part of a comprehensive weight loss program and bringing your body to perfection! The duration of the workout can vary from 45 minutes to 60 minutes, depending on your physical fitness, but not less;
  • at least 1.5 hours after a meal should pass before the start of a workout, you can eat after a workout, not earlier than an hour! You can drink clean water during the complex in small sips;
  • the number of approaches should be from three to five, depending on the level of training, in one approach from 7 to 20 repetitions;
  • any workout should start with a “warm-up” - cardio load for about 20 minutes. For this, running, jumping, an exercise bike, etc. can be used. Any training should end with a mini-complex for stretching those muscle groups that were most actively loaded during training;

• exhalation is always performed with effort! It is important not to hold your breath during training, but to breathe rhythmically! Inhale - through the nose, exhale through the mouth, lips are slightly parted.

Exercise system aimed at body shaping

Strengthening the abdominal muscles:

In order to strengthen the abdominal muscles, it is necessary to perform special exercises. By helping to burn belly fat, they will not only allow you to become slimmer, but also strengthen your posture, which is definitely good for your figure. They are all divided into exercises to strengthen the muscles of the upper, middle and lower abs. Also - on the oblique muscles of the abdomen:

• on the muscles of the upper press - to perform it, you need to lie on your back, bend your legs at the knees and rest on the floor, it is important to press your lower back tightly to the floor, your arms behind your head are bent at the elbows. Tearing off the body from the floor, raise it about 20 cm, while the elbows are directed clearly to the sides, the chin cannot be pressed to the chest, the gaze should be directed to the ceiling and forward. The stomach is pulled in, and the back is firmly pressed to the floor and does not come off during lifting! Do three approaches 20 times;

• for the middle press - the starting position is the same. Raise the body 45 cm from the floor. Perform three approaches 20 times. Then you need to lift 90 cm from the floor. All requirements are the same as for upper press exercises. Rising 90 cm, you can stretch your hands forward and up. This will make your workout easier. Perform 20 times in three approaches;

• for the lower press - starting position: lying on your back, legs extended forward. Taking your legs off the floor, raise them by about 20 cm, perform "splitting" or "scissors". In order to increase the load, this exercise can be performed at the same time as raising the body about 20 cm from the floor. Perform 20 times in three approaches;

• exercises for the oblique abdominal muscles are necessarily included in the complex for body shaping. Starting position: lying on your back, legs extended. Bending one leg, at the same time pull it to the opposite shoulder, as if twisting at the waist. First you need to do on one leg 20 times, then on the other. Another effective way to strengthen the oblique abdominal muscles is to alternately lay the legs bent at the knees in different directions. In this case, the back should not come off the floor, and the hands should be pressed to the floor and spread apart.

Strength exercises for body shaping are necessarily included in the training process, as they allow you to quickly achieve the desired result. If you decide to do body shaping exercises at home, you can use plastic water bottles as weights. The first lessons are recommended not to pick up bottles heavier than a pound. After two to three weeks of training, you can increase the load. All workouts with weights are aimed at strengthening the muscles of the shoulder, back and legs.

Strengthening the back muscles:

• Starting position: standing, arms bent at the elbows in front of the chest. As you exhale, bring your shoulder blades together and open your arms, straightening them in front of you. You can make turns with the body in different directions, while keeping your feet on the floor, keep them shoulder-width apart. Perform such twists 12 times in each direction;

• starting position: standing on the floor, feet shoulder-width apart, body bent parallel to the floor. Weight is in the hands. Bend your arms at the elbows, pulling them all the way, while connecting the shoulder blades. Perform 12 times in three approaches;

• the following exercise is perfect for strengthening your back. Starting position: lying on your back, legs are bent at the knees and rest on the floor, arms are extended along the body. Leaning on the feet and shoulders, lift the pelvis up, lifting it off the floor to the maximum possible height. Ideally parallel to the floor. In this position, you need to linger for three counts.

