Arm flexion exercise: Put a telephone book or something of similar weight in a handbag. Then, hold the handle of the bag and repeatedly lift it from the waist to the shoulder in an arm flexion motion. Alternate between the left and right arms and do 30 repetitions. This will effectively stimulate the biceps and make them strong and developed.
Push-up exercise A: Place your hands flat on two chairs, about a fist-width apart from your shoulders. Keep your body as straight as possible and do push-ups. This exercise will work the triceps in your upper arms.
Push-up exercise B: The starting position is the same as exercise A, but to increase the intensity of the workout, place your feet on a table. Extend your legs and slowly do push-ups. This will stimulate the muscles on the outside of your arms and gradually make them more flexible.
Squat exercise: Stand with your feet apart, about shoulder-width, toes slightly turned out. Bend your knees slightly, hold the back of your head with both hands. Then, slowly squat down until your thighs are parallel to the ground, and then slowly return to the starting position, making sure not to fully extend your knees.
Knee flexion exercise: Slightly touch your buttocks to a chair, tightly grip the edge of the chair with both hands. Relax your knees and bring them close together. Then, slowly bring your knees towards your chest and slowly return to the starting position.
Side bend exercise: Hold a handbag with an appropriate weight and place the palm of your other hand on the back of your head. Then, let the handbag naturally hang down as if being pulled towards the ground, and bend your body to the side accordingly. The recovery movement is to slowly lift the handbag and straighten your body. Alternate between the left and right sides.
Back flexion exercise: Stand with your feet apart, shoulder-width, and hold onto a chair for support. Keep the upper body fixed, then bend your knees forward while slowly lowering your waist and leaning back. Maintain this position until you feel fatigued. This exercise will strengthen the front muscles of the thighs and burn fat in the buttocks.
