## Squat

2 or 3 times a week
10 mins.
15 repetitions
+
1.5 mins. rest
x 5

For your thighs and buttocks.

- Stand up straight with your feet aligned and spread hip-width apart. Inhale and bend your legs while keeping your back straight and your heels on the floor. Extend your arms in front of you when squatting down.
- Hold the lower position for one second (thighs horizontal to the floor).
- Exhale and return to the initial position by pushing on your heels.

## Push-up

2 or 3 times a week
9 mins.
10 repetitions
+
1.5 mins. rest
x 5

To work a large number of muscles and burn calories.

- Lie face down on the floor, supporting your body with your hands and feet, or knees if you are a beginner. Spread your hands slightly more than shoulder-width apart.
- Contract your thigh, buttock and abdominal muscles. Align your shoulders, hips and knees. Make sure that your arms are perfectly straight.
- Inhale, bend your arms and lower your chest close to the floor: your whole body must descend.
- Exhale and rise while straightening your arms: your whole body must rise (do not arch or roll your back).

Try to descend lower and lower during each training session.

## Dynamic plank

3 times a week
8 mins.
5 repetitions per side
+
1.5 mins rest
x 5

For your abdominal wall.

- If you're looking for a challenge, position yourself facing the floor, supporting your body with your elbows and feet. Spread your legs so that they are shoulder-width apart. Your shoulders, hips and feet must be perfectly aligned.
- Without moving your body, alternate by touching your right thigh with your right hand and vice versa.

Make gentle movements and concentrate on your balance.