6 Exercises That Will Transform Your Body in 30 Days

Our body is the only possession that stays with us from birth until our last breath, so it’s only right that we take care of it by strengthening and toning it so that it works like a well-oiled machine. Next, you’ll find 6 exercises to shape your abs, strengthen your glutes and work your abdominal area in just 30 days. Follow this routine and watch how your body will transform before your eyes.

O awesome.club will guide you through some basic exercises so you can become stronger and improve your figure in a month.

How to make: Simply lie on the floor or on a yoga mat, with your knees bent and your arms at your sides. Now lift your hips so that your body makes a right angle from your shoulders and knees to your feet. Stay in this position for 10 seconds to burn some calories, then return to the starting position. Do 2 sets of 10 repetitions.

What parts of the body does it work: 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.

How to make: To do this exercise, stand up straight, holding the dumbbells in each hand. Start small, don’t lift too much weight the first time. Now, slowly raise your arms until they are fully extended above your head. Hold this position for 10 seconds and then lower your arms until your triceps are parallel to the floor. Do 2 sets of 12 repetitions each.

What parts of the body does it work: instead of focusing your energy on an exercise that only works on one muscle group, you can enjoy and shape several at once. This workout strengthens the shoulders, arms, back and abdominal area.

How to make: To jump rope properly, you must hold onto the cables and keep your elbows close to your sides. Now make rotating movements with your fists while turning the rope. Keep your torso relaxed and look straight ahead to maintain balance. Jump high enough to let the rope pass under your feet. Do 2 sets of 10 repetitions each.

What parts of the body does it work: this exercise activates more muscles in the body than any other exercise. This will leave you with more energy and tone your body.

How to make: This exercise is a little easier than the plank or squat because it’s a lot like walking, but with more effort. A lunge is the movement people make when bending over to tie a shoelace, or even to make a marriage proposal. You have to keep your feet hip-width apart, so bring one leg forward and lower your body until your knee is parallel to the floor, shifting your weight forward on your heel. Repeat with the other leg. A little further on, you can do this exercise with weights. You can also try side lunges following the same step, but from the side. Do 2 sets of 10 repetitions each.

What parts of the body does it work: If you want to shape the lower half of your body, the best move to tone your thigh muscles is the forward lunge: it works the glutes, quads, hamstrings and abdominal area.

How to make: Lie on the floor placing your hands, palms down, under your buttocks. Now, lift 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 repetitions and gradually increase the amount as your body gets stronger.

What parts of the body does it work: The leg lift is one of the most effective exercises for the abs, but it’s also one of the simplest and, at the same time, rewarding.

6. Lateral arm raises with dumbbells

How to make: stand up, push your shoulders back and place 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 doing this exercise with approximately 10 repetitions and increase your number.

What parts of the body does it work: This exercise strengthens the upper half of your body and is best for toning your arms and back muscles.

What other exercises do you usually do to stay in shape? Tell us in the comments!