Squat by body weight
Weightless squats are a foundational exercise to test the endurance of the large muscle group in the lower body. Each time you lower and lift yourself, it strongly impacts the thighs, buttocks and core muscles, and at the same time, requires stable breathing and good joint control.
When performed with a high number of repetitions, squats become a full-body endurance challenge. This exercise also strengthens basic daily activities such as sitting down, standing up, and lifting heavy objects. If you can maintain the correct technique throughout the workout, it is a sign that your physical foundation is in good condition.
Stand up straight, 2 legs shoulder-width apart. Contract your abdominal muscles, keep your chest open. Push your hips back while bending your knees.
Lower down until your thighs are almost parallel to the floor. Focus your strength on your heels to stand up. Repeat rhythmically, not suddenly locking your knees at the highest position. Perform 1 set of 15 - 25 repetitions.
Stand with your abdomen bent to your elbows
This is an exercise that combines endurance and coordination. Bringing your knees and elbows opposite to each other forces your body to keep balance while your abdominal muscles are always active.
This exercise helps increase heart rate faster than static standing exercises, and also improves body rotation and movement control. When maintaining a stable rhythm throughout the workout, cardiovascular and core muscle endurance will be significantly improved.
Stand up straight, place both hands gently behind your head. Lift your right knee while rotating your body to the right.
Bring your left elbow to touch the lifting knee. Return to a controlled standing position. Switch sides and repeat continuously. Perform a series of 20-30 repetitions, maintaining a steady rhythm and not resting midway.
