A set of exercises, start the exercises with a calm walk in place.

Waist

*Stand up straight. Tilt your body forward, bend your arms at the elbows and place them on your waist. Rotate your torso to the right for one minute. Then make circular movements with the body to the left side for another minute.

Stomach

* Stand up straight, put your feet shoulder-width apart. Take a dumbbell weighing 1.5-2 kg in each hand. Bend your elbows and place them on your shoulders. Turn your body to the right side, return to the starting position, then turn to the left. Perform 15 times in each direction.

* Lie on the floor on your stomach. Arms bent at the elbows, under the head. Straighten your legs and press firmly against each other. Pull out your socks. Raise your head, shoulders and body, spread your arms to the sides. Return to starting position. Do 15 times.

* Lie on the floor on your back. Bend your legs at the knees, feet on the floor as close to the body as possible. Spread your arms out to the sides and place them on the floor with your palms up. Pull your stomach in and bend. Slowly lift the body up, focusing on the back of the head and arms, working with the abdominal muscles. Return to starting position. Raise your body 10 times.

* Lie on your back. Pick up one dumbbell weighing 2.5-3 kg. Raise your arms above you and slightly bend at the elbows. Bend your legs and place your feet on the floor. Take your hands behind your head, but do not touch the dumbbells on the floor, and pull your stomach in. Return to starting position. Repeat 15 times.

Legs and buttocks

* Lunge with your right leg, bend at the knee and place it on the floor in front of you. Straighten your left leg and place it on the floor on your toe behind you. Holding your hands on the back of a chair, slowly bend your left leg at the knee, without touching the floor. Return to starting position. Bend your leg 15 times. Then bend the left leg at the knee and put it in front of you, and take the right leg back and bend it at the knee 15 times.

Stomach и бедра

* Sit on the floor. Bend your right leg at the knee, put it on the foot. Straighten the left, take it back and put it on the toe. Rest your hands on the floor. Push off with your feet and change their position. Now the right leg should be straight and laid back, and the left leg should be bent at the knee and placed on the floor on the foot. Change the position of the legs 20 times.

* Lie on the floor on your back. Raise your shoulders, bend your arms at the elbows, put them on the floor and lean on them. Legs bend at the knees and place your feet on the floor, slightly spreading your legs to the sides. Raise your right leg, straighten it and take it to the side. Return to starting position. Raise and move your left leg to the side. Do this 15 times with each leg.

* Sit on the floor. Legs выпрямите, немного раздвиньте. Bend your arms at the elbows and place them on your belt. Alternately raise your legs as high as possible, when lowering, do not put on the floor, but keep on weight. If it will be difficult to raise your legs without support, first lean on your hands laid back and placed on the floor. Do it within 1 minute. Sit on the floor. Straighten your arms back and lean on the floor. Legs выпрямите. Leaning on your hands, lift both legs and cross them in weight, keeping your right leg higher than your left. Then spread again and cross again, but now the left leg should be higher. Dilute. Perform for 1 minute, gradually increasing the pace.

Stomach

* Lie on your stomach. Hands along the body. Legs выпрямите. Raise both legs and cross them in weight so that the right one is higher than the left. Spread your legs, but do not put them on the floor, cross again so that the left is above the right. Do it within 1 minute.

Stomach и ягодицы

• Lie on the floor on your stomach. Rest your head on your arms bent at the elbows. Legs выпрямите. Raise your right leg and swing it to the side. Then swing to the side with your left foot. Repeat 30 times with each leg.

Lie on the floor on your back. Bend your arms at the elbows and place them under your head. Legs согните в коленях и поставьте стопы на пол вместе как можно ближе к туловищу. Raise your pelvis and spread your knees. Get down. Do 20 times.

Stomach и бедра

* Lie on the floor on your right side, extend your right arm and place it under your head. Place the left on your thigh. Legs согните в коленях. Stretch and lift up your left leg and left arm. Lower. Perform 20 lifts on each side.

*Stand up straight. Bend your arms at the elbows and place them on your belt. Raise your right leg in front of you as high as possible, bend at the knee, take it to the side, straighten it, then bend it again and turn it forward, straighten it. Perform 10 times with each leg.

Inner thighs

*Stand up straight. Take your right leg to the side (the toe should be pointing to the side). Put your foot on your heel. Raise the sock towards you as much as possible, then lower it, but do not put on the floor. Then again raise, lower, straining the inner thighs. Raise and lower your toe 20 times. Then lift your toe as high as possible towards you and, tensing your thigh muscles, stand in this position for a count of 10. Do the same with your left leg.

Thighs and lower leg

*Stand up straight. Bend your arms at the elbows and place them on your belt. Raise your right leg in front of you, pull your toe towards you and lift your leg higher, then lower it, but do not put your foot on the floor. Do 30 lifts with your right leg. Then repeat the same with the left leg. Remember to pull the toe of your foot towards you.

Jumps on both legs, then separately on the right and left legs. In total, the exercise should last at least three minutes.

End up running and walking in place.