6 exercises that will dramatically change your body shape in 30 days

The body is the only thing we have that accompanies us from our birth until the end of our life. He therefore deserves enough attention, by strengthening him and coordinating his body, to function effectively as a regularly maintained machine. In this article you will find 6 exercises that you can do for 30 days, in order to train the abdominal muscles, strengthen the buttocks and support the waist. We advise you to follow this system to see with your own eyes how your body will change for the better.

On the bright side, we will show you the basic moves to perform these exercises, to make your body stronger and leaner in a month.

1. Butt lift

How to apply: Lie on a yoga mat, bend your knees and extend your arms in line with your body, then raise your buttocks so that your shoulders and knees form a right angle with your feet. Hold this position for 10 seconds to burn more calories, then return to the starting position. Repeat this exercise 10 times in two sets.

The benefit of the exercise: This exercise strengthens the abdominal muscles, the glutes and the hamstrings. If you've never tried this exercise before, now is the time because it strengthens the entire lower area.

2. Lift weights overhead

How to: To perform this exercise, stand up straight and hold a dumbbell in each hand. Do not put pressure on yourself and do not choose heavy weights for training. Slowly raise your arms until they are completely above your head. Hold this position for 10 seconds, then lower your arms until your triceps are parallel to the floor. Repeat this exercise 20 times in two sets.

The benefit of exercise: Instead of focusing your energy on an exercise that only strengthens one muscle group, you can use the same energy to activate multiple muscle groups at the same time. This aerial weightlifting exercise aims to strengthen the shoulders, arms, back and waist together.

3. Skipping rope

How to apply: The correct way to jump rope is to hold the handles correctly, so that the elbows are close to your body, then move your wrists in small circles while winding the rope. Keep your torso relaxed, look straight ahead for balance, and jump to a height that only allows the rope to pass. You don't have to sacrifice good path for speed. Repeat this exercise 10 times in two sets.

Exercise Benefit: This exercise activates more muscles than any other exercise. Thus, it will give you more energy and a more toned body.

4. Rush

How to do it: It's a bit easier than planks or squats because it's like walking a lot, but with more effort. The lunge is the movement a person makes when bending over to tie a shoe, or when a man sits on his knees to propose to his lover. Keep your feet hip-width apart, then extend one foot forward and lower your body until your knee is parallel to the floor, with your body weight forward on the heels. Repeat this movement with the second leg. You can do this exercise with weights when you get used to it. You can also try a side lunge by following the same step, but moving sideways. Repeat this exercise 10 times in two sets.

The benefit of the exercise: If you want to strengthen your lower body, the forward lunge is the best exercise for toning the thighs because it strengthens the glutes, thighs, quadriceps, hamstrings and core.

5. Raise your legs while lying down

How to apply: Lie on the floor with your palms under your buttocks with your palms down. Raise your legs perpendicular to the ground then lower them, but without touching the ground with your heels. Start with 12 reps in a set, then gradually increase the number of reps as you get stronger.

Exercise benefit: Lying leg raises are one of the most beneficial exercises for the abdominal muscles. This is one of the simplest, yet effective exercises for coordinating the body.

6. Lift weights on both sides of the body

How to apply: Stand with your back straight, tightening your chest muscles and pulling your shoulders back. With your palms facing each other, slowly raise your palms and spread your arms out to the sides of your body to shoulder level, then bring your arms back in place. You can start with 10 times in a series and then gradually increase the number of times.

The benefit of exercise: This exercise strengthens the upper half of the body, and it is also the best exercise for coordinating the muscles of the back and the muscles of the upper arms.

What other exercises do you do to keep your body in proportion? We would love for you to provide your feedback below.