HEALTH AND FITNESS [Lose Weight in 30 Days (Day 21)]

 Day 21 ( 15 Mins, 11 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. DONKEY KICKS LEFT x 30

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 30

3. DONKEY KICK RIGHT x 30

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 30

4. WALL PUSH-UPS x 40

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 40

5. 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

6. FIRE HYDRANT LEFT x 30

Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your left leg to the side at a 90-degree angle.

FIRE HYDRANT LEFT x 30

7. FIRE HYDRANT RIGHT x 30

Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your right leg to the side at a 90-degree angle.

FIRE HYDRANT RIGHT x 30

8. 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)

9. 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

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. 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.