The 4 easiest exercises

Lunges

• Movement 1: Put your hands on your hips and your right foot a few centimeters in front of the left.
• Movement 2: Bend your right knee bringing it in line with your ankle. Lower your hips and bring your left knee toward the ground.
• Movement 3: Straighten the right knee and return to your starting position. Do 15 repetitions and then do the same with the left leg.
• It strengthens the glutes, quads and hamstrings very well.

Abs

• Movement 1: Lie face up and join your hands behind your head. Bring your legs to your chest and lift your head, neck and shoulders off the floor.
• Movement 2: Twist your torso to the right and bring your left elbow to your right knee. At the same time, stretch your left leg. Then return to your starting position. Repeat to the left. Do 20 reps.
• It strengthens your abs and side muscles very well.

On the tips

• Movement 1: Start with your feet flat on the ground. Make sure your feet are in line with your hips.
• Move 2: Lift your heels off the ground until you are resting on the point of the foot that is under your toes. Lower your heels again. Repeat 30 times.
• It strengthens the calves really well.

Dorsal muscles

• Movement 1: Lie face down with arms outstretched in front.
• Movement 2: Lift your arms, head, chest and legs off the ground by lifting your waist off the floor. Hold this position for one breath and then return to your starting position. Do 10 reps.
• It strengthens the back, abs and glutes.