The system of exercises aimed at body shaping necessarily includes strengthening the muscles of the thighs. Any lunges and squats are most effective for this. If you have joint health problems, then you should be very careful with such a load.

Modern complexes for body shaping, almost all, include a static "bar", which is aimed at strengthening many muscles. Performing the plank correctly for thirty seconds engages the deep abdominal muscles, back, glutes, arms, and thighs. The back muscles are also strengthened. It is necessary to perform the bar three to five times for 30 seconds with a one-minute break.

In conclusion, we want to present an hour-long lesson for those who want to always remain beautiful:

Physical exercise is the main means of physical education. On the one hand, their implementation is aimed at improving the functional capabilities of the human body, strengthening health, on the other hand, they are a simple and at the same time effective means of body shaping.

Having determined the body type, weight, body fat, the circumference of various parts of the body and comparing the measurement results with the standards presented in the tables, you can make a conclusion about the flaws in the figure, about those parts of the body that need to be worked on hard.

At the initial stage (3-6 months), strength training includes only general strengthening exercises without weights, consistently working out all muscle groups. And only after reaching a certain level of fitness and physical condition do they switch to special physical exercises aimed at body shaping. This is due to the fact that the musculoskeletal system of women without preliminary training cannot withstand heavy loads. The muscles that hold the internal organs are not yet developed enough to carry out resistance exercises.

The purpose of the classes in the initial period- to strengthen muscles, create a base for adaptation of the musculoskeletal system, improve physical condition. From the proposed general strengthening exercises, you need to choose 4-8 for each muscle group and make your own individual complex.

Exercises must be performed in the following mode: the number of approaches is 1-3, the number of repetitions is 10-30 times. Perform the first week of each exercise one approach, the second and third weeks - two approaches, the fourth and subsequent weeks - perform as many approaches as indicated in the description of the exercises.

As your fitness grows, when 3 sets of 30 repetitions will be easy, you can either increase the dosage, performing each exercise with just one approach, but with the maximum number of repetitions (until "I can not"), or use a more complex version of the exercise (with easy dumbbells or special weights). Rest between sets - 15-20 sec. Instead of passive rest, it is better to do static stretching exercises, which are a great way to relieve tension from muscles and restore their elasticity. The duration of each stretch is 10-15 seconds.

When performing static stretching exercises, the following rules must be observed:

Before doing the exercise, you need to know which specific muscle group it is stretching;

The stretch should be strong enough to provide improved flexibility, but not severe enough to injure muscles or tendons. Static stretching exercises should only be performed until mild discomfort is felt. It should occur in the midsection of the muscle, not where it is attached. The main thing is to never bring the depth of stretching to the appearance of acute pain;

Perform all movements softly, smoothly, without jerks, slowly and evenly, avoiding exercises of the ballistic type (sharp swings, dynamic bends);

With the position of the joint in the extreme unbent, bent, abducted-adducted, etc. position do not wiggle. Stretch ligaments and muscles only due to static pressure, while stationary;

Avoid dangerous stretching exercises associated with the redistribution of most of the body to one isolated joint ("plow", "hurdles", etc.);

Breathe calmly and rhythmically during stretching exercises;

Observe the symmetry of the exercises: while stretching one, do not forget about similar exercises for the other half of the body;

Never stretch a muscle that has traumatic strain. This can only worsen your condition.

After the foundation of strength and physical fitness has been laid, you can start specialized training with weights (barbell, heavy dumbbells), which allows you to focus on any muscle group. Before performing such exercises, a special warm-up is needed. It is performed immediately before the next exercise in 1-2 sets of 12-15 repetitions each. The weight of the weights is 30-40% of the maximum. Movements should be similar in structure to training exercises. The table below shows the technique of exercises aimed at body shaping (increasing muscle mass and decreasing muscle mass and body fat). This table was developed taking into account the recommendations of Professor V.I. Belova.

