Before starting these gymnastics exercises to strengthen the muscles at home.Aim for three to four sets with 30 seconds of recovery between each one.
Strengthen the buttocks and thighs
Standing, slightly bend the left knee and do the following movements: straighten the right leg, flex the foot. Inhale, on the exhale, lift the right leg to the side, then inhale and return the leg to the starting position, without resting on the ground. Switch legs. 20 seconds each for beginners, 40 seconds for intermediates, one minute for experienced athletes.
Tone the abdominal belt
Lie on your back, knees bent, feet on the floor. The arms are next to the body, palms facing the ground. Inhale, contract your perineum, lift your head and torso off the ground a few inches, then make small strokes up and down with your arms, as if you want to touch the surface of the water to make small strokes splashes Inhale for 5 beats, exhale for 5 beats. To do 10 times.
Strengthen arms and back
Standing, one elastic placed under the feet, both ends in each hand. The knees are slightly bent, the torso leaning forward. Inhale and as you exhale, pull the band by bending your arms and keeping your elbows close to your ribs. Inhale, extend your arms again. If you don’t have a rubber band, a bottle in each hand will do the trick. 20 seconds each for beginners, 40 seconds at intermediate level, one minute for experienced athletes.