A set of exercises at home

Monday: chest and back

Exercise # 1: Bench Press

Lying on your back, bend your knees and place your feet on the floor. If your lower back is not touching the floor, place a folded towel or small pillow under it. With dumbbells in each arm, bend your elbows at right angles. The shoulders should be parallel to the floor. As you exhale, slowly raise your arms up, keeping your elbows slightly bent. At the top point, hold for a second and, with an exhalation, return to the starting position. Repeat 15 times.

Exercise # 2: bringing the elbows together

Sitting on a chair, grab a dumbbell in each hand. If you feel uncomfortable, place a pillow on your knees. Tilt your back straight forward, spread your elbows out to the sides and down, bending your elbows at right angles. As you exhale, slowly raise your elbows towards the ceiling, bringing your shoulder blades together with force. When the dumbbells reach hip level, hold for one second and slowly, while inhaling, return to the starting position. Repeat 10 times.

Tuesday: shoulders and belly

Exercise # 1: side spread

While standing, straighten your back and lower your shoulders. Legs shoulder-width apart, knees slightly bent, dumbbells in lowered hands. Bending your elbows slightly, raise your arms exactly to the sides as you exhale to shoulder level. Do not raise your shoulders or straighten your elbows! Hold for a second at the top point and slowly, with an inhalation, lower your arms. And – to the next exercise. Repeat 15 times.

Exercise # 2: Standing Curls

Stand with your feet shoulder-width apart. Tighten your abs and bend your knees slightly. Take dumbbells in each hand, palms facing forward. As you exhale, slowly bend your arms to a right angle at the elbow joint. In this case, the dumbbells are opposite the biceps. Do not spread your elbows to the sides or raise your shoulders. Remain in this position for 1 second and lower your arms. Feel your muscles working? Great, repeat the exercise 10 times.

Wednesday: Triceps and Biceps

Exercise # 1: twisting

Lie on your back, bend your legs and place your feet on the floor. Make a fist with your left hand and squeeze it between your chin and collarbone. Squeeze your left wrist with your right hand. This will prevent you from pulling your neck while lifting your torso. Without moving your lower body, exhale and slowly lift your head and shoulder blades off the floor. Hold on for a second. Now inhale and slowly return to the starting position. Repeat 10 times.

Exercise # 2: Lying Curl

Lying on the floor, take dumbbells in each hand. Arms are bent, elbows are directed towards the ceiling, palms are at ear level. As you exhale, straighten your arms without straightening your elbows to the end. Try to keep your elbows as close to each other as possible. Hold for one second. Then inhale and return to the starting position. Repeat 15 times.

Thursday: front and back of the thighs

Exercise # 1: lifting the hips

Lie on your back with your feet on the seat of a chair. Stretch your arms along the body, palms up. Exhale and slowly lift your hips and buttocks off the floor in a straight line. Hold on for a second. Inhale and slowly come back down. 12 repetitions – and the next exercise.

Exercise # 2: Leg Raises

Get on your knees and place your hands on the floor. Make sure your knees are exactly hip-width apart and your elbows are exactly under your shoulders. Raise your right leg bent at a right angle up, so that the thigh is in line with the torso, and the heel is directed exactly to the ceiling. As you exhale, lift your heel up in a slow, springy motion. After reaching the maximum height, pause for a second. Inhale and gently lower your leg to its original position. Do 12 reps with one leg, then switch legs. And – the whole cycle from the beginning.

Friday: calves and buttocks

Exercise # 1: squats

Stand up straight with your feet shoulder-width apart. Keep your back straight and your shoulders down. Inhale and bend your knees to a right angle, as if sitting on the edge of a chair. At the same time, the back bends slightly forward, but remains straight. Place your hands on your hips. Hold at the bottom for a second. As you exhale, rise up without straightening your knees to the end. Remember: the knees do not go beyond the toe line. Repeat 20 times.

Exercise # 2: standing up

Stand up straight with your feet shoulder-width apart. Lower your arms with dumbbells along your body without lifting your shoulders. Bend your elbows and knees slightly, tighten your abs and buttocks, do not lower your chin. Exhale and slowly lift your heels off the floor, lifting onto your toes. Hold at the highest point for one second. Inhale and smoothly return to the starting position. Repeat the exercise 12 times.

Saturday: inner and outer thighs

Exercise # 1: Leg Raises

Lie on your right side with your head resting on your bent right arm. The left arm is in front of the body. Bend your left leg and place your foot behind your right knee. Exhale and lift your straight right leg, pulling the toe towards you. At the highest point, linger for one second. Inhale and return to starting position. Do 15 lifts with your right leg, then repeat with your left.

Exercise # 2: Swing Back

Stand on the floor with your knees and palms resting on. In this case, the knees should be exactly under the hips, the elbows should be under the shoulders, and the fingers should be directed forward. Keep your back straight, do not lower your head. Take your right leg back and bend it at the knee at a right angle. As you exhale, lift your bent leg up over the side and hold for one second. Inhale and slowly return to the starting position. Repeat the movement 20 times with the right leg, 20 times with the left.

We have a day off on Sunday. But don’t forget – on Monday you will need to get up 10 minutes earlier!