Our body is the only thing that truly belongs to us from the moment we are born until our last breath, so it is essential to take care of it by strengthening and toning it so that it functions like a well-oiled machine.
Below, you will find six exercises that will help you build your abs, strengthen your buttocks and belly in just 30 days. Follow these tips and you’ll see your body transform before your eyes!
We will guide you through some basic exercises that will help you strengthen and refine your figure in just one month.
- Hip lift
How to do it?
Start by lying on the floor or on a yoga mat, with your knees bent and your arms by your side. Now lift your hips so that your body forms a right angle between your shoulders, knees and feet. Stay in this position for 10 seconds to burn some calories, then return to the starting position. Do two sets of 10 reps.
What body parts are you working?
This move will work your abs, glutes, and hamstrings. If you’ve never done this exercise before, it’s time to get started, as it strengthens your entire lower body.
- Dumbbell lift
How do I do it?
To do this exercise, stand with a dumbbell in each hand. Start slowly, and don’t lift too much weight the first time. Slowly raise your arms until they are fully extended above your head. Hold for 10 seconds, then lower your elbows until your arms are at a right angle, with your triceps parallel to the floor. Do two sets of 12 reps.
Which body parts are working?
Instead of focusing your energy on an exercise that works only one muscle group, this one works several at once. This exercise strengthens the shoulders, arms, back and abdominal area.
- Jumping Rope
To jump rope properly, hold the handles tightly and keep your elbows close to your hips. Then use your wrists to rotate the rope. Keep your torso relaxed and focus on a point in front of you to keep your balance. Jump just high enough to let the rope pass under your feet. Do two sets of 10 reps.
What parts of the body are working?
This exercise works more muscles in your body than any workout. It will give you more endurance and tone your body.
- Lunges
This exercise is a little easier than doing push-ups or squats because it’s kind of like walking, but with a little more effort.
The lunge is the movement people do when they bend over to tie a shoe, or to propose.
Keep your feet hip-width apart, then place one leg forward and lower your body until your thigh is parallel to the ground, shifting your weight slightly onto the heel of your front leg.
Then repeat with the other leg. Later on, you can do this exercise with weights. You can also try the side lunges by following the same approach, but on your side. Do two sets of 10 reps.
What body parts are you working?
If you’re looking to shape your lower body, the best way to tone your thigh muscles is to do forward lunges: this works your glutes, quads, hamstrings and abdominal area.
- Leg Lifts
Lie on the floor with your palms under your buttocks. Now raise your legs perpendicular to the floor and return to the starting position, but without letting your heels touch the floor. Start with a set of 12 reps, then gradually increase the number of reps as your body gets stronger.
What parts of the body are you working?
The leg raise is one of the most effective ab exercises, but it’s also one of the simplest and most rewarding.
- Side Lifts
Stand with your shoulders back and put your palms facing each other. Now lift the dumbbells until your arms are in line with your shoulders, then return to the starting position. You can start with about 10 reps, then increase the number of reps as you go.
What parts of the body are being worked?
This exercise strengthens the upper body, and is ideal for toning arm and back muscles.
