A plank is a static exercise, which means you don't need to move while doing it,
but simply hold your body in the correct position instead.
To do it right, follow the example shown in the picture
and prop yourself on your elbows, forearms, and forefeet.
It's important to keep your back perfectly straight
without your waist lowered or your bottom upraised.
If you don't have difficulties keeping your body in the elbow plank,
then something's not right.
While in this position, the muscles that keep you straight are being worked,
such as the abs, arm muscles, back, and anterior thigh muscles.


To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms.
The most important thing is to keep your back, bottom, and legs in a straight line —
this will strain your abs as well as your arms.
The next step is to return to the initial position as slowly as possible.

Toning your thigh and bottom muscles

Begin the exercise as shown in the picture, propping yourself on your hands and knees.
Then, stretch one leg, trying to keep it straight and not letting it go to the side
or bend while raising and stretching the opposite arm at the same time.
After that, do the same for the other arm and leg.


Squatting is all about balance — put your feet shoulder-width apart and stand on the soles of your feet.
Then, begin squatting as if slowly sitting down on a low imaginary chair.
Your knees and feet should form a straight line.
Try to pull the small of your back in as far as you can.
You may also help keep your balance by stretching your arms out in front of you, as shown in the picture.
When you are down, start pushing yourself up as slowly as you can.


Lie on your back and stretch your arms up, then slowly raise one of your legs,
bent at the knee, and touch it with your hand, as you can see above.
Return to the initial position and repeat with the other leg and arm.
Don't forget about the main rule here — the left arm goes to the left leg,
and the right arm goes to the right one.


First, prop yourself on your hands and feet so that your body forms a triangle above the floor.
Raise one of your legs as high as you can, as seen in the first picture,
and then lower it slowly and try to touch the tip of your nose with your knee.
Return to the initial position and do the same with the other leg.


Take up the initial position with your legs set widely apart and
slightly bent at the knees and with your back propped against the wall.
Then, lace your fingers or take a ball, as shown in the picture,
and slowly move your hands from side to side,
trying to touch the wall with them and, most importantly, keeping upright

Exercise 1
Stand with feet apart, arms up.
Bend forward to touch the floor then stretch up and bend backward.
Do not strain to keep knees straight.

Exercise 2
Lie on your back with feet 6in apart, arms at sides. Sit up just far enough to see your heels.
Keep your legs straight. Your head and shoulders must clear the floor.

Exercise 3
Lie on your front, palms placed under your thighs.
Raise your head and one leg, and repeat using alternate legs.
Keep leg straight at the knee. Thighs must clear palms.

Exercise 4
Lie on your front, hands under shoulders, palms flat on floor.
Straighten arms and lift upper body, keeping knees on the floor.
Bend arms to lower body.
Keep body straight from the knees, arms fully extended.
Chest must touch floor to complete one movement. clear the floor.

Exercise 5
Stationary run. Lift feet approximately 4in off floor.
Every 75 steps do 10 "scissor jumps": stand with right leg and left arm extended backward.
Jump up, and change position of arms and legs before landing.
Arms reach shoulder eight.