Day 29 (14 Mins, 12 Exercises)
1. DONKEY KICKS LEFT x 26
Start on all fours with your knees under your butt and your hands under your shoulders. Then lift your left leg and squeeze your butt as much as you can. Go back to the start position and repeat the exercise.
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| DONKEY KICKS LEFT x 26 |
2. DONKEY KICK RIGHT x 26
Start on all fours with your knees under your butt and your hands under your shoulders. Then lift your right leg and squeeze your butt as much as you can. Go back to the start position and repeat the exercise.
 |
| DONKEY KICK RIGHT x 26 |
3. CLAPPING CRUNCHES x 26
Sit on the floor with your knees bent, feet lifted a little bit and back tilted backward. Alternately lift your legs and clap under your knees. |
CLAPPING CRUNCHES x 26
|
4. PLIE SQUATS x 36
Stand with your hands on your hips and feet a little wider than shoulder-width apart. then lower your body until your thighs are parallel to the floor. your knees should be extended in the same direction as your tiptoes.
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| PLIE SQUATS x 36 |
5. FLUTTER KICKS x 26
Lie on your back with your arms at your sides. Lift your legs and keep them as straight as you can. Then quickly raise your right leg up, and simultaneously lower your left leg. Switch legs and repeat. |
| FLUTTER KICKS x 26 |
6. 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) |
7. 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.
 |
| SQUATS x 36 |
8. DONKEY KICKS LEFT x 26
Start on all fours with your knees under your butt and your hands under your shoulders. Then lift your left leg and squeeze your butt as much as you can. Go back to the start position and repeat the exercise.
|
| DONKEY KICKS LEFT x 26 |
9. DONKEY KICK RIGHT x 26
Start on all fours with your knees under your butt and your hands under your shoulders. Then lift your right leg and squeeze your butt as much as you can. Go back to the start position and repeat the exercise.
|
| DONKEY KICK RIGHT x 26 |
10. CLAPPING CRUNCHES x 26
Sit on the floor with your knees bent, feet lifted a little bit and back tilted backward. Alternately lift your legs and clap under your knees. |
CLAPPING CRUNCHES x 26
|
11. FLUTTER KICKS x 26
Lie on your back with your arms at your sides. Lift your legs and keep them as straight as you can. Then quickly raise your right leg up, and simultaneously lower your left leg. Switch legs and repeat. |
| FLUTTER KICKS x 26 |
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
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