What does exercise do to your body

Benefits of Physical Activity | Physical Activity

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Reduce Your Health Risk

The good news is that moderate physical activity, such as brisk walking, is generally safe for most people.

Cardiovascular Disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.

Strengthen Your Bones and Muscles

As you age, it’s important to protect your bones, joints, and muscles – they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.

Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.

Improve Your Ability to do Daily Activities and Prevent Falls

Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall. Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you’re an older adult. Physically active people have a lower risk of hip fracture than inactive people.

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Increase Your Chances of Living Longer

See physical activity recommendations for different groups, including:

  • Children age 3-5.
  • Children and adolescents age 6-17.
  • Adults age 18-64.
  • Adults 65 and older.
  • Adults with chronic health conditions and disabilities.
  • Healthy pregnant and postpartum women.

An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage Chronic Health Conditions & Disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

  • Reduce pain and improve function, mood, and quality of life for adults with arthritis.
  • Help control blood sugar levels and lower risk of heart disease and nerve damage for people with type 2 diabetes.
  • Help support daily living activities and independence for people with disabilities. Also see:
    • Health Benefits Associated with Physical Activity for People with Chronic Conditions and Disabilities [PDF-14.4MB]
    • Key Recommendations for Adults with Chronic Conditions and Disabilities [PDF-14.4MB]

Benefits of Exercise: MedlinePlus

We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many Americans, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may:

  • Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

  • Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

  • Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

  • Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

  • Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

  • Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.

  • Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

  • Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

  • Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

  • Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

  • Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.

  • Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can I make exercise a part of my regular routine?

  • Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

  • Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.

  • Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.

  • Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.

  • Find activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

  • Aerobic Exercise: Top 10 Reasons to Get Physical (Mayo Foundation for Medical Education and Research) Also in Spanish
  • Exercise: 7 Benefits of Regular Physical Activity (Mayo Foundation for Medical Education and Research) Also in Spanish
  • Health Benefits of Water-Based Exercise (Centers for Disease Control and Prevention) Also in Spanish
  • Physical Activity and Health: The Benefits of Physical Activity (Centers for Disease Control and Prevention) Also in Spanish
  • Real-Life Benefits of Exercise and Physical Activity (National Institute on Aging)
  • Staying Active at Any Size (National Institute of Diabetes and Digestive and Kidney Diseases) Also in Spanish
  • Step It Up! Get Active for Your Health (National Institutes of Health) Also in Spanish
  • Why Exercise? (American Academy of Family Physicians) Also in Spanish
  • Why Physical Activity Is Important (for Girls) (Department of Health and Human Services, Office on Women's Health)
  • Article: Quantifying the benefits of inefficient walking: Monty Python inspired laboratory based. ..
  • Article: Beneficial Effects of Maternal Physical Activity during Pregnancy on Fetal, Newborn,...
  • Article: Do physical activity interventions combining self-monitoring with other components provide an. ..
  • Benefits of Exercise -- see more articles

Bodyweight workout that pumps all the muscles

February 19, 2017 Sports and fitness

You don't need a gym membership, exercise equipment or free weights for a full workout.

Iya Zorina

Author of Lifehacker, athlete, CCM

Please note that some exercises will require additional items. You may need a stable, wide chair or a water canister that is comfortable to hold in your hand. nine0003

However, most of the exercises are performed without anything. If something is needed, it is not special sports equipment, but household items that can be found in every home.

Four Basic Rules

1. Don't Forget About Breathing

This seems obvious, but you may forget to breathe while doing the exercises. Most of the time, you exhale on effort and inhale during the easier part of the exercise. For example, when doing push-ups, you fill your lungs with oxygen when you go down, and release air when you push yourself up. nine0003

This way of breathing is the most common, although it is not suitable in 100% of cases.

2. Do the exercises correctly

If you forget the technique, you will not achieve the desired results and may get injured. Make sure you are doing the exercises correctly before starting your workout. To get started, ask friends and relatives (ideally a fitness trainer) to watch you from the side - they will tell you what you are doing wrong.

3. Take your time

With the exception of cardio, most exercises are best done slowly. This does not mean that you need to take long pauses between each push-up or squat, just do not try to complete them as quickly as possible. Slow exercises will positively affect muscle growth and make you stronger.

