How to pump up muscles. Bodyweight workout that works all your muscles

It is necessary to create an exact training schedule and stick to it. Experts recommend conducting classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on your goals and general physical fitness. Classes should begin with a light warm-up, which will warm up all the muscles of the body. This way you will be able to avoid various types of injuries and sprains. After this, you can safely begin basic exercises.

Set of exercises

In order to pump up your arm muscles, you will need additional sports equipment - dumbbells. To perform the exercise, you should stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.

The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. You need to take a dumbbell in your right hand. Gradually lower it to the floor so that your elbow touches the middle of the thigh of your right leg. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.

The next exercise is designed to pump up the pleural girdle. Place your hands with dumbbells at your sides. Slowly squeeze them at your elbows, touching the dumbbells to your shoulders. Please note: your back should be straight and not arch. Unclenching your elbows, raise your arms up. Repeat the exercise 10-12 times in 3 approaches.

Push-ups are most effective for pumping up the chest muscles. Place your hands with your fingers facing forward as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 approaches. To increase the load, you can hang a backpack filled with books on your back.

To tone your back muscles, lie on your stomach. Place your hands behind your head, clasping them together. Gradually lift your chest off the floor. At the end point, fix the position. Please note: when performing the exercise, the head should be pulled up. Carefully return to the original position. Repeat the exercise 10-12 times in 3 sets.

An exercise for the upper abdominal muscles is familiar to many of the physical education lessons at school. Lie down on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, placing them shoulder-width apart. Slowly raise your body without arching your spine. Hold the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times in 3 sets.

To pump up your lower abdominal muscles, lie on an elevated position so that your lower torso hangs slightly. Gradually raise your legs towards your chest, bending your knees. Perform 3 sets of 20 reps.

Lie down on a hard surface. Place your hands along the body. Slowly raise your straight legs up at an angle of 45 degrees. Hold the end point for 10 seconds. Return to the starting position. Repeat the exercise 15-18 times.

You can pump up your leg muscles with squats. There are also some nuances here. If you do not perform deep squats, the main load will fall on the hips. To pump up your gluteal muscles, squat as low as possible. Repeat the exercise 15-20 times in 3 approaches.

The biggest mistake that beginners make is that they adopt training programs from fitness and bodybuilding magazines. This applies equally to both women and men. Understand that most of the guys who tell you about how to pump muscles correctly on the pages of the magazine are genetically gifted and are unlikely to have started their first lessons by looking for training methods on the Internet. In addition, there is no universal program for everyone; you yourself must feel and listen to your body in order to know which exercises it responds best to.

For the average person, a completely different approach is needed. One that will allow you to pump up your muscles and avoid physical and mental overtraining. So, here are the tips you should take on board.

At first you need to decide where you will study gym and home. For beginners, it is better to purchase a membership to the fitness center. This will create additional motivation, because no one wants to throw money away. In addition, you will have the opportunity to consult the instructor or other people in the gym about the correct technique for performing the exercises. As for training at home, you can opt for them only if you do not have the money and/or time to go to the gym or if you do not suffer from a lack of knowledge and motivation.

Force

Big muscles don't always mean they're strong, but on the other hand, strong muscles will always be big. It's like an axiom. I can understand if you want to have definition on your body, like your abs, butt, and chest. Of course, then you need to focus on mass. However, strength training is the most effective and is the best choice for beginners. But correct technique is important.

Use free weights

Exactly! Not machines, but free weights such as barbells, kettlebells and dumbbells. There is nothing more effective than free weights. Remember this! And that's why:

Efficiency. The machines force you to move in only one plane and work too narrowly and in isolation, which can lead to injury. Whereas free weights follow the natural movements of your body and engage many small stabilizer muscles and increase the load on target muscle groups.
Functionality. The strength you'll gain on machines won't compare to what you'll gain with free weights, which simulate real-life loads.
Versatility. You can do hundreds of exercises with just one barbell. While the machine is only one type of movement. By the way, this is a good way to save money if you decide to study at home.

Do compound exercises which involve many muscles. Leave isolated exercises alone at the initial stage. Here are a few of the most effective:

Squats
Deadlift
Ab crunches
Leg Raise
Bench press
Standing press
Pull-ups
Push ups

Train your legs!