This is a system of complex static exercises aimed at contracting and stretching muscles. It is considered that one hour of classes

Callanetics (callanetics, orig.en: Callanetics) is a set of gymnastic exercises developed by a Dutch ballerina Callan Pinckney. It is a system of complex static exercises aimed at contracting and stretching muscles. It is believed that one hour of callanetics training gives the body a load that is equal to seven hours of classical shaping or 24 hours of aerobics.

History of creation

Callan Pinkney developed Callanetics in the early 1980s when she returned to New York after traveling around the world for eleven years. As a result of increased stress and poor nutrition, Callan suffered from pain in his knees and back. The doctors recommended surgery.

Then Callan began to come up with such exercises that would not provoke the reappearance of spasms and back pain. It didn't take long, and she was simply amazed at how strong and strong her body became. Back pain also disappeared.

Callanetics benefits

Callanetics is a set of 29 static exercises based on yoga asanas. During these exercises, all muscles are involved at the same time, and with regular exercise, metabolism accelerates, therefore Callanetics classes are an effective and quick way of body shaping. In addition, this set of exercises can help in the fight against osteochondrosis, pain in the cervical and lumbar spine.

You can work out according to this system both in a fitness club and at home: you do not need special equipment for this, and trauma due to the absence of sudden movements is minimized. According to Callan Pinckney, at the initial stage, you need to do three times a week for an hour a day, then when the effect becomes visually noticeable (and this will happen in just a couple of weeks of training), the number of workouts can be reduced to two. After obtaining the desired result, the time for classes can be reduced to one hour per week. It doesn't have to be one workout: it can be divided into 3-4 sessions lasting 15-20 minutes.

Contraindications

Despite the seeming simplicity of callanetics, excessive enthusiasm for this system can lead to serious health consequences. It must be remembered that this set of exercises is intended primarily for people who are accustomed to regular physical activity. Those who have not previously been fond of fitness and sports in general, you need to intelligently dose the load.

There are also a number of contraindications: diseases of the cardiovascular system, asthmatic diseases. Those who have vision problems or problems with the spine, as well as those who have recently had an infectious disease, should consult a doctor before starting callanetics.

These exercises cannot be performed in the postoperative period (you can start exercising only a year after the operation). It is worth consulting a doctor and those who suffer from varicose veins or hemorrhoids.

Callanetics classes

The basics of callanetics are stretching and static poses. The duration of each lesson is about 60 minutes. The beginning of each lesson is a mandatory warm-up after which the main part is already underway - a special set of exercises, including breathing exercises. Such exercises contribute to the development of absolutely all muscle groups. The load goes even on those muscles, the existence of which you previously suspected.

Each exercise will take you 30 to 100 seconds to complete. The basis of callanetics is static postures, that is, the fact that a person freezes in a certain pose without movement.

For the uninformed from the outside, such training seems to be simple and even too primitive. But it is worth trying, before drawing final conclusions, a beginner can hardly withstand even 15 seconds in a static position. That is why callanetics is also called “gymnastics of uncomfortable postures”.

In order to start practicing with this unique method, you don't even need to change into a sports uniform. The main thing is that the clothes are loose and do not hinder movement.

An important component of callanetics is the music to which you will practice, such music should be relaxing, so it is better to choose a quiet and quiet soundtrack for practice. Sometimes students completely abandon the soundtrack, and silence becomes their music.

The ideal place for callanetics classes is in front of a mirror. This is necessary in order to correctly record your own movements. During training, it is important to listen to your body and, while exercising on your own, do not overdo it. You do not need to force your own body, perhaps it is not yet ready for this kind of stress.

Do not be upset if, after several callanetics sessions, there is no noticeable weight loss, or it even increases slightly. This is completely normal, because muscles weigh much more than fat, which is difficult for the body to get rid of in a short period of time. Therefore, at the initial stage of callanetics training, the growth of muscle tissue compensates for weight loss. Over time, as soon as the body adapts to stress, weight begins to decline at a fairly rapid pace.

