HEALTH AND FITNESS [Lose Weight in 30 Days (Day 23)]

Day 23( 16 Mins, 12 Exercises)

1. STANDING BICYCLE CRUNCHES x 40

Stand with your feet shoulder-width apart. Bring your knee to your opposite elbow. Return to the start position and repeat with the other side.

STAND BICYCLE CRUNCHES x 40

2. SIDE LUNGES x 30

Stand straight with your feet together. Move your right leg to the side, then lower your body while keeping your left leg straight. Go back to the start position and switch to the other side.

SIDE LUNGES x 30

3. SWIMMER AND SUPERMAN x 40

Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.

SWIMMER AND SUPERMAN x 40

4. SIDE-LYING LEG LIFT LEFT x 30

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 x 30

5. SIDE-LYING LEG LIFT RIGHT x 30

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 x 30

6. CLAPS OVERHEAD x 40

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

CLAPS OVERHEAD x 40

7. BICYCLE CRUNCHES x 30

Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow toward your right knee, then close your left elbow toward your right knee. Repeat the exercise.

BICYCLE CRUNCHES x 30

8. 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)

9. BUTT BRIDGE x 30

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 x 30

10. CLAPS OVERHEAD x 30

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

CLAPS OVERHEAD x 30

11. BICYCLE CRUNCHES x 30

Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow toward your right knee, then close your left elbow toward your right knee. Repeat the exercise.

BICYCLE CRUNCHES x 30

12. 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.