A common mistake that beginners, especially young guys, make is not training the lower body, focusing on the chest, abs and biceps. This is fundamentally wrong. Squats work the entire body and are one of the most important exercises for developing the body. I will not be mistaken if I say that this exercise is generally the most important in training.

Give your body time to recover

Of course, professional athletes train 5-6 times a week, but this is a professional sport and it has a very mediocre relationship to health. Remember, not only will you build muscles, but it is also important that they grow during the rest period after training.

Start with 2-3 sessions per week and focus on workout intensity rather than time. It is better for the training to be more effective, but quick, than long, but useless.
Also don't forget about sleep. 8 hours is the minimum.
Drink water. It helps avoid dehydration and restore muscles.
Food. Eat a lot. Your workouts, even the best ones, will be useless if you don't eat enough calories to recover. Your food should be as fresh and unprocessed as possible.

These were the basic tips that you should take on board to know how to build muscles correctly and most effectively. If you have any advice, write in the comments and I will answer you right away. And don’t forget about perseverance, this is the only way you will achieve success. Good luck!

Who needs exercises to pump up the abs? Everyone needs them, both men and girls.

If you thought that only women should have a flat stomach, then this is a deep misconception.

Men also want six-pack abs. After all, they know that girls like guys with pronounced six-pack abs.

Often, while watching television channels, flipping through the pages of magazines, visiting all kinds of websites, in colorful photographs we see people not only well dressed, but also with a stunning figure. And we immediately have a feeling of envy. Like, - How beautiful, fashionable, lucky people!

And it doesn’t occur to us how much physical and moral effort this person spent to achieve such a result. We frantically read literature, browse websites and try to find the easiest physical exercises to pump up our abs.

Accelerated abdominal pumping program for men

In order to quickly pump up your abs, you need to perform only 8 exercises, 1 minute each. Conduct training 5 times a week. The duration of one workout is 8 minutes. Exercises are performed without rest. Warming up before training is mandatory.

However, I want to warn you right away that it will not be easy and a good half of you will not be able to withstand such a pace, but for those who do not give up, simply stunning and sculpted abs await you. Let's look at these exercises to know how to pump up your abs. They will take you about 10-15 minutes a day.

Effective exercises for pumping up the abs

We sit comfortably on the edge of a chair or sofa. With our hands resting on the sofa, we place our legs at an angle of 90 degrees relative to the body and begin to bend them. Such movements need to be done 20 times.

We take a lying position so that our head rests on the sofa and, holding it with our hands, we begin to bend our torso, raising our legs at an angle of 90 degrees. This exercise also needs to be repeated 20 times.

We remain in the same position and begin to make rotational movements with our legs raised, like on a bicycle. We also do it 20 times and you can take a break for 15-20 seconds.

Exercises to pump up the abs for girls

Training for girls can take place 2 times a week with an interval of 72 hours or 3 days from each other. Rest between abdominal exercises is 60 seconds.

How to pump up your abs with simple exercises

You can pump up your abs without using special exercise equipment or sports equipment. To do this, you only need desire and willpower.

Even taking into account the fact that now young people are very interested in how to build muscles at home, desire alone is not enough to achieve the goal. In order to get as close as possible to the dream of having a gorgeous muscle definition, you need to work a lot and persistently on yourself, both mentally and physically. It is equally important to follow the technical aspects of performing exercises, the recommendations of trainers, learn from the mistakes of others and correct your own. Often, all novice athletes work in the direction of cardio training, exercise, or lean on proper nutrition. This approach is fundamentally wrong.

It is very important that all three aspects are worked out; this is the only way to achieve better results. After all, it often happens that hours of training do not bring the desired effect. And it’s all due to lack of knowledge or working in only one direction. If this happens, then you need to change everything radically in your classes. The following tips and recommendations on how to pump up a muscle depending on its location in the body in a short time without visiting the gym can help correct the situation.

First of all, you should go for an examination to a doctor, which will determine the presence or absence of contraindications to strength and other types of exercises. A specialist will also help you understand which workout will be most beneficial for your body. A visit to a doctor is especially necessary for people who have had long-standing injuries to the back, neck or spine. But don’t get upset right away, no one will completely limit you in doing the exercises, they will just explain how to act in such a situation.

