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)

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 20)]

Day 20 ( 0 Mins, 0 Exercises)

REST DAY

REST DAY

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 19)]

Day 19 ( 14 Mins, 10 Exercises)

1. STANDING BICYCLE CRUNCHES x 36

Stand with your feet shoulder-width apart. Bring your knee to your opposite elbow. Return to the start position and repeat with the other side.

STAND BICYCLE CRUNCHES x 36

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. CLAPS OVERHEAD x 36

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

CLAPS OVERHEAD x 36

5. BICYCLE CRUNCHES x 36

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

BICYCLE CRUNCHES x 36

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. STANDING BICYCLE CRUNCHES x 30

Stand with your feet shoulder-width apart. Bring your knee to your opposite elbow. Return to the start position and repeat with the other side.

STAND BICYCLE CRUNCHES x 30

8. 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

9. CLAPS OVERHEAD x 30

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

CLAPS OVERHEAD x 30

10. 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)

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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

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

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 17)]

 Day 17 ( 13 Mins, 9 Exercises)

1. ADDUCTOR STRETCH IN STANDING x 26

Stand with your feet wide distance apart and your hands rested on your hips. Then bend your left leg and lean your body to the left side. Hold the position for a few seconds, then return and repeat with the other side.

ADDUCTOR STRETCH IN STANDING x 26

2. SWIMMER AND SUPERMAN x 36

Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.

SWIMMER AND SUPERMAN x 36

3. 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

4. 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

5. CLAP OVERHEAD x 36

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

CLAP OVERHEAD x 36

6. 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

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)

8. ADDUCTOR STRETCH IN STANDING x 26

Stand with your feet wide distance apart and your hands rested on your hips. Then bend your left leg and lean your body to the left side. Hold the position for a few seconds, then return and repeat with the other side.

ADDUCTOR STRETCH IN STANDING x 26

9. CLAP OVERHEAD x 30

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

CLAP OVERHEAD x 30

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 16)]

 Day 16 ( 0 Mins, 0 Exercises)

REST DAY

REST DAY

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 15)]

 Day 15 ( 12 Mins, 8 Exercises)

1. 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

2. ADDUCTOR STRETCH IN STANDING x30

Stand with your feet wide distance apart and your hands rested on your hips. Then bend your left leg and lean your body to the left side. Hold the position for a few seconds, then return and repeat with the other side.

ADDUCTOR STRETCH IN STANDING x30

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. SWIMMER AND SUPERMAN x 36

Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.

SWIMMER AND SUPERMAN x 36

5. CLAP OVERHEAD x 36

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

CLAP OVERHEAD x 36

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 shoulders.

PLANK x(as you can)

7.STRETCH IN STANDING x 30

Stand with your feet wide distance apart and your hands rested on your hips. Then bend your left leg and lean your body to the left side. Hold the position for a few seconds, then return and repeat with the other side.

ADDUCTOR STRETCH IN STANDING x 30

8. CLAP OVERHEAD x 30

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

CLAP OVERHEAD x 30

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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

HEALTH AND FITNESS [Lose Weight in 30 Days (Day 14)]

 Day 14 ( 12 Mins, 8 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.

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. SWIMMER AND SUPERMAN x 36

Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.

SWIMMER AND SUPERMAN x 36

4. 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

5. 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

6. 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

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)

8. 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

A Health and Fitness Blog is an online platform that provides comprehensive information, tips, and guidance on different aspects of health, wellness, and fitness. From workout routines, healthy diets, mental health, and stress management, a good health and fitness blog should cover a wide range of topics designed to help readers achieve their physical and mental well-being. In this blog, you can see fitness tips, nutrition advice, mental health, healthy recipes, and workout routines.[Happy Life]

Note:

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