4. Do your best

If you can't complete any more repetitions, then the training was a success. Of course, you should not drive yourself into injury, but as long as you follow the correct technique and keep yourself in shape, this will not happen. Don't worry about the number of reps, just focus on getting the most out of each exercise. nine0003

More push-ups will not make you stronger. The bottom line is to work at the maximum with the level of energy that you have now.

Cardio training

Cardio exercises have a positive effect on the functioning of the cardiovascular and other body systems, speed up metabolism and strengthen muscles.

Although cardio is good for the whole body, many people avoid working out because they don't like to run. But there are different cardio exercises, performing which you will not have to suffer. They will take no more than 20-30 minutes 2-3 times a week. nine0003

Interval training

Some people don't like running because it takes a lot of effort. This is true if you are an endurance run. A great alternative is interval training, where you put in more effort in a shorter amount of time.

There are many options for interval running, both outdoors and on the treadmill. Here is one of them:

  • Easy running for 2-5 minutes.
  • Run at high speed - one minute, then another minute - at low speed. Repeat 5-10 times (depending on your preparation). nine0050
  • Cool-down jogging for 5 minutes.

It is not necessary to maintain a high pace for a long time, so immediately after one minute at maximum speed, switch to a slow recovery run. Instead of jogging for 30-60 minutes, you should endure only short bursts of high-intensity cardio. Some people like these runs better.

You can define different durations and sequences of peak periods. Some interval workouts have a pyramid structure: you start with a low load, max out in the middle, and taper off towards the end. There are other options, such as the fartlek technique, according to which segments with different intensities are not determined in advance, but are selected during the training process. nine0003

For some people, interval training may seem like hell, but if you've never been able to run long distances, intervals are an alternative to long endurance runs.

Climbing stairs

This is a simple exercise that is especially effective when stepping over steps.

How should one climb stairs to make it an exercise? Just follow these tips:

  1. Go up and down the stairs as many times as you can. If possible, skip steps. Stop when you are so tired that you cannot continue. When you get to this state, you will most likely be in the middle of the ascent. If you reach the end of the stairs, you will surely have the strength to start a new climb. nine0050
  2. Take the total number of steps to the end of the stairs and divide by half. If you have climbed the stairs 20 times, your number will be 10.
  3. The next time you climb the stairs, run up and down 10 times (or half your maximum).
  4. Rest 60-90 seconds, then climb the stairs again at least 10 times (or half of your maximum).
  5. Another 60-90 seconds rest, then 10 reps again (or half of your max). If you can do more, please. Your goal is to race yourself up the stairs until you're so tired that you can't keep going. nine0050
  6. Gradually increase the number of lifts per set. Constantly force yourself to work hard.

If you don't want to train outdoors or in public, just make climbing stairs a regular part of your life.

Upper Body Workout

Shoulder, arm and chest exercises are the simplest and most effective as you see results quickly. However, in order to progress quickly, you need to take the time to master the correct technique, otherwise you will be wasting your energy. nine0003

Another important point: determine how many times to perform each exercise. There is a method to help find this out. Let's look at the example of push-ups:

  • Do as many push-ups without rest as you can. Stop when you can't physically do any more push-ups.
  • Take the total number of push-ups you can do and divide by two. If you can do 30 pushups, your reps are 15.
  • Next time do 3 sets of 15 reps with 60-9 rests.0 seconds between them. If you feel like you can do more push-ups on your last set, keep going.
  • Over time, increase the number of repetitions in each set. If you notice that the exercise has become too easy for you, just add 2-5 repetitions to each set.


Push-ups are effective exercises that target multiple muscle groups, including pecs, deltoids, and triceps.

This may seem like a simple exercise, so you don't have to worry about technique. But many make mistakes when doing push-ups. nine0003

Correct technique for performing the exercise:

  • Take an emphasis lying down, place your hands shoulder-width apart or slightly wider, palms under your shoulders.
  • Inhale as you bend your elbows and lower your body closer to the ground. At the same time, tighten your abs and try to keep your body straight. Do not raise your shoulders, do not pull your head in.
  • Exhale as you straighten your arms, lifting your body off the ground.
  • Lift body weight with your arms, do not try to engage your buttocks or lower body. nine0050
  • To maintain proper body position, imagine a straight line from your head to your ankles.