If there are no contraindications, then let’s look at the question: how to quickly build muscles at home, which is especially important for busy people who do not have the opportunity to visit gyms, but want to have a beautiful body.

If the decision is made, then you need to be patient and awaken your own willpower. Initially, you need to understand two important points, failure to comply with which all your work will be wasted. Understand how muscles grow, and for this they need to create special conditions, which consist of regular exercise and proper nutrition. By the way, the lion's share of the success of your work on yourself depends on the last point.

Proper nutrition is good nutrition, and it’s not about the size of the portions, but about the foods that you have to eat. For muscles to grow, they need protein, which is found in meat. The most common dietary product is chicken breast. You will also have to eat more egg whites, non-fatty fish, and low-fat cottage cheese. For people who do not exercise, the norm is to consume 0.5 grams of protein per kilogram of weight per day. But for athletes the minimum is one and a half grams.

As for carbohydrates, this is a relatively difficult question, because you cannot completely abandon them due to the fact that they are involved in the production of energy necessary for training. But, you should not lean on fast carbohydrates, which are found in baked goods, sugar and confectionery. The element should be slow and consumed in the first half of the day. Slow carbohydrates are found in pasta (only durum varieties), buckwheat and oatmeal. You need to have dinner exclusively with proteins, in tandem with vegetables and fruits.

Now you know how to build muscle mass through proper nutrition, all that remains is to figure out physical exercise. Considering that classes take place at home, and not everyone has dumbbells and barbells, the body must receive the load in a different way. And circuit training along with cardio will help with this. The latter is necessary to increase endurance, and the former to build muscle mass.

Exercises

It is impossible to talk about how to properly pump muscles without mentioning that you will have to train 4 times a week, and given that the work will be circular, you will need to perform all the described exercises in 3 approaches, that is, in a cycle. The break between approaches should not exceed 30 seconds.

After sufficient warm-up of all muscles has been completed, it is necessary to begin the workout with push-ups. If you have any experience in performing physical exercises, you are allowed to do not the classic version of the exercise, but any of its varieties. When doing push-ups, all muscle groups work.

It is very important that all work is carried out at a natural pace, that is, you do not need to do more than your body can. If you feel that you can do push-ups only 3 times, then let it be that many, but 1 time more. For the next workout, you can increase the amount, and so on until you reach 15 times. When performing push-ups, the strength of the arm muscles is strengthened, excess fat is burned, and muscles are built up.

Jump rope

After strength training, cardio exercise is a must. This type of exercise promotes increased fat burning, which is necessary for the formation of beautiful muscle relief. Jumping rope is ideal for this purpose, and just like push-ups, they can be performed at different paces and variations.

They will not require a lot of space, but the load will be maximum. If your physical abilities allow, then it is better to train with a double jump over the rope, then slow down the rhythm a little and take steps back. You can do an unlimited number of repetitions.

After cardio training, the emphasis is again on building muscle mass. By the way, often people who lead a passive lifestyle and do not engage in sports at all are faced with the fact that their muscle hypertrophy progresses. To prevent this, you can perform basic pull-ups on a horizontal bar, which can be easily mounted in a doorway.

During the training process, the muscles come into work, the muscles of the shoulders are formed, and the endurance of the arms also increases. You can move so that your elbows point down and back, or you can move in the opposite order, but with a delay, or with adduction of the shoulder.

Bike

And again we move on to cardio exercise, which will tell you how to pump up the muscles of your legs and abs. An elementary exercise, bicycle, known to many since the school curriculum. You need to lie on the floor, put your hands behind your head, raise your legs with your knees bent, and imitate rotating the pedals of a bicycle. It is important to remember that the number of repetitions is not the most important thing. The basis is the technique of performing the exercises.

Program

Knowing how muscles grow, what exercises can be performed, and why they are needed, it is necessary to follow the chosen training program. In addition to the fact that you can work in a circular pattern, as described above, you can also train alternately. Let's look at what this looks like in practice.

First of all, you need to remember that each workout is aimed at working one muscle group. This approach is justified at home, because often people do not have dumbbells or barbells. All this leads to the fact that it is quite difficult to achieve maximum load on one muscle.

