6 Exercises That Will Transform Your Body in 30 Days
Our body is the sole possession that stays with us from birth right until our last breath, so it’s only fair that we take good care of it by strengthening and toning it, to have it working like a well-oiled machine. Below you will find 6 exercises that you can do for 30 days, to work your abs, strengthen your glutes, and boost your core. Follow this routine and watch your body transform before your eyes.
1. Hip raise
How to do it: Just lie down on the floor or on your yoga mat, with your knees bent and with your arms at your side. Now raise your hips so that your body forms a right-angle from your shoulders and knees to your feet. Pause in this position for 10 seconds to get those calories burning and then return back to the starting position. Do 2 sets of 10 reps for this one.
What it works on: This is a single move that will work on your abs, glutes, and hamstrings. If you’ve never done this move before, it’s time to start now since it strengthens the entire lower body.
2. Overhead dumbbell press
How to do it: To do this move, stand straight and hold your weights in each arm. Go easy, don’t choose weights that are too heavy for you to work with. Now, slowly raise your arms until your arms are fully extended over your head. Hold this pose for 10 seconds and then lower your arms back until your triceps are parallel to the ground. Do 2 sets of 12 reps each.
What it works on: Instead of focusing your energy on an exercise that uses only one group of muscles, you can use the same energy to work several groups of muscles at once. These overhead dumbbell presses work on your shoulders, arms, back, and core — phew!
3. Jump rope
How to do it: To jump rope correctly, you need to hold the handles correctly and keep your elbows close to your sides. Now make small circles with your wrists while turning the rope. Keep your torso relaxed and look straight ahead for balance. While jumping, only jumps high enough to clear the rope. It is important to not compromise good form for speed in this exercise. Do 2 sets of 10 reps each.
What it works on: This move activates more muscles in the body than any other exercise. It will leave you with more energy and a toned frame.
How to do it: This move is a little easier than a plank or a squat because it is very close to walking, but with more effort. A lunge is a move someone does when bending down to tie a shoelace or even to propose to someone. You’ll need to keep your feet hip-width apart, then put one leg forward, and lower the body until the knee is parallel to the ground, while shifting the weight forward on the heel. Repeat with the other leg. You can do this move with weights after you become more familiar with it. You can also try side lunges by following the same step, but sideways. Do 2 sets of 10 reps each.
What it works on: If you want to work on your lower body, the best move to tone those solid thigh muscles is the forward lunge — it works on the glutes, thighs, quads, hamstrings, and core.
5. Lying leg raise
How to do it: Lie down flat on the ground with your hands placed palm down under your glutes. Now raise your legs perpendicular to the ground and then lower them back, but do it without letting your heels touch the ground. Start off with one set of 12 reps and gradually increase the number of reps as your body becomes stronger.
What it works on: The lying leg raise is one of the most effective exercises for abs. It’s one of the most simple, yet transformative moves that you can do.
6. Dumbbell lateral raise
How to do it: Stand tall with your chest muscles engaged, your shoulders pushed back, and your palms facing each other. Now slowly lift your hands out to your sides until they reach your shoulders and then bring them back to the starting position. You can start off this exercise with about 10 reps and then increase the number gradually.
What it works on: This move strengthens your upper body, it is also the best exercise for toning your upper arms and back muscles.