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

Day 30 (15 Mins, 13 Exercises)

1. LUNGES x 26

Stand with your feet shoulder-width apart and your hands on your hips. Take a step forward with your right leg and lower your body until your right thigh is parallel to the floor. Then return and switch to the other leg. This exercise strengthens the quadriceps, gluteus maximus, and hamstrings.

Lunges x 26

2. 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.

HEEL TOUCH x 26

3. WALL PUSH-UPS x 36

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 elbow and press your upper body towards the wall. Push back and repeat the exercise. Remember to keep your body straight.

WALL PUSH-UPS x 36

4. 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 

5. CLAPS OVERHEAD x 40

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

CLAPS OVERHEAD x 40

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. LUNGES x 26

Stand with your feet shoulder-width apart and your hands on your hips. Take a step forward with your right leg and lower your body until your right thigh is parallel to the floor. Then return and switch to the other leg. This exercise strengthens the quadriceps, gluteus maximus, and hamstrings.

Lunges x 26

8. 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.

HEEL TOUCH x 26

9. WALL PUSH-UPS x 36

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 elbow and press your upper body towards the wall. Push back and repeat the exercise. Remember to keep your body straight.

WALL PUSH-UPS x 36

10. 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

11. 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 

12. CLAPS OVERHEAD x 40

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

CLAPS OVERHEAD x 40

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.

PLANK x(as you can)

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Note:

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