Each workout should not be longer than 60 minutes, you can reduce or increase the time by 10 minutes. This rule is justified by the fact that after an hour of intense exercise, the adrenal glands begin to produce the hormone cortisol. It is this that is the trigger for catabolic processes in the muscles, as a result of which they are destroyed, and proteins are used as a source of energy. It follows from this that training for longer than an hour will be ineffective.

In order to build muscle, you need to train in a specific sequence. That is, you need to work on your body and rest according to the scheme 2 through one, respectively. But the presented scheme is only an example, and it can be modernized to suit you, which depends on the ability of the muscles to recover.

You can get the maximum benefit from doing exercises with free weights only if the number of approaches is significant. The target muscle group should be worked out as efficiently as possible, which will make it possible to prepare them for more serious loads.

Knowing how to properly pump up muscles at home, it is necessary to say a few words about the most effective exercises for the presented program. And the base, of course, is the exercises that were described a little higher: push-ups, pull-ups, jump rope and “bicycle”. You can also add squats and lunges to the presented complex.

Barbell

Some people still have a barbell at home, so let’s consider the option of how to pump up muscles at home with its help. In order to work out the shoulder muscles well, you need to perform a military press. If the goal is to pump up the chest, then a bench press is suitable, although a bench is still needed for this.

In addition to the fact that you can build deltoid and pectoral muscles with a barbell, it will also help you work on your latissimus dorsi and trapezius muscles. To do this, you need to focus on all kinds of traction: shrugs or to the belt.

Of course, you can also train with dumbbells. You need to take a lying position, take a dumbbell in each hand, and then perform abduction and extension of the upper limbs. It is important to remember that the arms should be slightly bent at the elbow joint, which will remove a lot of stress from it.

When working out at home, you should always remember that any workout should be performed with a certain consistency. If you do not break this rule, then you will not be afraid of muscle hypertrophy, and your body will receive a beautiful relief and a strong muscle corset.

Rules

And to conclude the story about how to properly pump up muscles, here are a few recommendations:

Before training, it is necessary to do a good warm-up to prevent injury;
It is necessary to start exercises only when all muscles are well warmed up;
If you do strength training, you need to drink a little water during the process to replenish your fluid balance;
It is necessary to complete the workout with high-quality stretching of the worked muscle groups;
To relieve post-workout pain the next day, it is recommended to do light stretching or yoga.

Only with this approach can you be sure that the result will not take long to arrive.

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Please note that some exercises will require additional items. You may need a stable, wide chair or a canister of water that is easy to hold in your hand.

However, most exercises do not require additional equipment. If you need something, it is not special sports equipment, but household items that can be found in every home.

Four basic rules

When training, remember four important rules.

1. Don't forget to breathe

This seems obvious, but you may forget to breathe while doing exercises. In most cases, you exhale during the effort and inhale during the easier part of the exercise. For example, when doing a push-up, you inhale as you lower down and exhale as you push yourself up.

This breathing method is the most common, although it is not suitable in 100% of cases.

2. Do the exercises correctly

If you forget about technique, you will not achieve the desired results and may get injured. Make sure you are performing the exercises correctly before starting your workout. First, ask your friends and relatives (ideally a fitness trainer) to watch you from the side - they will tell you what you are doing wrong.

3. Take your time

With the exception of cardio, most exercises are best done slowly. This doesn't mean you need to take long pauses between each push-up or squat, just don't try to do them as quickly as possible. Slow exercise will have a positive effect on muscle growth and make you stronger.

4. Give your best

If you can't perform any more repetitions, then the workout was a success. Of course, you shouldn’t push yourself to the point of injury, but as long as you follow the correct technique and keep yourself in shape, this won’t happen. Don't worry about the number of repetitions, rather focus on performing each exercise to the best of your ability.

Doing more push-ups will not make you stronger. The point is to perform at your maximum with the level of energy you have now.

Cardio training

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Cardio exercises have a positive effect on the functioning of the cardiovascular and other body systems, speed up metabolism and strengthen muscles.

Even though cardio is good for the entire body, many avoid exercise because they don't like running. But there are various cardio exercises that you won’t have to suffer from doing. They will take no more than 20-30 minutes 2-3 times a week.

