The following group of exercises, done twice a week, 2 to 3 sets of each exercise, 10 to 12 times per set, can effectively strengthen the strength of the thighs, abdomen, buttocks, shoulders, chest and core. These parts are firm and tangible. All it takes is two towels and a small open space, plus a little perseverance and perseverance.
- Shoulder flexion and extension
Face down, in a kneeling position, fold the towel and place it under your hands, the shoulder joint is directly above the wrist joint, the hip joint is directly above the knee joint, and the knees are differentiated, about the width of the hips. Press the towel with the right hand, slide it forward as far as possible, then pull back to the starting position, repeat the exercise, then switch left hands and complete the prescribed number of sets.
- Heel sliding
Lie on your back, place a towel under your feet, bend your knees, and keep your knees over your ankles: arms by your sides, palms down. Lift your hips into bridge pose. Slide your heels out as far as you can, then return to the starting position. Repeat the exercise.
- Slide lunge standing
Place a towel under your right foot, feet hip-width apart, and hands on hips. Slide your right foot back and drop your body weight into a lunge with your left knee directly over your left ankle. Then return the right foot to the starting position and repeat the exercise. Swap left sides to do the same exercise.
- Sliding side plate
Lie on the ground on the left side of the body, support the left forearm on the ground, straighten the legs, put the right foot in front of the left foot, put a towel under each, lift the buttocks off the ground, and make the body in a straight line. Bend your left knee, slide your left foot under your right leg, and slide your right foot back, then return to the starting position and repeat. Swap the other side of the body to do the exercise, and count as a complete set of exercises.
