These days we as young women lead a very busy life and sometimes we can hardly find time to go to the gym. But these exercises can help you transform your body in just 15 minutes. So let’s make you even more beautiful!
All the exercises we show in this article are easy to do at home. All you need is enough space and comfortable clothes. We show you 5 exercises that you can do daily, in less than 15 minutes, that will transform your body in just one month.
Plank
Lie down on the floor, belly down. Bend your elbows at a 90 degree angle. Raise your body around your core and stabilize your feet by standing up on your toes. Hold the pose for 30 seconds the first day.
Add 5 seconds a day, but don’t keep it for more than 2 minutes. Remember to keep your back parallel to the ground and your belly muscles activated.
Bird-Dog
Get on your knees and place both hands on the floor in front of you. Raise your left hand so that it is parallel to the ground. Stretch your right leg parallel to the ground. Hold the pose, count to 3, switch legs and arms.
Do this exercise starting with 20 sets. Add 5 sets to 50. Don’t forget to exhale as you stretch your arm and leg!
Push-ups
Get into a plank position. Put your hands under your shoulders. Push your body upward, bending your elbows. Then, cross your hands and touch the ground with your chest.
Start with sets of 10. Add 2 to 5 sets per day according to your abilities. Remember to keep your back and knees straight!
Squats
Now it’s time to stand up! Stand up and spread your feet shoulder-width apart. Bend your knees and squat down while raising your arms in front of you with your elbows bent. Stand up straight while lowering your hands.
Start with 10 sets. Add 5 sets during each workout until you reach 50. Keep your back straight and shoulders down.
Hip Raises
Lie down on your back. Bend your knees with your feet flat. Rest your hands at your sides, palms down, pressing against the floor. Lift your belly and back off the floor by exhaling and squeezing your buttocks.
Hold the pose for 5 seconds and slowly return to the starting position. Start with 15 sets. Add 5 sets at a time until you reach 50. If it is too difficult at first, place your hands away from your body.
Tips On How To Reach Your Desired Goal
Get regular exercise. It is better to train at the same time every day. Wear comfortable clothes. Your clothing should allow you to move freely and should not be too tight.
Don’t forget to warm up before training. Follow the instructions for each exercise. Read the instructions and take a closer look at the photos before you begin.
Add additional sets according to your size and fitness level. Don’t train too much. Shoes must also be comfortable. And not slippery.
Eat a healthy diet. Eat more vegetables. Cut down on sweets. Drink a lot of water. Measure your body regularly to track your progress.
We wish you a healthy and fit life. Share your fitness tips in the comments below!