Français 
Training at home is no less effective than in the gym. Ideally you should exercise every day for 20 minutes.
Jumping Jacks (10 seconds): jump with lateral spread of arms and legs.
In the initial standing position, arms along the body, jump spreading both legs and arms until you touch your hands above the head. Keep your body straight and sheathed (abs contracted). Inhale on the split jump and exhale on the second jump.
Benefits of the Jumping Jack: strengthen the whole body because the jumps favors the work of the calves and the thighs; the arm movements promote the strengthening of the shoulders and the sheathing of the trunk will strengthen the abs and the muscles of the lower back. Jumping Jack is therefore a complete physical exercise.
Pelvis rotation: 10 times
90 degree static hold: Lie on your back with your knees and hips bent to 90 degrees. Flex your toes towards the shins. Contract your abdominals and stick your lower back against the floor, pressing your thighs into your hands. Stay stable in this position while contracting your abs. Keep your abs tight and breathe calmly. Don’t let your lower back round out by bringing your knees to your chest. Pressing your hands on your thighs should help contract your abs.
