To strengthen the muscles of the abdomen - Bicycle style abs:
Start by sitting on a mat, with your hands behind your head, your legs in the air and your knees positioned at a 90 ° angle. In this position he performs sit-ups with the right elbow to the left knee and vice versa.
Perform 3 sets of 20 repetitions each.
To strengthen the muscles of the abdomen - Kneeling curls:
Sit on the end of a chair and lie down slightly until you reach a 45 ° angle and hold with your elbows on the armrest. Bring the knees towards the chest and then extend the legs so that they are parallel to the floor.
Perform 3 sets of 20 repetitions.
To strengthen the back muscles of the leg and back - Donkey kicks:
Stand up with your legs slightly bent and holding on to the back of a chair. Contract your abdomen and stretch your leg to reach a position parallel to the floor.
Perform 3 sets of 20 repetitions each
To strengthen the quadriceps - Squats with one leg:
Stand with your back straight and one leg slightly extended forward. In this position, flex the leg until your back reaches almost a 90 ° angle. Always keep the weight concentrated on the support leg.
Perform 3 sets of 10 repetitions per leg.
To strengthen the chest and shoulder muscles - inclined angle push-ups:
Rest the palms of your hand on a table and stretch your arms. Tilt your body by bringing your chest to the table until the elbows form a 90 ° angle, or until the chest rubs the table, and then return to the starting position.
Perform 3 sets of 20 repetitions each.
To strengthen the triceps - Leg flexes with inverted men:
To achieve this position you must sit on the edge of a chair (without wheels and against the wall to avoid falling), resting your hands on the seat. Slowly bring your body forward with your legs flexed until your arms are extended and your hands resting on the seat.
Once you have reached this position, flex the central part of your body towards the ground until your elbows form a 90 ° angle. Stay in this position for 2 seconds and slowly return to the original position.
Perform 3 sets of 10 to 15 repetitions each.
