HEALTH AND FITNESS [Lose Weight in 30 Days (Day 18)]

Day 18 ( 12 Mins, 8 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.

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.

SQUATS x 36

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 36

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 36

5. 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 shoulders.

PLANK x(as you can)

6. HEEL TOUCH x 20

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 20

7. 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.

PLIE SQUATS x 36

8. BICYCLE CRUNCHES x 36

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

BICYCLE CRUNCHES x 36

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Note:

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