And so you decided to do aerobics for general strengthening of the body. But you don’t know where to start. This article will be an aerobics set of exercises for beginners. Read and put into practice.
We start our classes with a quiet walk in place, this will help us warm up all the muscles and prepare them for the load.

Waist exercise

In this complex, we need a hoop. And the first exercise will be to twist it for at least 2 minutes, but 5 minutes will be better.

Exercises for the abdomen

– You have to stand up straight. Put your feet shoulder width apart. We take dumbbells weighing 1.5-2 kg. Everyone chooses the weight that is convenient for him. And we begin to tilt the torso in different directions. To do this, raise the right hand to the top and slightly bend it at the elbow and make an inclination to the left side. We perform the same actions with the left hand. We perform 15 slopes in each direction.

– Lie down on the floor on your back. Now we bend our knees, while leaving our feet on the floor. We put our hands behind our heads, now we gently raise our heads and shoulders, while trying to strain the abdominal muscles. We do 15 lifts.

– Just lying on your back. We bend our legs at the knees and pull them to the stomach. We wrap our arms around our legs and begin to roll from side to side. We do the same 15 times.

– Lie down on your back. We straighten our legs and press them against each other, put our hands along the body. We begin to raise the body, while resting our hands on the floor. Then we return to the starting position. You need to complete 20 lifts.

– Starting position as in the previous exercise. We just try to pull the socks on ourselves. Now we begin to lift the upper body and try to reach our socks with our hands. We return to the starting position. We do the same for 20 repetitions.

– We sit down on the floor. We put our hands behind our heads. We straighten our legs and spread them as wide as possible. Now we begin to make circular movements with the upper body, first clockwise, then counterclockwise. It will be enough for 15 turns.

Exercises for the legs and buttocks

– Let’s get straight. We place our legs slightly wider than our shoulders. Socks are etched in different directions. Now slowly begin to squat to an angle of 90 degrees between the lower leg and thighs. We rest on our knees with our hands and linger in this position for 30 seconds, while trying to strain the gluteal muscles. Do 10 times.

– Put a chair in front of you. We are getting to sideways to him. Now we put our left foot forward and holding on to the back of the chair, we begin to slowly squat, then just as slowly we get up. We do 10 squats on one leg and the same number of squats on the other leg.

Exercises for the abdomen and thighs

– Get on all fours. Now slowly raise the bent right leg, tensing the thigh muscles, and count to thirty. Then slowly bring the leg back to the starting position. Then repeat with the other leg too. We do 10 repetitions with each leg.

– Get on your knees. With straightened arms, rest your hands on the floor. Now we raise the leg, bent at the knee, to the side, then return to its original position. We do 10 swings and change the leg, as a result, we should get 30 swings with each leg.

Exercise on the inner thigh

– We stand straight and start doing swings with our legs. We try to raise the leg as high as possible. If you find it difficult to perform this exercise, you can put a chair and support yourself with your hands. We perform 15 times with each leg.

Exercises on the inner surface of the thigh and lower leg

– We sit down on the floor. We take our hands back and rest them on the floor. Legs straighten and stretch. Now we pull the sock away from us and then we pull it towards us. At the same time, we try to strain the muscles of the inner side of the thigh and lower leg. We perform 15 times with each leg.

Exercises for the abdomen and buttocks

– Lie on the floor on your stomach. Put your hands under your head, straighten your legs. Raise your left leg as high as you can. Then lower your leg, but without touching the floor, raise it again. Do 20 repetitions for each leg. Try not to touch the floor.

– Also jumping rope for 3 minutes, alternating jumps first on the left foot, and then on the right.

– You can finish by running or walking on the spot.

Aerobics is a set of exercises for beginners – the easiest way to start taking care of yourself.