5 exercises that will transform your body in one month

5 exercises that will transform your body in one month

We all have very busy lifestyles these days, so we hardly find enough time to go to the gym. But these workouts will help you transform your body in just 15 minutes. So don’t wait anymore… Let’s do it.

All of the exercises in this article are easy to do at home. You just need enough space and comfortable clothes. We’ll show you 5 exercises you can do every day in less than 15 minutes that will transform your body in one month.


Jump rope for 5 or 10 minutes every time before you work out. This will warm up your body and protect you from possible injuries.

1. Plank

Lie on the floor, face down. Bend your elbows at a 90-degree angle, lifting your body. Stabilize your feet by lifting your toes. Hold this pose for 30 seconds the first day.

Increase this exercise to 5 seconds daily, but don’t wait more than 2 minutes. Remember to keep parallel with the floor and tense your abdominal muscles.

2. Bird

Kneel down and place both hands on the floor in front of you. Raise your left arm so that it is parallel to the floor. Extend your right leg parallel to the ground. Hold this position for 3 seconds and then change legs and arms.

Perform this exercise by starting with 20 repetition. Add a set of 5 daily until you reach 50. Remember to exhale as you stretch your arm and leg!

3. Push-up

Place your hands under your shoulders. Push your body up while bending your elbows. Then fold your arms and touch the floor with your chest.

Starting by 10 repetition. Add a set of 2 to 5 exercises per series each day, depending on your ability. Remember to keep your back and knees straight!

4. Squats

Now it’s time to stand up! Separate your feet shoulder-width apart, bend your knees and squat down, raising your arms in front of you with your elbows bent. Straighten yourself by lowering your arms.

Start with 10 repetition. Add 5 during each workout until you reach 50. Keep your back straight and your shoulders down.

5. Hip Lift

Lie on your back. Bend your knees. Place your hands next to your body, palms down, pressing down on the floor. Lift your belly and back by exhaling and squeezing your buttocks.

Hold your posture for 5 seconds and slowly return to the starting position. Start with 15 repetition and add 5 each day until you reach 50. If it is too difficult at first, move your arms away from your body.