HEALTH AND FITNESS [Lose Weight in 30 Days (Day 1)]

Day 1 (10 Mins, 7 Exercises)

1. SQUATS x 20

Stand with your feet shoulder-width apart and your arms stretched forward, then lower your body until your thighs are parallel to the floor. Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep. This works the thighs, hips buttocks, quads, hamstrings, and lower body.

SQUATS x 20

2. WALL PUSH-UPS x20

Stand in front of a wall one big step away from it. Then put your hands out straight toward the wall and lean against it. Lift your heels. Slowly bend your elbows and press your upper body towards the wall. Push back and repeat the exercise. Remember to keep your body straight.

WALL PUSH-UPS  x20

3. SIDE-LYING LEG LIFT LEFT x16

Lie down on your side with your head resting on your right arm. Lift your upper leg up and return to the start position. Make sure your left leg goes straight up and down during the exercise. It's a great exercise for the gluteus.

SIDE-LYING LEG LIFT LEFT x16

4. SIDE-LYING LEG LIFT RIGHT x16

Lie down on your side with your head resting on your left arm. Lift your upper leg up and return to the start position. Make sure your right leg goes straight up and down during the exercise. It's a great exercise for the gluteus.

SIDE-LYING LEG LIFT RIGHT x16

 

5. BUTT BRIDGE x20

Lie on your back with your knees bent and feet flat on the floor. Put your arms flat at your sides. Then lift your butt up and down.

BUTT BRIDGE x20 

  6. CLAPS OVERHEAD x16

 Stand with your feet shoulder-width apart. Raise your arms and clap over your head.

CLAPS OVERHEAD x16

7. PLANK x (as you can)

 Lie on the floor with your toes and forearms on the ground in this position as long as you can. This exercise strengthened the abdomen, back, and shoulder.

PLANK x( as you can)

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Note:

These exercise steps are standardized steps, you can minimize or maximize these exercise steps.