Another rule of the technique is correct breathing, therefore, during the exercise, you need to carefully monitor how you breathe. Your breathing should be even, without delay. Otherwise, the body will not be able to receive the required portion of oxygen, and the muscles will not receive nutrition.

It is difficult to overestimate the positive effect of this type of gymnastics on the body.

A distinctive feature of callanetics from other types of fitness, which confirms its effectiveness, is that during exercise there is almost no load on the cardiovascular system and spine.

Experts have calculated that one hour of callanetics is equivalent to 24 hours of traditional aerobics. Of course, none of us will do aerobics around the clock to achieve the desired result.

But callanetics also has similarities with traditional fitness activities. Namely, here it is also important to remember that the planned results can be achieved only with regular exercise.

With the help of simple callanetics exercises, it is easy to improve metabolism and get rid of excess fat in problem areas. Callanetics exercises also improve posture and train body flexibility. Callanetics has a great effect on the state of the psyche, calming the nerves. The technique is also indicated for patients with osteochondrosis.

Callanetics exercise complex

Callanetics exercises - warm-up

• Stand on tiptoe, raise your arms up, and stretch your entire body. Shoulders are straightened, you seem to strive upward.
• After completing a half-squat, bending your knees slightly, tilt the body slightly forward. Stretch with your arms extended forward and slightly upward, keeping your back completely straight.
• From the same position, take your straight arms (palms up) back. Pull your neck and chin forward, your back is perfectly straight.
• Tilt the body forward so that it is parallel to the floor, extend your arms to the sides, knees straight. Stretch.

Callanetics classes - exercises for the muscles of the chest and back

• Cross your arms in front of you, as if you want to hug yourself, and feel how all the pectoral muscles tighten.
• Move your straightened arms back and slightly up. Stretch like a bowstring.
• The same, slightly bending the elbows, palms as if tend to each other.
• The following exercises will help create a beautiful thigh line, removing all unnecessary, and tightening the buttocks: Perform a deep forward bend, straight arms with palms almost touching the floor (60-100 seconds). Then slowly turn the body towards the supporting straight leg. The body seems to "lie" on the leg, tightly pressing against it, and the main load falls on the back of the thigh. Place your palms around your ankle. You should feel a pleasant feeling of warmth. The same, turning to the other leg. This exercise is ideal for people who are inactive.
• Feet shoulder width apart. Lean forward, clasping your knees with your palms, spread your elbows to the sides. You seem to want to slip the body between your legs.
• Legs together. Lean forward, gently wrap your hands around your knees and burrow your nose into them.

Callanetics exercises for perfect shapes

The starting position for all exercises is standing straight, feet shoulder-width apart, toes slightly turned to the sides.

• Place your left hand on your stomach, closer to the outer side of your thigh, and extend your right hand up. Lean to the side so that your arm is parallel to the floor. Stretch, contracting each muscle, and maintain this pose for 60-100 seconds. The same, performing a tilt to the other side.
• Perform the previous exercise, slightly swinging your right hand slightly bent at the elbow to the left and right, straining and relaxing the muscles, for 60 seconds. Keep this pose motionless for the next minute. The same, with the left hand, bending to the other side.
• Similar to the previous exercise, but lower your left hand freely along the supporting leg, as if trying to reach her heel. Extend your right hand parallel to the floor, as if trying to reach something. Try to lean even lower. Maintain this pose for 60 seconds. The same, leaning to the left.
• Make 10-15 rotations of the body, fixing the lower part of the body, first in one direction, then in the other direction. Then do 10-15 pelvic rotations, keeping your torso stationary. Repeat the exercise one more time.
• Hands on your hips, straighten your shoulders, pull in your stomach, tighten your gluteal muscles. Turn your head slowly to the side, while your chin is raised, your gaze is directed up. Hold this position for 10-12 seconds. The same - in the other direction. Repeat the exercise one more time.
• Turn your head 90 degrees straight to the side, feeling the neck muscles tighten. Don't help yourself with shoulder movements. Do the exercise 2 times in each direction, maintaining the pose for 10-12 seconds.
• Perform 2 turns of the head to the right and to the left (while it is lowered, the chin almost touches the chest), lingering in extreme positions. This will help relieve muscle tension. Do all movements very slowly, smoothly. No jerks!

