20 repetitions x 3 series for each leg

Lie on your back, arms close to your body, palms facing the ground. Place the sole of the foot straight/flat on the chair. The left leg is extended vertically with the sole bent. Push towards the right leg, lift the pelvis and relax. For this exercise, the Gluteus muscle is activated, the femoral bicep. Synergistic, quadratus lumborum, abdominal muscle belt.

20 repetitions x 3 series for each leg

Lie on your back, arms close to your body, palms facing the ground. Right leg attached and placed on the chair. Lift the pelvis with the left leg extended vertically. Keeping the pelvis high, lower and lift the left leg. This exercise activates the Gluteus Maximus muscle, the femur of the leg supported by the chair. Stimulates other muscles: quadratus lumborum, abdominal girdle, para-vertebral muscles.

30 repetitions x 3 series

Lie on your back, place soles on the chair, arms stretched along the body, palms facing the ground. Count to 8; On 1 and 2 push against the soles and lift the pelvis. At 3, 4, 5 and 6 maintain position. On 7 and 8 the lower stream on the hill. Activates gluteus, maximus, hamstrings muscles. Synergistic, muscles that form the core muscles.

16-24 repetitions x 3 series on each side

Place your right foot on the chair in front of you. Left leg and sole placed on the ground, and make a 45 degree angle between the two legs. Bend the supporting knee and do a squat to create a 90 degree angle. Don't bend over. The squat must be deep, and the shin bone of the front leg must be perpendicular to the chair. Then return to original position. The weight of the body must be on the leg placed on the chair. We mainly activate the Gluteus Maximus and synergistic quadriceps.

16-24 repetitions x 3 sets for each leg

Sit-ups/squats = activate the Gluteus Maximus muscle. Place your leg on the chair behind you and secure it with the tip of the leg. Count to 4; On 1 and 2 and bend supporting knee, do a sit-up to create a 90 degree angle. Don't bend over. The sit-up must be deep and the shin of the front-positioned leg must be perpendicular to the floor at the lowest stage of the movement. On 3 and 4 return to the starting position. Switch legs and continue with the same number of repetitions.

16-24 repetitions x 3 series

Side (lateral) lunges - activate Gluteus Medius - the muscle responsible for movements in the lateral plane. Place your leg on the chair placed sideways. Hips need to be adjusted. Bend the knee of the leg placed on the chair until the shin remains perpendicular to the chair. The sole is obliquely oriented, 45 degrees. The trunk does not bend. Push towards the heel and return to the vertical position.

16 repetitions x 3 series

From an upright position (orthostatism), hold the chair with your arms outstretched and oriented towards the ground. Count to 4; On 1 and 2, squat down until the pelvis reaches the knee line and then lift until the arms reach the shoulder line. On 3 and 4 return to starting position. Mainly stimulates the quadricep and synergic buttock muscle in the inferior wall. For the superior wall, we stimulate the anterior deltoid muscle and the abdominals synergistically. The core does not bend.

16 repetitions x 3 series on each leg

From an upright position, hold the chair with both hands placed on the ground, step forward into a squat on one leg and create a 90 degree angle between the stomach-thigh, thigh-calf and raise the arms to the shoulder line. Then return to original position. It is a functional exercise that activates group muscles and not just single muscles. Nevertheless, some muscles are mainly stimulated: quadriceps, anterior deltoid, gluteal muscle.

32 repetitions x 3 series

From an upright position, hold the chair with both hands, alternatively lift one bent leg and move your arms in the opposite direction over the bent knee. Between exercises return to starting position - both soles on the ground and arms lowered. The trunk remains in a vertical position, but it becomes skewed on its axis, towards the opposite side of the lifted leg. You will stimulate the stabilizer muscles in the body, which form the CORE, and also the deltoid muscle.

24 repetitions 3 series

In a sitting position, the knees spread and the soles are oriented 45 degrees outwards. Arms raised above head, ears aligned. Count 1, 2, lift your pelvis off the chair and bend your knees. The arms remain stretched beside the ears. Keeping the trunk straight, move vertically without changing the position of the trunk. Count 3, 4 and return to the initial sitting position. In this exercise you activate the inner thigh muscle, para-vertebral muscles and arm muscles.

