Here is the shape of the men a prescription, it is recommended that a popular, in the Office of the Aerobics exercise. 15 minutes a day and taking the time to do it, stick to two months, the body will have a very big change.
1. Flex arm:
The phone book, documentary material and other weight things into her purse and hand bag handles, and repeated it to bend the arm from the shoulder position mention on the waist, alternating left and right arm, back and forth to do 30 times.
2. push ups:
Put on two chairs, the hands are placed in the seat to do push ups, your body tries to keep a straight line.
3. squat:

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Legs apart, and shoulder width, leg tip slightly, the legs slightly bent, hold back, slowly squat, until thighs at a level, then slowly recovering, be careful not to straighten the knee.
4. knees:
Hips slightly contact Chair, hands, knees on the edge of the Chair easily bent legs close together, slowly so that the knees to chest near, then slowly recovering.
5. twist and bending:
A handheld for proper weight bag hanging one hand on the back of his head, the body is bent along one side of the bag, then slowly recovering. Alternating left and right.
6. deep flexor:
Feet apart and shoulder width, a Chair for the upper body remains stationary, and knees forward very slowly, and the waist, backward, to maintain this position until the fatigue.