Exercise regularly 2-3 times a week for an hour.

Callanetics exercises - a toned belly and beautiful hips

These 12 exercises are the final part of the callanetics complex. Exercising for an hour 2-3 times a week, you will be able to quickly get rid of figure flaws, lose extra pounds, and acquire charming forms. Exercise regularly and have fun. Perform the first 4 exercises lying on your back.

• Lift one leg up at a 90 degree angle, the other 5-10 cm from the floor. In this case, both legs are straightened, and the socks are extended. Stretch your arms forward, as if you want to reach something. Try to lift your shoulder blades off the floor. Maintain the pose for 60 seconds. The same, changing the position of the legs.
• Take the same position as in exercise 1, only bend the leg, which was parallel to the floor, at the knee. The foot rests on the floor. Hold the pose for 60 seconds. The same, changing the position of the legs.
• Legs bent at the knees, lift up. Stretch your arms forward parallel to the floor, palms bent, as if you are resting on a wall. Raise the case. Freeze for 60-100 seconds.
• Legs, slightly bent at the knees, lift up. The socks are stretched out. Straightening your arms in front of you, try to raise your body. Your fingers seem to be trying to reach your socks. Maintain this position for 60 seconds.
• Lie on your side. Raise your legs, bent at the knees, up. Raise the body, stretch your arms forward. For one of them, you seem to want to reach your heels. Hold the pose for 60 seconds. After a short rest, repeat the exercise. The same, turning on the other side.
• Sit on the floor. Bend one leg at the knee behind you, pull the other to the side (the toe is also extended) and bend your body towards it as low as possible. Try to wrap your hands around this leg. Maintain the pose for 60-100 seconds. The same, changing the position of the legs.
• Sit with your right side to the support (an ordinary chair can serve as it), bend your legs at the knees. Body weight - on the right thigh. Grab the chair with your right hand, place your left on the thigh of your right leg. The back is straight. Raise your left leg slightly above the floor (no more than 5-10 cm). Smoothly swing it up and down. Please note that the lower leg is parallel to the floor. Perform the exercise for 60-100 seconds (if it is difficult, then in 2 sets of 30-50 seconds each). Then repeat it. The same, turning to the support with the other side. Do this exercise, swinging for 30 seconds back and forth with one or the other leg raised above the floor.
• Reclining on a bent supporting leg and resting your hands on the floor, swing the other leg straight at the knee (toe extended, heel facing up) for 100-120 seconds. The same, changing the position of the legs.
• Lying on your back and spreading your arms to the sides, lift your straightened leg up. Then gradually lower it to the side, while turning your head in the opposite direction. Do not lift the shoulder blades off the floor. Smoothly swing your leg with an amplitude of 5-10 cm from the floor for 60 seconds. The same, changing the position of the legs.
• Sit with your legs wide apart and your toes extended. Tilt your body towards your left leg, trying to touch it with your chest. Maintain the position for 60-100 seconds. The same, turning the body to the right leg.
• Without changing the starting position, gently tilt the body forward. Place your arms in front of you on the floor. Swing your torso up and down for 60-100 seconds.
• Kneeling, stretch your arms straight over your head, pull your stomach in, keep your back straight. Perform soft, bouncy half-squats without touching your buttocks to your heels for 60 seconds.

Callanetics is, first of all, physical exercises, which, when used systematically, give amazing results. It is probably worth trying something real instead of the magical transformations that newfangled drugs for fast weight loss promise only.published

Learn these exercises and you will never pay for a fitness club membership again.

You can play sports anywhere using only your own weight.

We suggest exercises that only use your body weight as resistance, such as push-ups and lunges. They don't need the necessary equipment.

