Start a set of exercises with a calm walk in place.

Waist

* Take a sports hoop and twist it around your waist for 2 minutes.

Stomach

*Stand up straight. Place your feet shoulder-width apart. Take a dumbbell weighing 1.5-2 kg in each hand. Tightening your abdominal muscles, slowly tilt your torso to the right. left hand; slightly bent at the elbow, lift up. Straighten up, then lean to the left side, and lift your right hand up. Perform tilts 15 times in each direction.

* Lie on the floor on your back. Bend your legs at the knees, feet on the floor. Place your arms bent at the elbows under your head. Raise your head and shoulders while tensing your abdominal muscles. Do the lifts 15 times.

* Lie on the floor on your back. Bend your legs at the knees and pull them towards your stomach. Grasp your legs with your hands, pulling your stomach in. Make rolls in both directions. Do 15 times.

* Lie on the floor on your back. Straighten your legs and press against each other. Put your hands along the body. Raise your upper body, resting your hands on the floor. Return to starting position. Do 20 lifts.

* Lie on the floor on your back. Straighten your legs, pressing your socks to each other, pull them towards you. Hands along the body. Raise your upper body, pull in your stomach, straighten your arms forward and bend over, trying to reach your toes with your hands. Return to starting position. Do 20 times.

* Sit on the floor. Bring your arms bent at the elbows behind your head. Straighten your legs and spread them wide. Make circular movements with the upper body, first clockwise, then counterclockwise.

Legs and buttocks

*Stand up straight. Spread your legs slightly wider than your shoulders. Slightly turn the socks in opposite directions. Now slowly squat down until the angle between your thighs and lower leg is 90°. Rest your hands on your knees and stay in this position for 30 seconds, straining your gluteal muscles. Do 10 times.

* Place a stable chair in front of you. Stand next to him with your right side. Lift your left leg forward and slowly sit down, holding the back of the chair with your hand. Stand up slowly as well. Do 10 squats on your right leg. Then stand on the left side of the chair. Raise your right leg and do 10 squats on your left leg.

Stomach и бедра

* Get on your knees, bend your arms at the elbows and rest them on the floor. Bend your right leg at the knee and slowly lift the bent leg. Tighten your thigh muscles and count to 30. Then slowly lower your leg, place it on the floor, bend your left leg and lift it up. Tighten your thigh muscles again and count to 30. Lower your leg to the floor. Perform 10 times with each leg.

* Get on your knees, with straightened arms, lean in front of you on the floor. Lift the right leg bent at the knee (the knee should be directed to the side), take it to the side, return to its previous position. Then lower to the floor. Do leg swings to the sides 10 times. Then put your right foot on the floor, and make 10 swings with your left. With each leg, do 30 swings to the sides, periodically changing them.

* Lie on the floor on your right side, bend your right arm at the elbow, rest it on the floor and prop your head. Bend your left leg at the knee and place it on the floor, bringing it behind your right leg. Raise your right leg up, leaning on your left. Then lower your leg, but do not touch the floor with it. Do 10 lifts.

* Then lie on your left side and in the same position raise and lower your right leg. Lie on the floor on your right side. Bend your right arm at the elbow and rest it on the floor. Straighten your legs on the floor. Now lift your left leg, bend at the knee, lift it even higher, straighten it, bend at the knee again, then straighten it and lower it, but do not touch it with your right leg. Do lifts 15 times.

* Then roll over to your left side. Raise your right leg, bend it, lift it higher, straighten it, then bend it at the knee again, straighten it and lower it without touching the left leg. Do lifts 15 times.

* Lie on the floor on your right side. Stretch your right hand and put it under your head, and lean on the floor with your left. Bend your legs at the knees. Slowly raise your bent left leg, lower it. Perform 15 lifts with your left leg. Then roll over to the other and side and lift the right leg, bent at the knee, the same number of times.

Inner thigh

*Stand up straight. Make swings with your right foot. Raise your leg as high as you can. Then swing with your left foot. If you find it difficult to perform the exercise without support, place a stable chair behind you and hold onto its back with your hands. Perform 15 times with each foot.

Inner thigh и голень

* Sit on the floor. Take your hands back, lean on the floor with them. Straighten your legs on the floor. Strongly pull the toe of your right foot away from you, then sharply pull the toe towards you. Then pull the sock with your left legs and pull sharply towards you. When performing the exercise, the muscles of the inner thighs and lower leg should be tense. Do 15 times with each leg.

Stomach и ягодицы

* Lie on the floor on your stomach. Place your arms bent at the elbows under your head. Straighten your legs. Raise your right leg as high as you can. Lower your leg without touching the floor, then lift it up again. Do lifts 20 times. Next, lift your left leg 20 times. When lowering, do not place it on the floor.

Jumping rope with both feet, then on the right, then on the left foot. In total, the exercise should last at least three minutes.

End up running and walking in place.