Before starting a workout, warm up and warm up your muscles. For greater effect, a set of exercises must be performed three times.

1. Squats
Pros: Squats are a basic strengthening exercise. It has the maximum effect on quadriceps, calves, buttocks, lower back. Exercise helps to shape beautiful legs.
Technique: We stand up straight, feet hip-width apart, socks turned outward. We take the pelvis back, the back is even. Hands can be brought out in front of you. We go down to the parallel of the thigh with the floor and rise up. We do not tear off the heels from the floor.
Quantity: Squat 30 times.

2. Forward lunges
“Pros”: During the exercise, the hips of both legs are well stretched. Quadriceps, gluteal muscles, biceps of the thighs are being worked out.
Technique: We get up in the starting position – straight, the back is also straight. With the right foot we take a step forward, the left remains in place. The weight of the body is transferred to the front heel, the body is slightly tilted forward. The shin of the front leg is placed perpendicular to the floor surface. As you exhale, push off the floor and return to the starting position. Change the leg to the left and repeat the first step.
Quantity: Do 15 lunges on each leg.

3. Bent over with weights
“Pros”: Exercise makes the buttocks beautiful and elastic. Helps with pain in the back and lower back, stretches the vertebrae and intervertebral discs.
Technique: Sloping is most effective with a load. In the fitness center, kettlebells, “pancakes” are suitable, and at home you can take bottles of water. We put our feet on the width of the pelvis, our knees are “soft”, we take the pelvis back. With a straight back, we bend to the middle of the lower leg. We rise to the starting position
Quantity: We do 30 slopes.

4. Abduction of the hip to the side
“Pros”: In this exercise, the gluteus medius muscle is loaded more than others. It forms the upper part of the buttocks at the back side.
Technique: We get up to the starting position – straight. We transfer the weight of the body to the supporting leg, pull the toe of the free leg over ourselves. We take the non-supporting leg 45 degrees. We return to the starting position.
Quantity: We do 15 times on each leg.

5. “Twisting” standing
“Pros”: “Twisting” helps to strengthen the oblique muscles of the abdomen, shapes the waist.
Technique: We group, draw in the stomach. The body is slightly tilted. We twist to the right and to the left.
Quantity: 30 twists

6. Push-ups from the floor
“Pros”: push-ups strengthen the pectoral muscles, arms, body.
Technique: We stand on the floor, the line of the body is even, the palms are under the line of the shoulders. We go down as far as possible with an even bar, then we rise up.
Quantity: 15 pushups.

7. Push-ups from the bench
“Pros”: Exercise strengthens the triceps.
Technique: At home, you can do push-ups from any reliable surface: chair, table, bed. Or in the fitness center – from the bench. We put our hands shoulder-width apart, stretch our legs in front of us, socks – on ourselves. The back is perpendicular to the floor. We go down – we bend our elbows. We rise up – we straighten. Inhale down, exhale up.
Quantity: 15 pushups

8. Lifting weight in front of you
“Pros”: Exercises to strengthen the shoulder girdle, trains strength. The deltoid muscles are involved.
Technique: We stand exactly in the starting position. With two hands we take a “pancake” (or another weighting agent at home). We lower the shoulder blades, the elbows are “soft”. Raise the weight to the parallel of the hands with the floor – exhale. We take a short break. We lower – inhale. Raise the pancake faster than you lower it. The knees can be slightly bent to relieve tension on the back.
Quantity: 30 times.

9. “Boat”
“Pros”: Strengthens back muscles, corrects posture.
Technique: Lie on the floor on your stomach. Stretch your arms shoulder-width apart, legs hip-width apart. Raise the limbs up. And then diagonally – the right hand, the left leg and vice versa – we raise them even higher. We look at the floor.
Quantity: 30 lifts.

10. Plank
“Pros”: “Plank” strengthens the muscles of the press and the whole body.
Technique: The main thing in this exercise is to hold the body correctly. Lie down on the floor with your stomach down. Then you need to bend your elbows 90 degrees and go to point-blank lying on your elbows. Legs – at the width of the pelvis. The abdomen is drawn in.
Quantity: We stand in the “bar” while we count to 30.

11. Raise the press to the outstretched legs
“Pros”: An effective exercise for the press.
Technique: Lie down on your back. We bend our knees at the width of the pelvis, the lower back is pressed to the floor. We put our hands behind our heads. Raise the body up, then two legs. We lower the body, after – the legs. Then we lift again in turn.
Quantity: 30 times.

12. Raising the hip in emphasis on the floor
“Pros”: Exercise strengthens the muscles of the thigh and buttocks.
Technique: Get on all fours, lean on straight arms. The weight of the body is transferred to one leg. We raise the second up, point the toe towards ourselves. Raise the leg to parallels with the floor, omit.
Quantity: 30 times for each leg.

13. Breeding hands lying down with weights
“Pros”: Exercise forms beautiful arms and chest.
Technique: Lie back on the floor. The legs are bent at the knees at the width of the pelvis. The elbows are “soft”, we will bend a little in the lower back. We take weights in hand. On the inhale we lower the hands down, on the exhale we raise them.
Quantity: 30 times.

14. Raising the leg in emphasis on the floor with crossing
“Pros”: Strengthens the buttocks, abdominal muscles.
Technique: We stand on the floor in a straight line, leaning on our elbows. The toe of the supporting and free legs – on yourself. We transfer the free leg from the front to the inside, and then back.
Quantity: 30 times for each leg.