🏠 Exercise in the bedroom

1️⃣ Body tracksuit (1-2 minutes)

What are you doing?

Turn the arm. Turn the shoulder.

Stationary feet

Twist the waist gently.

What are you doing?

Wake up the muscles.

Reduce injury risk

👉 Do not skip this step.

2️⃣ Squat - 15-20 Times

How to do

Stand slightly apart legs.

Push your hips back and forth, condensing yourself like a chair.

Knee, not at all, toe.

Got what?

Butt + thigh

Helps burn very well.

🟡 if the knee hurts → shrinks a little.

3️⃣ Plank - 30-45 seconds

How to do

Put the elbow under the shoulder.

Straight body, tense abdomen.

Do not push back

Got what?

Abdomen

Trunk core

🔴 If you can't → Put your knees to the ground.

4️⃣ Cycling Sleep - 15-20 Times / Side

How to do

Lie on your back. Your hands touch the back of your head.

Toggle the elbow, touch the opposite knee.

Got what?

Side abdomen

Helps reduce the belly

5️⃣ Hip Lift (Glute Bridge) - 15-20 Times

How to do

Lie on your back. Bend your knees.

Push your hips up. Hold your ass for 1 second.

Got what?

Butt

Strong lower back

✨ This position is suitable for people with back pain.

6️⃣ Mountain Climber - 30-45 seconds

How to do

Posture like a plank

Swap your knees towards your chest quickly.

Got what?

Burn fat

Sweating Sensitive

🔥 If very tired → Do it slowly

7️⃣ Lunge - 10-15 times / side

How to do

Step your legs forward.

Condensed to the back knee, almost touching the ground.

Got what?

Tapered legs

Firm bottom

8️⃣ Sit-Up - 15-20 Times

How to do

Bend your knees. Lie on your back.

Lift yourself up a little bit. Don't be high.

Got what?

Upper abdomen

⚠️ if neck pain → lower lift level

9️⃣ Cool Down - 2-3 minutes

What are you doing?

Stretch arms, legs, back.

Take a deep breath.

Very important

Reduce aches

Make the muscles recover quickly.

⏰ What should I do?

Rookie: 20-30 minutes / day

Do it 4-6 days a week.

You don't have to do all the moves in one day.

❤️ Tips for starters

Do it slowly, but you're right. More important than fast.

Breathe in and out consistently.

If hurt → Stop immediately (no force)