Doing exercises while lying on the couch in front of the TV - how do you like this idea? Set aside 15 minutes a day for training, do it regularly, and the results will not be long in coming.
Stretching. Lying on your back, close your hands in the lock and stretch them out in front of you - stretch with your whole body.
Exercise # 1 - for the inner thighs
Lie on your back, raise your legs at right angles. Slowly spread them apart, then close again. Repeat 20 times.
Exercise number 2 - for the buttocks
Lie on your back with your legs bent at the knees. Slowly lift your torso, contracting your glutes, until your chest and knees form a straight line. Count to three, slowly return to starting position. Repeat 20 times.
Exercise # 4 - for the outside of the thighs
Lie on your side, with one hand under your head and the other in front as support. Legs are straight. Slowly raise your upper leg as high as possible, then lower it, pull the toe towards you. In the lower position, do not fully lower your leg - leave it suspended, keep your body straight. Perform 20 times on each side.
Exercise # 5 - for the press
Lie on your back with a heavy book on your stomach. While straining your abs, raise and lower the book, while constantly changing the pace. Repeat 20 times.
Exercise number 6 - for the press
Lie on your back, press your lower back. Stretch one leg horizontally, slightly lifting it above the sofa, lift the other up at an angle of 45 degrees to the bottom. Count to three and switch legs. Perform 15 to 30 leg changes.
Exercise number 7 - for the press
Lying on the couch, place your hands on the floor. Move your body forward, stepping on the floor with your hands, so that only your feet remain on the couch. Place your palms shoulder-width apart, lower the pelvis so that the legs and body are in a straight line. Pull in your stomach, count to 30. Do the exercise 3-4 sets.