Interval training

Some people don't like running because it requires a lot of effort. This is true if you are an endurance runner. A great alternative is interval training, where you exert more effort over a short period of time.

There are many options for interval running training, both outdoors and outdoors. Here is one of them:

Light jogging for 2–5 minutes.
Run at high speed for a minute, then another minute at low speed. Repeat 5-10 times (depending on your preparation).
Light jogging as a cool-down - 5 minutes.

You don't need to maintain a high running pace for long, so immediately after one minute at maximum speed, switch to a slow recovery run. Instead of jogging steadily for 30 to 60 minutes, you should only endure short bursts of high-intensity cardio. Some people like these types of runs better.

You can set different durations and sequences of periods of maximum intensity. Some interval training is structured like a pyramid: you start with a light intensity, build up to a maximum in the middle, and reduce the intensity towards the end. There are other options, for example a technique in which segments with different intensities are not determined in advance, but are selected during the training process.

Interval training may seem like hell to some people, but if you've never been able to endure long distances, intervals are an alternative to long endurance runs.

Climbing stairs

This is a simple exercise that is especially effective if you step over a step.

How do you need to climb stairs for it to be an exercise? Just follow these tips:

Go up and down the stairs as many times as you can. If possible, skip the steps. Stop when you are so tired that you cannot continue. When you get to this point, you will most likely be in the middle of the climb. If you reach the end of the stairs, you will probably still have the strength to start a new climb.
Take the total number of times you climb to the end of the stairs and divide by half. If you climbed the stairs 20 times, your number will be 10.
The next time you walk up the stairs, run up and down 10 times (or half your maximum).
Rest 60–90 seconds, then climb the stairs again at least 10 times (or half your maximum)
Another 60-90 seconds of rest, then 10 lifts again (or half of your maximum). If you can do more, please do so. Your goal is to race yourself up and down the stairs until you are so tired that you can't continue.
Gradually increase the number of lifts in one approach. Constantly push yourself to work harder.

If you don't want to exercise outside or in public places, just make climbing stairs a regular part of your life.

Upper body workout

Exercises for developing the muscles of the shoulders, arms and chest are the simplest and most effective, as you quickly see results. However, to make rapid progress, you need to take the time to master the correct technique, otherwise you will be wasting your energy.

Another important point: determine how many times to perform each exercise. There is a method that will help you find out. Let's look at the example of push-ups:

Do as many push-ups without rest as you can. Stop when you physically cannot do any more push-ups.
Take the total number of push-ups you can do and divide by two. If you can do 30 push-ups, your number of repetitions is 15.
Next time, do three sets of 15 reps with 60-90 seconds rest in between. If on the last set you feel like you can do more push-ups, continue.
Over time, increase the number of repetitions in each set. If you notice that an exercise has become too easy for you, simply add 2-5 repetitions to each set.

Push ups

Push-ups are effective exercises that work several muscle groups, including the pecs, deltoids and triceps.

This may seem like a simple exercise, so don't worry about technique. But many people do this when doing push-ups.

Take a lying position, place your hands shoulder-width apart or slightly wider, with your palms under your shoulders.
Inhale, bend your elbows and lower your body closer to the ground. At the same time, tense your abs and try to keep your body straight. Don't raise your shoulders, don't pull your head in.
Exhale and straighten your arms, lifting your body off the ground.
Lift your body weight with your arms, do not try to use your buttocks or lower body.
To maintain proper body posture, imagine a straight line from your head to your ankles.

You can try the “100 push-ups” training plan, which will help you pump up your muscles faster and become stronger. If you are not yet ready for such large-scale goals, use the method described earlier and find out how many push-ups you need to do in one approach.

And for those who already know how to do push-ups and want to diversify their workouts, they will come in handy with or without additional equipment.

Reverse push-ups

This is a great upper body exercise that can be done with a chair or bench. The exercise increases the strength of the same muscles as regular push-ups, but puts a little more stress on the rhomboid back muscles.

Correct technique for performing the exercise:

Stand with your back to a chair or bench. Make sure in advance that the chair is stable and can support your body weight.
Bend your legs and place your hands on the seat of the chair, fingers facing your body.
Slowly extend your legs forward so that most of your body weight is transferred to your arms.
Inhale and slowly bend your elbows. Lower your body down until your shoulders are parallel to the floor.
Hold for a second, then exhale and straighten your arms.

