6+ Simple Exercises To Get A Perfect Body In 30 Days

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if you’re like me mornings can be pretty rough we hit the snooze button on the alarm clock more than twice we’d like to admit and stay in the shower until we’re fully awake but I decided to challenge myself with this complete workout instead of having to be on the couch in the morning I take advantage of my free time to tone myself up and a month later I am very happy to have done it here is what that I did 1 the squats stand up with your feet slightly more apart than the width of your shoulders then bend your knees and come down slowly as if you wanted to sit on a chair you can also take one at the beginning to understand the movement open the chest well look straight ahead and don’t let your knees go past your toes he should be aligned and point and straight ahead not to the sides stay as low as possible for a few seconds,

then return to the init position ial this exercise mainly targets the muscles of your legs of your words the atheists thigh it also works the glutes and the lower back do three sets of 12 repetitions you can add repetitions as you progress or do it with a barbell but there on your shoulders but make sure you keep it against your neck to avoid injury 2 the side plank with leg raise even if this exercise may seem a little difficult at first it is super effective for training your abs oblique glutes and thigh muscles as years lying on the floor on your side with one forearm just below the shoulder and feet together contract your chest and lift your hips off the floor so that your body faces a straight line from feet to feet head you can also stand on your hand with your arm outstretched it will require more balance in any case and raise your leg in the air hold a few seconds then rest do 15 repeats ion change sides and do 15 repetitions on the other side these three series for each leg 3 the climber but you in plank position with your arms straight and place them directly under your shoulders contract your chest and keep your back straight remember that you as you are you should be in line all of the time the trick is to look at a point on the ground and fix it to households towards your chest then bring them back to their initial position and resume doing three sets of 12 repetitions on each side 4 the v-position lie on the floor with your arms outstretched behind your head contract your bust and abs to slowly lift your legs and your upper body off the floor your torso

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and legs should make a v you can also try to touch your toes when you are in this position hold two seconds then slowly return to the initial position this is a rather difficult exercise but it is to do three sets of 12 with 30 second positions between each a series remember to breathe deeply while doing this exercise later hold your breath won’t give in every day try to hold the position a little longer this will draw your abs improve balance stability and train your lower back muscles Music 5 the upside-down leg lift get on all fours raise your right leg to form a straight line from your head to your feet stay in this position for a few seconds then bring your knee to the ground do 15 repetitions with your right leg then repeat with the left try to do three sets for each leg and remember that your hips should be facing the ground throughout the exercise so that it will be more beneficial to you you will have a nice strengthened buttocks and it will be the same for your quadriceps your abs and especially your hamstrings 6 the kick to the side same starting position here on all fours raise your right leg but this time beware of t bear knees bent at 90° hold the position for a few seconds ensuring that the top of the thigh is parallel to the ground and lower the leg keep your hips facing the ground there too do three sets of 15 for each leg you target missed glutes ischio leg cans and lower back but also center and browns this hip raise lie on your back with your legs bent at the knee and your arms along your body lift your hips up in the air contracting and glutes and abs so that your body forms a straight line from your knees to your shoulders stay in this position for a few seconds then come back down but without touching the ground immediately go back up in the air again three sets of squares each day are going to transform your body in month 8 the push-ups against the wall and to finish in beauty here is the last exercise but thouars point position against the wall with your hands separated at the width of the shoulders es while keeping the arms bent and cards roof of the wall until reaching a 30 degree angle keeps the whole body straight is and glutes legs and overly engaged extends the arms and cards roof of the wall until adopting a straight position then bend the elbows again and gradually come back towards the wall control your movements so you don’t hit the wall do three sets of 15 and gradually increase or if you want to move to another level take your feet away from the wall the exercise will be much harder this whole workout doesn’t take much time and the best part is that all muscle groups are engaged with no equipment required if you do this every day you will start seeing results within a month but if you’re still looking for motivation here are some tips advice first of all train in the morning at night most people are exhausted and doing physical effort seems superhuman to them from the start in the morning it will help you wake up and you will feel energized for the whole day believe me it is much more effective than a morning shower or press this news if you have just started working out or even if you are a fan longtime start with a few reps then increase the intensity every day even if you don’t need to go to the gym and you can do your workout in your pajamas find yourself a workout outfit i swear that will motivate you even more always keep your gym bag with you like at the office or in his car which happened you could have an unexpected opportunity to do some sport keep working on your training and and that is to include cardio your gym bag could come in handy

if you ever wanted to jog after work you can always add polka dots or a resistance band to increase the challenge back kicks with band are another story you can’t find time to train include a little fitness in your daily life, for example, strength must be done, say bridge before looking at your social networks or eating a look a I like to do squats and jumping jack when i watch commercials on tv takes walks on weekends while you are out why not call lea fresh friends friends and fitness with one stone three birds speaking of friends you can always find a partner to motivate you do you have any other exercises to incorporate into this workout tell me in the comments if you learned anything new today give this article a gem is raging there with a friend but and don’t don’t go away yet we have over 2000 super cool articles for you all you have to do is click on the one that resonates with you the most and learn new things stay with us on cool

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