HEALTH AND FITNESS [Lose Weight in 30 Days (Day 11)]

Day 11 ( 11 Mins, 7 Exercises)

1. LUNGES x 30

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 30

2. HEEL TOUCH x 30

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 30

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. 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.

SIDE-LYING LEG LIFT LEFT x 26

5. 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.

SIDE-LYING LEG LIFT RIGHT x 26

6. 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 

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.