Start your warm-up with a quiet walk in place.

Waist

* Stand up straight, put a chair in front of you, bend forward a little and lean on the chair with both hands. Place your feet shoulder-width apart. Rotate your pelvis as if you were rotating a hoop, first to the right. Count to 60, then start spinning the other way.

Stomach

* Stand up straight, put your feet shoulder-width apart. Take a dumbbell weighing 1.5-2 kg in each hand. Raise your arms to the sides and bend at the elbows. Rotate your body to the right. Then return to the starting position, turn left. Perform 15 turns in each direction.

* Lie on your back. Bend your legs at the knees, feet on the floor. Straighten your arms and spread them out to the sides. Raise your right leg, at the same time bend your left arm at the elbow and try to touch the knee of your right leg. Return to the starting position. Now touch the knee of the left leg to the elbow of the right hand. Do this 20 times.

* Get on your knees, lean on the floor with your hands. Slowly lean forward while sitting on your feet. At the same time, pull your stomach in. Touch your chest to your knees and lower your head. Slowly return to the starting position. Perform 20 times

* Sit on the floor. Take your straightened arms back and lean them on the floor. Straighten your legs. Raise your right leg high in front of you. Lower. Then lift your left leg, lower it. Do 20 lifts with each leg.

Legs and buttocks

* Place a stable chair behind you. Stand up straight. Feet shoulder-width apart, turn socks to the sides. Hands bent at the elbows, at the waist Slowly sit down, getting up from the whole foot on your toes, holding your hands on the back of the chair. Also slowly return to the starting position. Repeat 15 times.

* Stand up straight. Arms bent at the elbows at the waist. Take your right leg back, pull the sock, then take it to the right side, forward. Raise your leg as high as you can and pull your toes as you lift. Place your right foot on the floor and do the same with your left foot. Do 20 reps with each leg

Stomach и бедра

* Sit on the floor. Straighten your arms, take them back and lean on the floor. Straighten your right leg on the floor. Bend your left knee, foot on the floor. Do 10 swings with your right leg, trying to raise it as high as possible. Then bend your right leg at the knee and place it on the floor, and straighten your left leg and swing it 10 times. Perform with each foot 30 swings, periodically changing them.

* Lie on the floor on your back. Straighten your legs and press against each other. Hands along the body. Bend your knees and pull them towards your stomach, pulling your stomach in. Return to starting position. Perform 20 times

* Lie on the floor on your right side. Bend your right arm at the elbow, put it on the floor and put your head on it. Bend your legs at the knees. Raise your left leg without unbending it, lower it, but do not touch your right leg with it. Perform 15 lifts with your left leg. Then roll over to your left side and do 15 lifts with your right leg bent at the knee.

* Lie on the floor on your right side. Bend your right arm at the elbow and rest your head on it. Swing to the sides with your left foot. Roll over to the other side and swing with your right leg. Do swings 25-30 times with each leg.

* Sit on the floor. Take your straight arms back, lean on the floor with them. Straighten your legs and spread them a little. Alternately raise your legs as high as possible, leaning on your hands. When lowering, do not put your feet on the floor, but keep on weight. Do it within 1 minute.

Stomach и ягодицы

* Lie on your stomach, straighten your arms in front of you on the floor. Raise your right leg and left arm up at the same time, stretch up. Then lower your leg and arm. Relax. Now do the same with the left leg and right arm. Perform 20 times.

* Lie on the floor on your back. Stretch your arms along the body. Straighten your legs, then lift, bend at the knees, straighten again and bend again. Do movements on weight 15 times.

Stomach, ягодицы и голень

* Lie on your back. Arms bent at the elbows, under the head. Bend your legs at the knees, feet on the floor. Pull your stomach in and lift your pelvis by straightening and lifting your right leg up. Lower your pelvis, bend your leg and place it on the floor. Then lift your pelvis again by straightening and lifting your left leg up. Return to starting position. Do 20 times.

Back of the thigh

* Stand up straight, put a chair in front of you and, slightly lowering your body forward, lean on the back of the chair with both hands. Place your feet shoulder-width apart. Take your straightened right leg to the side and lift it to the maximum height. Then lower, but do not put on the floor. Raise again. Do 20 lifts with your right leg. Then lift the left one the same number of times.

Upper thigh and abdomen

* Stand up straight. Straighten your arms and stretch out in front of you. Pull your stomach in and lift your right leg so high enough to reach her hand. Lower your right leg and lift your left. Perform 20 lifts with each leg.

Jumping rope on both legs, then on the right, then on the left. In total, the jumps must last at least three minutes.

End up running and walking in place.