LEG STANDING ON ONE HAND
Get behind the back of a bench and get into a pushup position, resting your right hand on it. Feet should be open shoulder-width apart, and your body should form a straight line. Now, lower your chest until it almost touches the bench. Pause and return to the starting position. Then repeat with the left hand. Do 10 reps with each arm. Subsequently, perform two repetitions with both.
ROW ONE HAND
Standing, hold a pole with your left arm, and place your feet close to it. Now lean until the left arm is stretched and your body forms a straight line. Bring your chest up to the post until your left elbow is close to your body, pause and return to the starting position. Do five repetitions and switch sides to do the same. In each series add one repetition until you can no longer make the same number with both sides.
SKATE RIDER
With your feet open twice your shoulder-width apart, clasp your hands in front of your chest. Now make your body to the right side and lower it as you lean your hips back and bend your knee on that side. Return to the starting position and repeat with the left side. Do not take your feet off at any time. Continue alternating until you do 15 to 25 repetitions on each side.
BULGARIAN SQUAT
Stand 60 cm in front of a bench (behind you) in the park. Now rest the instep of your right foot on the seat while clasping your hands at the nape of your neck. This is the starting position. Bend your left knee until the thigh on that side is parallel to the floor. Pause and return as quickly as you can to the starting pose. Do 10 reps on each side.
V CRUNCHES
Lie on your back on the floor, arms stretched behind your head and legs straight, so that your body forms a straight line. With a simultaneous movement raise your arms and legs so that your hands touch your toes up. Always keep your legs straight and your head aligned with your torso (your body should form a V). Return to the starting position. Perform 15 repetitions.