1. Butterfly Wings

This excellent exercise will help you sculpt your legs and buttocks, and will strengthen your lower back muscles. During execution, you will feel a "burning" sensation in all these areas, which is a sign that your body is working itself.

How to:

• Lie on your back close to the wall and bend both knees at 90 degrees.
• Lift your lower back off the floor and place your right foot bent against the wall.
• Place the left leg on the right leg and hands on your abdomen as shown in the picture.
• Stay in position for 5-30 seconds, switch between legs and then return to normal position. Perform the exercise 4-5 times a week.

2. The Windmill

The windmill is an excellent exercise for strengthening the legs and thighs as well as for toning the abdomen. Repeat the exercise with the opposite leg only once more and you’ll soon feel its wonderful effect.

How to:

• Lie on your back near the wall and place your hands on your upper abdomen.
• Hold your buttocks against the wall so you can stabilize yourself, and raise your right leg vertically while keeping your left foot as low as possible.
• Stay in this position for 5-30 seconds, repeat with your left. Perform this exercise 4-5 times a week.

3. Prayer Position

This exercise will allow you to strengthen your chest muscles by using the resistance that your weight creates, without the need for actual weights or any other equipment.

How to:

• Bring your hands together as shown in the picture.
• Press your hands against each other as hard as you can without moving your shoulders.
• Stay in position for 10 seconds and release.

4. Tricep Stretch

For all those who want to strengthen their arms, this is the exercise for you. With a simple resistance posture, you can strengthen your triceps muscle (at the back of the arm), which is one of the largest muscles in this area of the body.

How to:

• Stand in front of a wall with your legs bent and place your fists on the wall level with your head.
• "Push" the wall using your muscles in the back of your arm without straining your shoulders.
• Stay in this position for 10 seconds and release.

5. Toe Reach

This exercise is great for strengthening your abdominal muscles and legs and will allow you to tone these areas easily while investing less than a minute a day.

How to:

• Lie on your back and place your feet against the wall at a right angle with your toes facing up, as shown in the picture.
• Lift your right arm toward your right foot while your left-hand rests on your stomach.
• Stay in position for 5-30 seconds, repeat with your left foot and release. Perform the exercise 4-5 times a week.

6. Scissors

For those who have back pain, we recommend the next exercise that will strengthen the muscles in this area as well as the legs and abdomen.

How to:

• Lie on your back near the wall and lift your legs without bending your knees.
• Place your right heel on the wall and pull your left foot straight back, supporting your hips with your palms.
• Stay in this position for 5-30 seconds, repeat with your right leg and release. Perform the exercise 4-5 times a week.

7. Low squat

Everyone knows the subtle effects of squat exercises on the muscles of the buttocks and thighs and the next exercise will help you to tone these areas easily, quickly and with minimal effort.

How to:

• Stand with your legs spread shoulder width.
• Crouch down until your thighs are parallel to the floor. Try to squeeze your feet together as tight as possible to contract your buttock and thigh muscles even more.
• Stay in position for 10 seconds and release.

8. Bridge

A great exercise to strengthen back and leg muscles, which will allow your body to be supported optimally and prevent pain in these areas, in addition to giving you a great overall feeling.