We’ll talk about 10 simple exercises that can transform your body in just 20 days.
While many choose to be members of expensive gyms, have special equipment and supplements, there are those who simply want to eat less but healthy and build muscle. But who gets better results?
Typically, people constantly forget that their biggest goal should be to successfully introduce healthier habits into their lives.
To learn that they should not rely on an excessive amount of external tools and tendencies, these are the people who make lasting progress and lead happier lives.
That’s why we want to encourage you during this article to stop worrying about whether you should start doing amazing exercises or try the latest superfoods with sensational fat loss properties and get back to basics.
Do these five exercises every day and you’ll start seeing improvements in your waistline and overall body composition in just one month. Naturally, you just won’t get your dream body in such a short time (especially if you’re very overweight).
For 20 days, you will do 20 repetitions of each exercise. If you can’t do 20 in a row, rest as little as possible until you hit 20. If it’s too easy, add more weight. (Warning: 20 reps go fast.) Rest for a minute, then do 20 reps of the second exercise. And so on until the 20th day.
GLUTE BRIDGES
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the floor so your body forms a straight line from your shoulders to your knees.
Pause while in this position, then slowly lower your body back to the floor.
Do 20 reps.
SHOES
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Tighten your abs to the max and keep them tight.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 20 reps.
SQUAT
Stand straight with your feet slightly shoulder-width apart and your chest up.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then gets up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 20 reps.
BODY WEIGHT LINE
Step your feet forward and lean back slightly, at least 45 degrees.
Keeping your core tight and your hips elevated, pull yourself up by pushing your elbows toward your hips.
Squeeze your lats and upper back hard to finish, then fully straighten your arms until your shoulder blades stretch down below before performing another rep.
Do 20 reps.
ONE LEG GLUTE BRIDGES
Perform single-leg glute bridges by lying on your back with your palms facing down.
She extends one leg, squeezes her glutes, and pushes off with the other leg.
Keeping your upper back in contact with the floor, raise your hips until your straight leg forms a straight line with your back.
Do 20 repetitions with each leg.
HIGH PUMPS
Start on a high board with your hands resting on a low box, bench, step, or couch.
Keeping his elbows close to his chest, he bends his arms and lowers his chest until he reaches the top of the box.
Make sure to keep your core engaged and your spine straight. Then push with the palms of your hands to straighten your arms.
Do 20 reps.
REVERSE LUNGE WITH DUMBBELLS
With a dumbbell in each hand, take a long step back with one leg.
She plants her heel firmly and lowers it until her back knee touches the ground.
Push on your front leg to come back up and repeat on the other side.
Do 20 repetitions with each leg.
DUMBBELLS ROW AT BENCH
Put your right hand and your knee on a bench.
With the other hand, on the left, he grabs a weight.
He lifts the weight and lowers it.
Do 20 reps.
SIDE SQUATS
Stand slightly wider than shoulder-width apart and bring your hands together at chest height.
From this position, without moving your feet, lean to one side as much as possiblee.
Return to starting position and repeat on the other side. It’s a repetition.
Do 20 reps.