You can try the push-up program to build muscle faster and get stronger. If you are not yet ready for such ambitious goals, use the method described earlier and find out how many push-ups you need to do in one set.

For those who already know how to do push-ups and want to diversify their workouts, 40 push-up variations with or without additional equipment will come in handy. nine0003

Reverse Dips

This is a great upper body exercise that can be done with a chair or bench. The exercise increases the strength of the same muscles as regular push-ups, but loads the rhomboid muscles of the back a little more.

Correct exercise technique:

  • Stand with your back to a chair or bench. Make sure the chair is stable and will support your body weight.
  • Bend your legs and place your hands on the seat of the chair with your toes facing your body. nine0050
  • Slowly extend your legs forward so that most of your body weight is transferred to your arms.
  • Inhale and slowly bend your elbows. Lower your body until your shoulders are parallel to the floor.
  • Hold for a second, then straighten your arms as you exhale.

If you want to diversify your workouts, study the more difficult variations of the exercise from our article.

Biceps Exercise

It is impossible to build biceps without lifting free weights because your body weight is not enough to get sculpted arms. nine0003

If it is important for you to pump up your biceps and you want to do it at home, it is best to buy dumbbells and exercise with them. The right weight for dumbbells depends on your size and muscle mass. It is better to start with lighter ones and gradually increase the load.

If you don't want to buy anything and agree to use only what you have at home, any heavy object that is comfortable to hold can be a good substitute. One option is a backpack, if you can evenly distribute the weight in it, without shifting down. Or a large canister with a handle filled with liquid. nine0003

When you find the projectile, you can start the exercises for the biceps. If you have two objects of the same weight or dumbbells, you can do the exercises with both hands at the same time. If not, in order.

Correct technique for performing the exercise:

  • Take the weight in your hands and freely lower them along the body, palms facing forward or towards each other, elbows slightly bent.
  • While exhaling, slowly raise the dumbbells up to your shoulder. Lock your elbows at one point, do not raise the dumbbells above your shoulder and do not press them to your chest. nine0050
  • Inhale as you lower the dumbbells. Do not straighten your elbows to the end - at the extreme point they should be slightly bent.
  • Movement must be slow. If you do it in jerks, you can get injured.

A video with a detailed analysis of the exercise technique, different execution options and basic mistakes will help in training.

Try starting with three sets of 12 reps. The last approach can be increased if there is strength left. If you can't do 12 reps, then you've lifted too much weight. nine0003

Don't get frustrated if you have to start with light weights or fail to finish three sets. Over time, you will find that you can add weight every 2-3 weeks.

Core Workout

Core Muscles - a complex of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the back, hips, buttocks and others.

For training the muscles of the core, different types of twists on the press are suitable. While the standard crunch is a good exercise, variations will help you work more muscles. nine0003

Several crunch variations require nothing more than your body (and maybe a mat or towel for comfort). Let's take a look at some of them.

Slow crunches

Slow crunches are similar to regular ab exercises, but with a few differences. Firstly, they are performed much more slowly, which allows you to better work out the muscles of the press. Secondly, more attention is paid to breathing - it is important to correctly alternate inhalations and exhalations during execution. nine0003

Correct technique for performing the exercise:

  • Lie on your back, stretch your arms along the body.
  • Inhale, raise your hands in front of you.
  • Slowly raise your torso as you exhale. The back should come off the floor vertebra by vertebra, gradually twisting forward.
  • When you have reached the sitting position, continue moving your torso forward towards your feet. At the same time, do not lower your arms, stretch forward, not down, do not straighten your back - it remains rounded. Breathe in. nine0050
  • Exhale as you begin to move backwards. The back sinks to the floor as slowly as it came up.
  • Lower your arms along your body.

Down Crunches

This exercise is a great addition to regular crunches.