These movements are a central element in many high intensity workouts. Such training is intense and fast.

You exercise quickly in less than 30 minutes. This means you can be in great shape without going to the gym, spending hours training, or using special training equipment. (Seriously, this is science.) Enough to know correct movement.

We have included a list of exercises designed by personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for anyone who wants to exercise anytime, anywhere.

The trainer also provides 9 workout options that are combinations of these movements. You can use these 12 exercises as the building blocks for a variety of fast, high-impact workouts that you can do anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating»Instructions as best you can. Know that it's best to do just a few repetitions of each movement perfectly, rather than doing a lot of movements wrong.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Place your feet shoulder-width apart.
• Maintain the plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• When you lower yourself, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders rise to your ears.

How to make it easier:

• Place your feet wider for better stability.
• Do push-ups as described above, but instead of plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your arms under your shoulders, or slightly wider.
• Tighten your glutes.
• Your body should be in line from head to toe.
• Tighten your chest.
• Press your chin down.
• Direct your gaze to the floor.

• Raising or sagging the buttocks.
• Raise your head.
• Staying in position if the body is not in a straight line is only a good exercise that you do right.

How to make it easier:

• Hold the position for a shorter period of time.

3. The bridge of the buttocks

How to do:

• Lie on your back.
• Place your feet on the floor, shoulder-width apart, with your toes pointing forward, with your knees bent.
• Tighten your belly.
• Push with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right arm.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Maintain a clear plank position.

• Allow your shoulders to drift off the line, just above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap lightly on your left shoulder with your right hand.
• Return your arms to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift your weight when you tap your shoulders.

6. Squats

How to do:

• Place your feet somewhere between your hip and shoulder width.
• Spread your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Sit down as deep as possible.

• Bend your knees inward.
• Raise your heels off the ground.
• Transfer weight to your toes.

How to make it easier:

Squat shallowly if you find it difficult to squat or uncomfortable lifting.

7. Lunge to the side

How to do:

• Keep your back straight with your chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as possible.

Keep your knees in front of your feet.

8. Jump squats

How to do:

• Sit down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight in front of you when you squat, and push them behind your back when jumping.
• Jump as high as possible.
• Exhale while jumping.
• Land softly.

• Allow your knees to move out of line with your toes.
• Transfer weight to your toes while squatting.

9. Jump Lunge

How to do:

• Lunge as low as possible, but so that the back knee does not touch the floor.
• Keep your torso upright.
• Distribute weight evenly between the front and back legs.
• Jump to change the position of your legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward when the opposite leg lunges backward.
• Land softly.

• So that the knee touches the floor.

How to make it easier:

Take your time - just do your normal lunges.

10. Raise one leg

How to do:

• Keep your back straight.
• Distribute your weight evenly over the leg you are standing on.
• Lift one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility permits.
• Pull yourself back to a standing position using the hamstring (behind) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach for the floor with your fingertips: This bends your back. Instead, focus on keeping your back straight and close on your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on every rep. Do one leg exercise in one set, then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: Stand up straight.
• Step back with one foot.
• Keep your front knee at a 90 degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back legs.
• You can lightly touch the floor with your back knee.
• Push off with the heel of your front foot to stand.
• Coordinate your arm movements so that the arm is in front when the opposite leg lunges backward.

• Shift the weight of your front leg onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you walk your hands forward until you are in a plank position. Then walk in the opposite direction on your hands and stand.
• Squeeze your hips and rest your heels on the ground as you walk back on your hands.

• Walk with your hands past the plank position.
• Sagging hips.
• Wiggle from side to side from the hips.
• Raise your shoulders up to your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work to keep your legs straight.
• To turn these exercises into a complete workout, follow one of these tutorials.
• You can mix and match exercises to make your own workout.

Now what to do with all this?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each are below). Remember that every movement must be done properly and with a full range of motion.

Workout.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST :: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the morning or in the evenings after work.