If you want to diversify your workouts, you can start doing the “150 reverse push-ups” program.

Biceps exercise

It is impossible to build biceps without lifting free weights because your body weight is not enough to get sculpted arms.

If it is important for you to pump up your biceps and you want to do it at home, it is best to buy dumbbells and perform exercises with them. The weight of dumbbells you need depends on your size and muscle mass. It is better to start with lighter ones and gradually increase the load.

If you don't want to buy anything and are content to use only what you have at home, any heavy item that is comfortable to hold in your hands can be a good replacement. One option is a backpack, if you can evenly distribute the weight in it without shifting downward. Another option is a large canister with a handle filled with liquid.

Once you find the apparatus, you can begin biceps exercises. If you have two objects or dumbbells of the same weight, you can do the exercises with both hands at the same time. If not, take turns.

Correct technique for performing the exercise:

Take the weight in your hands and lower them freely along your body, palms facing forward or towards each other, elbows slightly bent.
Exhale and slowly lift the dumbbells to your shoulder. Fix your elbows at one point, do not lift the dumbbells above your shoulders and do not press them to your chest.
Inhale and lower the dumbbells. Do not straighten your elbows all the way - at the extreme point they should be slightly bent.
The movement should be slow. If you do it jerkily, you may get injured.

A video with a detailed analysis of the exercise technique, different execution options and main mistakes will help in training.

Try starting with three sets of 12 reps. The last approach can be increased if there is strength left. If you can't do 12 reps, you're using too much weight.

Don't be discouraged if you have to start with light weights or can't finish three sets. Over time, you will find that you can gain weight every 2-3 weeks.

Core workout

The core muscles are a complex of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the muscles of the back, hips, buttocks and other muscles.

To train your core muscles, different variations of abdominal crunches are suitable. While the standard crunch is a good exercise, different variations will help you work more muscles.

Several variations of crunches require nothing more than your body (and maybe a mat or towel to perform comfortably). Let's look at some of them.

Slow crunches

Slow crunches are similar to regular abdominal exercises, but have a few differences. Firstly, they are performed much slower, which allows you to better work the abdominal muscles. Secondly, more attention is paid to breathing - it is important to correctly alternate inhalations and exhalations during execution.

Correct technique for performing the exercise:

Lie on your back, stretch your arms along your body.
Inhale and raise your arms in front of you.
Exhale and slowly lift your body. The back should lift off the floor vertebra by vertebra, gradually twisting forward.
When you reach a sitting position, continue moving your body forward towards your feet. At the same time, do not lower your arms, stretch forward, not down, do not straighten your back - it remains rounded. Breathe in.
As you exhale, begin moving backwards. The back lowers to the floor as slowly as it rose.
Lower your arms along your body.

Twisting Down

This exercise perfectly complements regular abdominal crunches.

Correct technique for performing the exercise:

Lie on the floor, bend your legs at an angle of 45 degrees, feet flat on the floor.
To get into the starting position, place your hands on your hips and lift your body, maintaining yourself in a sitting position.
You can keep your hands on your hips throughout the exercise, but if you want to work your abs better, extend them out in front of you.
In the starting position, inhale, then exhale and slowly lower your back towards the floor.
Lower yourself until your shoulder blades touch the surface. Do not lower your back too low - your body should remain suspended at all times.
Inhale, and then exhale, return to the starting position. At the extreme point, the back is slightly rounded.

You can try different numbers of approaches, but you should not do more than 15 repetitions at a time.

A hundred

This is a difficult exercise, so it's okay if you don't succeed the first time.

Correct technique for performing the exercise:

Lie on your back, bend your knees at an angle of 45 degrees, place your feet on the floor. Hands lie on the floor, palms down. The back does not press against the floor, but does not arch either.
Lower your chin slightly and begin to lift yourself up, tensing your abs. When you have reached the desired position, lift your arms off the floor and extend them forward on either side of your body.
In some variations of the exercise, the legs are raised so that the shins are kept parallel to the floor and the angle at the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting your legs.
Keeping your arms extended, begin to quickly move them up and down with a small amplitude. The up and down movement is counted at one time.
Alternate inhalation and exhalation every five times. For example, you inhale on the first rep, then on the tenth, then the twentieth, and exhale on the fifteenth, twenty-fifth, and so on.
Do the exercise 100 times. If you can't do 100 reps right away, rest on the fiftieth and then continue.

