Perfect Thighs, Flat Stomach & New Body: 5 30-Day Exercises To Transform Your Body

Getting your body into the perfect shape takes determination, willpower, motivation, and resilience. However, those who succeed know that the hardest part is the beginning. After a while, the workouts will become a daily routine and you will look forward to exercising.

GETTING STARTED TIPS:

– The most important thing is to make sure your diet is under control first, because abs are said to be built in the kitchen

– When adjusting your diet, the next step is to perfect your workout routine.

– Choose the right workout

If you're not sure where or how to start, here are 5 exercises perfect for any beginner looking to make positive lifestyle changes, and no more than four weeks.

The board:

The plank is a static exercise. There are no movements, and the most important thing is to hold the body well. Lie on the floor with your stomach down. Bend your elbows to 90 degrees and lie down in a resting position leaning against them. The body should form a straight line from head to toe.

The pump :

Start on your hands and knees with your hands under your shoulders.

Next, step onto the balls of your feet and the heels of your hands, then step your feet back until you're in a plank position.

Bend your elbows lowering your body. Then slowly rise back to the starting position.

The squat :

Begin the exercise by standing on both feet, so that they are a greater distance apart. Bend the knees until the thighs are parallel to the floor. Bring the body weight to the back areas of your feet;

Start moving down so that the leg straightens fully. In order to fully benefit from the exercise, press the glutes at the highest point of the movement;

The bird dog:

In a plank position, get on your knees and hands and simultaneously stretch one leg and the opposite arm, keeping them perfectly straight.

Hold for a moment, then lower them and repeat with the other leg and the other arm. This exercise increases the core strength of the abdominals and lower back.

The gluteal bridge:

First, you need to lie down with your back to the floor and your knees bent. Next, you should plant your feet firmly on the floor, then your feet should be a little more than a hip-width apart and should be parallel to your knees.

Next, you should place a light dumbbell or plate on your hips and lift them off the ground by squeezing your glutes, thighs and abs and if you are new to the exercise, try the exercise without using weights. then lower to starting position, keeping your hips slightly above the ground, then do 15 reps in 3 sets.