A set of home exercises for women

Exercise # 1

Strengthens the muscles of the arms and buttocks and also helps those with posture problems.

Take a three- or four-kilogram dumbbell (curled according to your fitness) in your right hand and lower it to the floor with your palm facing inward. Keep your left hand on your left hip and bend your left knee at a 90 degree angle (see photo A). Slowly straighten your left leg while bending your right elbow, pulling the dumbbell towards your chest and turning your torso to the right (as in photo B). Return to starting position. Repeat the exercise 15 times on each side.

Exercise # 2

Improves reaction, improves mood and makes neighbors alert downstairs.

Step your left foot far forward in a lunge. Your left thigh should be in a position parallel to the floor (see photo A). Jump up sharply, landing on slightly bent legs, which should now be in line, approximately shoulder-width apart (as in photo B). Jump up again and, changing your legs in the air (now the right one in front), “land” in a lunge. Repeat the exercise 8-10 times.

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Exercise # 3

Produces an indelible effect on the gluteal muscles. A low stool can be used as a sports equipment.

Standing to the right of a stool (or small bench), step on it with your right foot, moving it over your left (as in photo A). Climbing on a stool, use your right leg as a support, keeping your left leg bent at the knee (see photo B). Gently descend from the left side to the left leg, as shown in photo C. Repeat the exercise, using your left leg as a support on the bench. Do at least 15 repetitions.

Exercise # 4

After this exercise, you can safely go to the volleyball net: you will become an indispensable player while playing on the block.

Pick up two three- or four-kilogram dumbbells (depending on your physical condition). The starting position is a half-squat, with arms bent at the elbows at shoulder level (see photo A). Explosively jump upward, stretching your arms with dumbbells to the ceiling (photo B). In the jump, return the dumbbells to shoulder level and land gently on bent legs. Repeat the exercise at least 10 times – as quickly as you can.

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Exercise # 5

It will help the waist to recover from the Olivier salad, strengthen the muscles of the legs and arms. A three-kilogram special ball or just any small but heavy object is used as sports equipment.

Raise the ball as shown in photo A. Then, in a smooth movement, lower your arms to your waist, while turning to the left (photo B). Stretch your arms with the ball up again and then, with a turn, lower the ball already to the level of the left knee (photo C). For the third time, raise your arms up and complete the exercise by squatting slightly and almost dropping the ball to the floor – as in photo D. Do the exercise 10 times – five on each side.

Exercise # 6

We conclude the New Year’s complex with a difficult, but very effective exercise that strengthens the muscles of the arms, shoulder girdle and back.

Leaning on your arms and toes bent at the elbows, take a position so that your torso is strictly parallel to the floor (as shown in photo A). Slowly raise your right arm up, while turning to the right, so that your whole body weight falls on your straightened left arm (photo B). Remain in this position for at least 5 seconds, and then return to the starting position. Repeat the exercise 10 times – five on each hand.

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