24 repetitions 3 series

Skinny pelvis on the chair. Arms on the ground, legs raised perpendicular to the chair. Active stomach, chin oriented towards soles, head and spine positioned in the same line.

32 repetitions x 3 series
10 second breaks between series

Count to 8; On 1 and 2 use lower one leg to form a 90 degree angle between the thighs while keeping the body still. On 3 and 4 and return with both legs vertical. On 5 and 6, lower the other leg and while counting 7 and 8 return with both legs vertical. Activate abdominal muscles and front thighs.

16 repetitions x 3 series

Initial position as shown in picture no. 11. Count 1, 2, lower both legs and trunk until they reach a straight and parallel line with the ground. Arms soften and lift palms to back off the head. Count 3, 4, lower palms on the ground and lift legs vertically. Activates abdominal muscles.

Hold this position for 30 seconds x 3 sets

Lean palm on the edge of the chair with legs stretched forward and pelvis lifted. Table position facing up. Head, spine and legs are placed in the same line. In this exercise, the whole body is stimulated, but especially the Gluteus Maximus, hamstrings, core and median deltoid muscle.

24 repetitions x 3 series

Lying on the back arms overhead, under the chair, and grasp the legs of the chair with the palms of your hands. Count to 8; On 1 and 2, lift both legs until the ankles reach the ground. The cervical and thoracic spine stays on the ground. Count to 3 and 4 and place the lower leg on the ground. Work on the abdominal muscles.

16 repetitions x 3 series

Lying down keeps your body in a straight position, leaning calves on the chair. Palms on the ground with fingers spread, arms in full extension and head in extension of the body. Back, glute and abdominal muscles are kept tight during the push-up. Count to 4; On 1 and 2, bend the arms with elbows oriented back along the body, until the chest reaches the ground or is a few cm away from it. On 3 and 4 and return by pushing towards the arms, until the elbows are fully extended. The triceps muscle is mainly activated.

16 repetitions x 3 series

Place yourself on the edge of the chair leaning on the palms oriented towards the ground and the fingers oriented towards the body. The legs are bent and supported on soles. On 1 and 2, bend your arms and lift one leg outstretched, parallel to the ground. On 3 and 4 return with arms stretched and legs bent. On 5 and 6, bend arms and lift other leg. On 7 and 8 return with arms outstretched and legs bent. Activate the triceps and quadriceps muscles.

16 repetitions x 3 series

Standing on two feet, soles parallel but not together. Hold the chair above your head with your arms outstretched. Release tension from the knee joints, activate the pelvic floor muscles and tighten the abdominal muscles. On 1 and 2, bend the forearm of the arm at a 90 degree angle. On 3 and 4 return with arms outstretched. The center of the body remains still. Activate the triceps muscle.

24 repetitions x 3 series

On the edge of the chair, lean on your palms in the center of the seat, legs on the ground with soles placed parallel. On 1 and 2 bend the knees, shift the weight of the body on the arms, lift the pelvis and legs off the ground through a small jump. At 3 and 4 return to starting point. Activate the whole body with this exercise, but mainly the abdominal and arm muscles.

16 repetitions x 3 series on each side, and works alternatively

Place sideways from the chair in a plank position. Place one palm on the ground and the other on the chair. When you count to 1 and 2, during a push-up bend both arms, and let the weight of the arm rest on the ground. At 3 and 4 return to starting point. Activate the pectoral muscles and anterior deltoid.

Maintain the final position 10-15 seconds

Step 1 - Sit on the chair. Bend your knees and grasp your ankles with your palms.

Step 2 - Stretch your legs gradually.

Step 3 - Final Pose.

This is a stretching exercise. Hold the final position for 10-15 seconds and then return with bent knees. Repeat 5-6 times this stretching exercise at the end of a workout for relaxation after effort or at the beginning of the workout to prepare the body for effort or to increase muscle elasticity and joint mobility.

24 repetitions x 3 series

Stand on two feet on the chair with spikes placed on the edge of the seat, bend the body at the thigh, keep the legs stretched. Lower as deep as possible into the position and hold the stretch for 30 seconds, then return. It is a stretching exercise. Or bend the trunk on the thigh and lift it to achieve straightening. Activate the hamstrings, glutes and lumbar quadriceps.