Day 27 (15 Mins, 13 Exercises)
1. HEEL TOUCH x 26
Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.
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| HEEL TOUCH x 26 |
2. SQUATS x 36
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.
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| SQUATS x 36 |
3. SIDE-LYING LEG LIFT LEFT x 26
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.
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SIDE-LYING LEG LIFT LEFT x 26
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4. SIDE-LYING LEG LIFT RIGHT x 26
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.
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| SIDE-LYING LEG LIFT RIGHT x 26 |
5. CLAPS OVERHEAD x 40
Stand with your feet shoulder-width apart. Raise your arms and clap over your head.
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| CLAPS OVERHEAD x 40 |
6. 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.
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| BICYCLE CRUNCHES x 30 |
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.
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| PLANK x(as you can) |
8. ADDUCTOR STRETCH IN STANDING x 26
Stand with your feet wide distance apart and your hands rested on your hips. Then bend your left leg and lean your body to the left side. Hold the position for a few seconds, then return and repeat with the other side.
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ADDUCTOR STRETCH IN STANDING x 26
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9. SIDE-LYING LEG LIFT LEFT x 26
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.
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SIDE-LYING LEG LIFT LEFT x 26
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10. SIDE-LYING LEG LIFT RIGHT x 26
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.
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SIDE-LYING LEG LIFT RIGHT x 26
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11. CLAPS OVERHEAD x 40
Stand with your feet shoulder-width apart. Raise your arms and clap over your head.
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| CLAPS OVERHEAD x 40 |
12. 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.
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| BICYCLE CRUNCHES x 30 |
13. 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.
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| PLANK x(as you can) |
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Note:
These exercise steps are standardized steps, you can minimize or maximize these exercise steps.
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