Some exercises you can do at home

Lazy? Don't you have free time to go to the gym? Here you have a small list of exercises you can do at home. Ten minutes to warm up, a set of fifteen to twenty repetitions of each exercise, and five minutes of stretching at the end, and you will be working out without spending a cent!


Body on the floor, hands opened a little more than the shoulders... keep your body in a straight line and lower it as you inhale and exhale as you push it up again. Lower your body until you get in line with your elbows only.


Separate your feet to shoulder-width and move as if you were going to sit down, pressing your abs and keeping your chest, back and head in an appropriate position. Don't lower below of 90° and keep your knees behind of the line of your toes.


Split your legs one in front of the other and lower your body towards the floor. Get your legs to a double 90° position and stand up again. Distribute your weight evenly between your legs. Don't lock your joints while doing it. To make a variant, try to do this exercise while 'walking'.

Side Leg Lift

Stand up, align your hip, knee ankle and toe, and, finally, raise your leg sidewards and return it slowly without relaxing the muscles. Keep the standing leg slightly bent, complete the repetitions and then switch legs.

Back Extensions

Lie face down with hands either behind the back or on your head. Lift your upper body off the ground a few inches, keeping head and neck in alignment. Hold for 2-4 counts.

Calf Raises

Stand on a step or on the floor and slowly push up onto the tips of your toes, contracting the calves. Lower back down without relaxing.

Abs and Back

Lie face down and get ready to lift up, placing your weight onto your toes and elbows. Lift your body in a straight line, pressing your abs, and hold. Relax and repeat.


After the appropriate warm up and sitting down on the floor, stand up, place yourself in position for push-ups and sit down again, as many times as you can and as fast as you can during full a minute. Rest and repeat.

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