Hold a dumbbell in each hand, 
letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.

This exercise is done without dumbbells, 
letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.

Raise one leg after another to a 90 degrees angle while standing.

First lean onto your hands, then your forearms and elbows. 
Once you are on your elbows, 
place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. 
Then finish reclining, either onto the floor or a support blanket or bolster.

Lay down on your belly and raise and lower one leg after another to a 90 degrees angle.

Lay down on a bench or something similar. 
Then raise and lower your hands like you're lifting weights. 
This exercise is performed without weights, though.

1. Grab a dumbbell in each hand and stand straight. 
2. Bend your upper body to the right until you feel some tension in your side. 
3. Repeat the motion to the left. 
If you can, do 4 sets of 50 repetations.

1. Sit on the floor with your legs slightly bent to the knees. 
2. Put your hands on the floor to your side and a bit behind you. 
Fingers looking forward. 
Lean back and balancing on your pelvis raise your bent legs. 
Now move your knees to your chest. 
Straighten your legs again without putting your heels on the floor.
If you can, do 4 sets of 50 repetations.

1. Take a stick or something similar and hold it behind your neck with both hands. 
2. Pretend to bend over a table. 
3. Now turn your upper body left and right interchangeably. 
If you can, do 4 sets of 50 repetations each set.

1. Lay down on your back. 
2. Raise your legs until the soles of your feet point to the ceiling. 
3. Slowly lower your legs until they touch the bottom again. 
If you can, do 4 Sets of 50 repetations each set.