Correct technique for performing the exercise:

  • Lie on the floor, bend your legs at an angle of 45 degrees, feet on the floor.
  • To return to the starting position, place your hands on your hips and lift your torso, keeping yourself in a seated position. nine0050
  • You can keep your hands on your hips throughout the exercise, but if you want to work your abs better, extend them out in front of you.
  • In the starting position, inhale, then as you exhale, slowly lower your back towards the floor.
  • Lower yourself until your shoulder blades touch the ground. Do not lower your back too low - the body must remain on weight all the time.
  • Inhale, and then as you exhale, return to the starting position. At the extreme point, the back is slightly rounded. nine0050

You can try a different number of sets, but you should not do more than 15 reps at a time.


This is a difficult exercise, so it's okay if you don't get it right the first time.

Correct technique for performing the exercise:

  • Lie on your back, bend your knees at a 45 degree angle, place your feet on the floor. The hands are on the floor, palms down. The back does not press against the floor, but does not arch. nine0050
  • Drop your chin slightly and begin to lift yourself up, tensing your abs. When you have reached the desired position, raise your arms off the floor and stretch forward on either side of the body.
  • In some variations of the exercise, the legs are raised so that the shins are held parallel to the floor and the angle at the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting your legs.
  • Keeping your arms extended, begin to move them quickly up and down with a small amplitude. Up and down movement counts as one time. nine0050
  • Inhale and exhale alternate every five times. For example, you inhale on the first repetition, then on the tenth, then the twentieth, and exhale on the fifteenth, twenty-fifth, and so on.
  • Perform the exercise 100 times. If you can't do 100 reps right away, rest on the fiftieth and then continue.

Basic plank

This is a simple exercise that engages all the core muscles. It may take practice to learn how to perform the plank, but once you find the correct position, all that remains is to hold it. nine0003

Correct technique for performing the exercise:

  • Lie on your stomach, elbows close to your body, palms on the floor.
  • Engage your abs and slowly lift your torso off the floor, engaging your abs, glutes, and legs.
  • Avoid arching your back or high hips, do not strain your neck.
  • Continue breathing while holding your body in a plank position for 15 seconds.
  • Goal for beginners is three sets of 6-12 reps.

Other Core Exercises

Once you've mastered these exercises, you'll likely want to diversify your workouts. Try these options.

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Lower Body Workout

After cardio, upper body, and torso exercises, it can feel overwhelming to work your lower body as well. After all, the muscles of the legs and buttocks were already tensed during other exercises. However, movements aimed at working out the legs and buttocks allow you to pump all the muscles of the lower body, including those that are not loaded sufficiently during cardio loads. nine0003


Squat is a simple exercise that helps to build legs, buttocks, hips and strengthen bones. When performed correctly, squats engage most of the muscles in the lower body.

Correct technique for performing the exercise:

  • Stand straight with your feet shoulder-width apart or slightly wider.
  • To do the straight back exercise, find an object at eye level and concentrate on it as you squat. nine0050
  • Inhale as you bend your knees and lower yourself until your thighs are parallel to the floor.
  • While squatting, tighten your abs, extend your arms in front of you.
  • Knees turned outward - they should not turn inward either during the squat or at the moment of exit from it.
  • Exhale as you return to the starting position and repeat.

To start, try three sets of 20 reps. In the last approach, you can increase the number of times. Gradually increase the number of squats. You won't make progress unless you force yourself to continually improve. nine. The key point is that the exercise should be performed with a hill just below the level of your knee. nine0003

If the knee rises above the hip while walking, the surface is too high, you need to find something lower.

In the gym, you can use a regular barbell bench, at home, a wide chair is suitable for exercise, outdoor benches in the park. Make sure the furniture you choose can support your weight.

Correct technique for performing the exercise:

  • Work with the legs in turn - first approach on one leg, then on the other. Start with the left foot. nine0050
  • Place your foot on the bench, using the strength of that foot, rather than pushing with your supporting foot, lift yourself up and bring your right foot forward.
  • Get off the bench and repeat the exercise.
  • When lifting, watch the knee of the working leg - in no case should it turn inward, this is fraught with injuries and falls. Turn your knee outward, watch this, especially at the moment of effort, when you transfer the weight of the body to the working leg and lift yourself to a hill.
  • To start, repeat the exercise 10-12 times for each leg, rest 60-90 seconds and repeat. Do three sets in total.

