Our body is our only possession and accompanies us from birth to our last breath. Therefore, it is only fair that we take good care of it by strengthening and toning it so that it works like a well-oiled machine. Here are 6 exercises you can do for 30 days to tone your abs, strengthen your glutes and tone your core. Follow this program and watch your body change before your eyes.
These exercises will help you change your body in just 30 days so that you can enjoy a stronger, fitter you in a month. Now, don’t wait any longer… Let’s do it.
1. Jump rope
This movement activates more muscles in the body than any other exercise. It will leave you with more energy and a toned frame. Do 2 sets of 10 repetitions
Lie face down on the floor. Bend your elbows at 90 degrees and raise your body. Stabilize your feet by lifting your toes. Hold this pose for 30 seconds the first day. Increase this to 5 seconds daily, but don’t exceed 2 minutes. Remember to stay parallel to the floor and tense your abdominal muscles.
If you want to work your lower body, the forward lunge is the best move for strengthening the powerful hamstrings – it works your glutes, thighs, quads, hamstrings, and core. You can add weights to this move once you get the hang of it. You can also try lateral lunges, which is the same movement but done sideways. Do 2 sets of 10 repetitions.
Place hands under shoulders. Push your body up while flexing your elbows. Then fold your arms and touch the floor with your chest. Start with 10 repetitions. Add a set of 2 to 5 per set each day, depending on your ability. Remember to keep your back and knees straight!
Now it’s time to stand up! Place your feet shoulder-width apart, bend your knees and squat down, raising your arms in front of you with your elbows bent. Straighten by lowering your arms. Start with 10 repetitions. Add 5 reps each time until you reach 50. Keep back straight and shoulders down.
6. Hip Lift
This is a single move that works your abs, glutes and hamstrings. If you’ve never done this move before, now is the time to start, as it strengthens your entire lower body.
Lie on your back. Bend your knees. Place your hands next to your body, palms down, and press down on the floor. Lift your abdomen and back by exhaling and squeezing your buttocks. Hold for 5 seconds and slowly return to starting position. Start with 15 repetitions and add 5 each day until you reach 50. If it is too difficult at first, move your arms away from your body.
Keep reading: 20 Minute Legs Workout at Home with No Equipment