You need the chair as a support, and two 1 5-kg dumbbell or 1, 5-liter bottle filled with water. If you think that the load is not sufficient, fill the bottle with sand instead of water.
Duration. Do each exercise 15 times on the right and left foot. For maximum effect, try to do the exercises every day for 10 minutes or 20 minutes a day.
How do the exercises? Slowly and smoothly without jerking. Be careful not to overextend the muscles. Take short respite. Breathe evenly and deeply.
A 10-minute charge for each day
Reinforce the thighs and buttocks
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Take a deep lunge forward at the same time, keep your back straight and your hands should be directed vertically downward.
Strengthen the hips
Stand at a distance of about one step away from the chair. Bend over and grasp with both hands on the back. Keep your hands and your back straight. Raise your right leg as high as you can. Lower and without touching the floor, repeat.
Strengthen your back
Stand at a distance of a meter from the chair and hold a dumbbell in your right hand. Lunged forward with his left leg, bend the knee and left hand, grasp the back of the chair. Simultaneously bend the right arm at the elbow. Repeat.
Strengthen your biceps
Stand with your feet shoulder width apart. Dip your hands with dumbbells straight down. Pull your right ankle to the left knee. Then slowly pull the dumbbells to your shoulders. Return to starting position and repeat.
Place your hands on the waist, let down your right foot over the left ankle. Keep your back straight and slowly squat on the left leg. Abdominal muscles should be stretched. Change legs and repeat.
Pull your belly
Lie on your back, arms folded behind his head and straighten your legs. Then pull the left elbow to your right knee. Return to starting position and repeat on the other side. Perform each exercise slowly and at the same rhythm.