1 – Windshield Wipers

Lying on your back, raise your legs to 90 degrees with your back flat on the floor and your arms open. You can perform the exercise with straight legs (if you are trained) or slightly bend your legs. Inhale and exhale, bring your legs to the right, keeping your belly drawn in. Return to the starting position and repeat the same movement to the left.

10 swings to the right + 10 to the left, alternating.

2 – Push-Up

Kneeling in cat pose, arms open a little wider than shoulder width. Lower yourself to the ground by flexing your arms and opening your elbows. To perform the movement well and not risk hurting yourself, keep your back straight and tuck your stomach in throughout the entire descent.

Do 15 repetitions.

3 – Ab Crunch

Lie on your back with your knees bent and the soles of your feet flat on the floor. Inhale and exhale, raise your shoulders from the ground and bring one hand towards the opposite knee trying to feel the contraction of the abdomen. Inhaling, release the pressure and exhaling, bring your hand towards your knee again.

Perform 8 times on each side.

4 – Step-Up

Go up and down a step keeping your shoulders relaxed and your back straight. Buttocks contracted, knees not stiff, body protracted forward and gaze straight ahead.

Perform for 15 seconds.

5 – Squats

Start standing, legs shoulder width apart, toes rotated slightly outwards and body weight perfectly centered. Bend your knees as if you are about to sit on a chair. Bring your buttocks back feeling the weight of your body on your heels, keep your torso straight, your abdomen active and your arms forward to facilitate balance.

Do 15 repetitions.

6 – Triceps Dip on Chair

Starting standing with your back to a chair, place your palms on the edge. Flex your knees at a right angle and, placing your heels firmly on the ground, lower your shoulders while supporting the weight of your body. Bend your arms bringing your buttocks down and return to the starting position.

Do 15 repetitions.

7 – Plank

Kneeling with your elbows on the ground, bring your straight legs back, placing your feet on your big toes. Lift your pelvis, taking care to keep your back straight and parallel to the floor, bring your stomach in and contract your buttocks. The cervicals must be in a neutral position. Never let the belly hang out.

Hold the position for 15 seconds.

8 – Running in Place

Run in place, alternating your arm with the opposite leg. The push must be performed only with the forefoot and the execution of the exercise must not be too fast or too slow. When the exercise is easy for you to perform, you can increase the intensity by running with your knees high.

Run for 15 seconds.

9 – Lunges

Starting standing, step forward with your right foot, hands on your hips. Bend your left leg downwards until it forms a right angle, both knees at 90 degrees, keeping your back straight and your abs contracted. Return to the starting position.

Perform 8 times for each leg.

10 – Side Plank

Lying on your right side, legs straight, leaning on your right forearm. Inhaling, lift your pelvis from the ground and lift yourself up, keeping your legs and back well aligned. The belly must be inward and the abdominal contracted. You can place your left arm along your body or your hand on your hip.

Hold for 15 seconds and repeat on the other side.

11 – Wall Sit

Standing with your back to the wall, with your feet about half a meter from the wall, slide down until your legs form a 90-degree angle. Hold the position, making sure to balance your weight on your heels. Inhale and exhale, keeping your belly in. Concentrate on your breathing.

Hold the position for 15 seconds.

12 – Straight Leg Crunches

Still lying on the ground, raise your legs to 90 degrees, keeping your arms along your body. If you want, you can open your arms slightly to make it easier to perform. Inhale and, as you exhale, lower your legs straight towards the ground, keeping your stomach in and being careful not to arch your back. This exercise must be done slowly.