When the exercise becomes too easy, it is not necessary to increase the number of repetitions. Instead, you can increase the weight by picking it up or hanging it from your feet. In the latter case, you will have to buy goods.

If you decide to carry the weight by hand, dumbbells or liquid canisters will do. Just make sure that the weight in both hands is the same, otherwise it can throw you off balance and lead to a fall and injury. nine0003

Walk slowly and avoid sudden movements. You can easily get injured doing a snatch exercise or turning your knee in instead of out.

Total Workout

Here is an example of the workout outlined above:

1. Cardio is separate from strength. 20-30 minutes of interval running or climbing stairs 2-3 times a week will be enough. Before a cardio load, it is advisable to do a simple joint warm-up and dynamic stretching, after a thorough static stretching. nine0003

2. Strength training:

  • Joint warm-up.
  • Easy paced cardio - 5 minutes.
  • Three sets of 15 push-ups.
  • Three sets of 15 push-ups.
  • Three sets of 10 slow crunches.
  • Three sets of 10 down crunches.
  • "Hundred". You can rest after 50 times.
  • 6-12 plank reps for 15 seconds.
  • Three sets of 12 squats.
  • Three sets of 10-12 step-ups per leg.
  • Stretch.

Try this workout and share your impressions in the comments.

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How to pump the whole body, doing 10 minutes a day

April 16, 2021 Sports and fitness

These exercises are enough to cover the daily need for movement, load different muscle groups and maintain health. nine0003

Iya Zorina

Author of Lifehacker, athlete, CCM

A passive lifestyle increases the risk of cardiovascular disease, diabetes, obesity and cancer. To protect against disease, the World Health Organization recommends spending 150 minutes a week on physical activity: half an hour of walking, housework and other quiet activity every weekday.

There is another option - 75 minutes of high-intensity aerobic exercise: running, aerobics, strength exercises. If you divide this time by a week, you get 10 minutes and 42 seconds a day. nine0003

We'll show you a 10-minute workout that's perfect for this. It is intense enough that the pulse jumped to the aerobic zone, and all the muscles got a good load.

How to train

The workout consists of 10 exercises for different muscle groups. In order to properly load the lungs and heart, the exercises are performed not in sets, but in intervals: 45 seconds of work and 15 seconds of rest.

Set a timer on your phone or install an app with sound alerts. nine0003


Price: Free


Price: Free

Go all out. At the end of your workout, you should be breathing hard and sweating.

What exercises to do

1. Jumping Jacks

Warm up the body well and prepare the muscles for training.

Legs together - legs apart jumps with overhead clap. Do it intensively. Do as much as you can in 45 seconds.

2. Side Plank with Side Change

Works the shoulders and core muscles, stretches the pectoral muscles.

Change sides of the side plank through the prone support. Make sure that the body is stretched in one line, the pelvis does not fall down.

3. Burpee

Load the muscles of the whole body, raise the pulse.

At the bottom, touch the floor with your chest and hips. When pushing the body into an emphasis while lying down, do not bend in the lower back - this can cause back pain. In order not to overload the calf muscles, come out of the lying position on a full foot. nine0003 Exit from the support lying down

4. Lifting and lowering in the plank

Pumps the shoulders, strengthens the press.

Keep your back straight. Tighten your buttocks and abs so that your lower back does not fall through.

5. Half burpees

Work the abs, calves and thighs.

From the prone position, you jump to bring your legs up to your hands, and then jump back to the prone position.

6. Backward cross lunges

Good for hips and buttocks. nine0404

Lunge backwards, but not straight, but crosswise. Touch the floor with your knee, keep your hands on your belt or in front of you.

7. Jump Squat

Works the thighs, buttocks and calf muscles.

Keeping your back straight, squat below hip parallel to the floor and jump up. Turn your feet and knees slightly out to the sides. When you run out of strength, perform regular air squats without jumping.

8. Arm and leg raises on all fours

Strengthens the extensor muscles of the back and core muscles, improves coordination and balance.

Raise opposite arm and leg. Keep your raised arm and leg straight, slightly above parallel to the floor.

9. Push-ups

Pumps the pectoral muscles and triceps, strengthens the core muscles.

Learn more