Being active and do exercise every day can be tough because it’s not always easy to find enough time to go to the gym and also to figure out which exercises to do for specific body parts. But we did find these exercises that can help you transform your body in only 15 minutes.
These exercises target every single part of your body and will transform your body after only one month. So let’s make you even more beautiful!
1. Plank
To tone your glutes, back, and arms, planks are a fantastic exercise! Just Lie down on the floor, belly down. Bend your elbows in 90-degree-angle and raise your body, engaging your core and stabilize your feet lifting up on your toes. Finally, hold the pose for 30 seconds on your first day.
Add 5 seconds daily, but don’t hold more than 2 minutes. Remember to keep your back parallel to the floor and your belly muscles engaged.
2. Bird-dog
Put both hands on the floor in front of you and stand on your knees. You need to raise your left hand, so it’s parallel to the floor. Stretch your right leg parallel to the floor. Try to hold the pose, count to 3, switch the leg and arm.
You need to do this exercise, starting with 20 sets. Try to add 5 sets until you reach 50. You must breathe out when you stretch the arm and leg!
3. Push-ups
To do a push-up, get yourself in a plank position. Place your hands under your shoulders. Try to push your body up by unbending your elbows. To do this exercise correctly, Bend your hands and touch the floor with your chest.
You need to start with sets of 10. Don’t forget to keep your back and knees straight!
4. Squats
In order to do a perfect squat: Stand up and put your feet shoulder-width apart. Bend your knees and squat while raising your arms in front of you with the elbows bent. Stand back up while lowering your hands.
You’ve better start with 10 sets. Then add 5 sets during each workout until you reach 50. Keep your back straight and shoulders down.
5. Hip Raises
This exercise is great for your thighs and bottom. You need to line down on your back and bend your knees with your feet flat. Then Rest your hands next to your body with your palms down, pressing into the floor. At the same time, lift your belly and your back off the ground, breathing out and squeezing your glutes.
When doing this exercise, try to hold the pose for 5 seconds and slowly release back to the starting position. Then start with 15 sets and add 5 sets each time until you reach 50. It may seem too difficult at first, so to make it easier, put your hands away from your body.
Tips on how to reach your desired goal
- It’s best to train at the same time every day and do the exercises regularly.
- It’s essential to wear comfortable clothing cause your clothes should let you move freely and not be too tight.
- Remember to warm up before your training session.
- You should follow the instructions for each exercise. It’s better to read the instructions and have a closer look at the pictures before you start.
- Do extra sets according to your size and fitness level. But do not overtrain.
- Wear comfortable shoes, not slippery.
- Maintain a healthy diet. Eat more vegetables. Reduce sweets.
- Don’t forget to drink enough water.
