Stay in shape: 6 simple exercises
Many people consider that as more painful physical exercises are, faster they will help us to get back in shape. But rather effective gymnastics should not serve as payment for happy rest hours – it should bring pleasure and confidence, instead of leaving us in exhaustion. 
Simple and pleasant loading on key-groups of muscles will help to bring whole organism in to tone. And even if muscles will get tired (especially first time), all sensation from such gymnastics will be positive.
You will need: two 3-lbs dumbbells or 1.5 liter bottles filled with water, and chair as a support. If it seems to you, that loading is insufficient, fill bottles with sand instead of water.
Duration. Do each exercise 15 times with right and left foot. For the maximum effect try to do exercises every day for 10 minutes or for 20 minutes in day.
How to do exercises? Slowly and smoothly, without jerks. Try not to overstrain a muscle. Do short breaks. Breathe regular intervals and deeply.
10-minute gymnastics for every day
- Exercise 1
Strengthen hips and buttocks
Set feet on width of shoulders and hold dumbbells in both hands. Make deep attack forward, thus hold your back straight, and hands should be directed vertically downwards. - Exercise 2
Strengthen hips
Stand on distance about one step from a chair. Bend and hold with both hands a back of chair. Keep hands and a back straight. Lift the right foot as high as you can. Lower and, without touching a floor, repeat exercise. - Exercise 3
Strengthen a back
Stand on distance of 3 ft from a chair and hold a dumbbell in the right hand. Make attack forward with left foot, bend it in a knee and hold by left hand a chair’s back. Simultaneously bend the right hand in an elbow. Repeat. - Exercise 4
Strengthen biceps
Stand straight, feet on width of shoulders. Lower hands with dumbbells vertically downwards. Tighten the right ankle to the left knee. Then slowly tighten dumbbells to shoulders. Return to a starting position and repeat. - Exercise 5
Strengthen calves
Put hands on a waist, throw the right foot behind the left ankle. Hold a back straight and slowly squat on the left foot. Stomach muscles should be strained. Change feet and repeat. - Exercise 6
Tighten a stomach
Lay down on a back, having crossed hands behind a head and straighten feet. Then tighten the left elbow to the right knee. Return to a starting position and repeat on the other hand. Do exercise slowly and at the same time rhythmically.
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