Main bar

This is a simple exercise that works your entire core. It may take practice to master the plank position, but once you find the right position, it's just a matter of holding it.

Correct technique for performing the exercise:

Lie on your stomach, elbows close to your body, palms on the floor.
Tighten your abs and slowly lift your torso off the floor, engaging your abs, glutes, and legs.
Avoid arching your lower back or raising your hips high, and do not strain your neck.
Continue breathing while holding your body in a plank position for 15 seconds.
The goal for beginners is three sets of 6–12 reps.

Other core exercises

Once you've mastered these exercises, you'll likely want to add variety to your workouts. Here's more, for working the abs, back and buttocks and that will help runners develop their core muscles.

Lower body workout

After cardio, upper body and core exercises, it may seem unnecessary to work on the lower body as well. After all, the muscles of the legs and buttocks were already tense when performing other exercises. However, exercises aimed at working the legs and buttocks allow you to pump all the muscles of the lower body, including those that are not used sufficiently during cardio exercise.

Squats

Squats are a simple exercise that helps pump up your legs, buttocks, thighs and strengthen your bones. If squats are done, they will use most of the muscles in the lower body.

Correct technique for performing the exercise:

Stand straight with your feet shoulder-width apart or slightly wider.
To perform the exercise with a straight back, find an object at eye level and concentrate on it while squatting.
Inhale, bend your knees and lower yourself until your thighs are parallel to the floor.
While squatting, tense your abs and stretch your arms in front of you.
The knees are turned outward - they should not turn inward either during the squat or at the moment of coming out of it.
Exhale and return to the starting position and repeat.

To start, try doing three sets of 20 reps. In the last approach you can increase the number of times. Gradually increase the number of squats. You won't make progress if you don't force yourself to continually improve.

Walking to higher ground

Like climbing stairs, stepping works your lower body. The key point is that the exercise should be performed at an elevation just below the level of your knee.

If your knee rises above your hip when you step, the surface is too high, you need to find something lower.

In the gym you can use a regular bench for barbell presses, at home a wide chair is suitable for the exercise, and park benches outside. Make sure the furniture you choose can support your weight.

Correct technique for performing the exercise:

Work with your legs in turn - first approach one leg, then the other. Start with your left foot.
Place your foot on the bench, using the strength of that leg rather than pushing with your supporting leg, lift yourself up and put your right leg under it.
Get off the bench and repeat the exercise.
When lifting, watch the knee of your working leg - under no circumstances should it turn inward, this is fraught with injuries and falls. Turn your knee outward, be careful about this, especially during the moment of effort when you transfer your body weight to your working leg and lift yourself to a height.
To begin, repeat the exercise 10-12 times for each leg, rest for 60-90 seconds and repeat. Do three approaches in total.

When an exercise becomes too easy, it is not necessary to increase the number of repetitions. Instead, you can increase the weight by holding it in your hands or hanging it on your legs. In the latter case, you will have to buy cargo.

If you decide to take the weight in your hands, dumbbells or canisters of liquid will do. Just make sure that the weight in both hands is equal, otherwise it may throw you off balance and lead to a fall and injury.

Walk slowly, avoiding sudden movements. You can easily injure yourself by jerking or turning your knee inward instead of outward.

Training in general

Here is a sample workout plan described above:

1. Cardio exercises are separate from strength training. 20-30 minutes of interval running or climbing stairs 2-3 times a week will be enough. Before cardio exercise, it is advisable to do a simple joint warm-up and dynamic stretching, and after - thorough static stretching.

2. Power training:

Joint warm-up.
Cardio exercises at an easy pace - 5 minutes.
Three sets of 15 push-ups.
Three sets of 15 reverse push-ups.
Three rounds of 10 slow crunches.
Three sets of 10 crunches.
"A hundred". You can rest after 50 times.
6-12 plank reps for 15 seconds.
Three sets of 12 squats.
Three sets of 10–12 steps up a hill on each leg.
Stretching.

Try this workout and share your impressions in the comments.