8 Simple Exercises to Get the Perfect Slim Body in 30 Days
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Hey, if you’re like me, mornings can be
pretty slow. Hitting that snooze button more times than I’d like to admit, just standing
in the shower waiting until the sleepiness washes away. But I decided to challenge myself
with this full-body workout. Instead of lollygagging around in the morning, I’d use that wasted
time to get toned. And just one month later, I’m glad I did! Here’s what I’ve been
doing: 1. Squats
Stand up straight with your feet slightly wider than shoulder-width apart. Then, bend
your knees and slowly lower yourself into an imaginary chair. You can even use a real
chair at first to get the movement down. Keep your chest open, look ahead, and don’t let
your knees go past your toes – they should be in line and pointing forward, not out to
the sides. Stay at the lowest point for a few seconds, and then return to the initial
position. This exercise targets pretty much every muscle in your legs, from your calves
to your thighs. It also hits your glutes and lower back muscles. Do 3 sets of 12 reps for
this one. You can add reps as you build up strength or grab a bar weight if you have
one. Put it on your shoulders, but make sure to keep it off your neck to avoid injuries. 2. Side Plank with Leg Lift
Although this exercise may seem a bit hard at first, it’s super effective for training
your abs, glutes, obliques, and outer thigh muscles. Start by lying on the floor on your
side with one forearm right under your shoulder and your feet together. Tighten your core
and lift your hips off the floor so that your body makes a straight line from head to feet.
You can also prop yourself not on your elbow but on your straightened arm – it’ll just
require more balancing skills! Anyway, lift your upper leg in the air, hold it for a couple
seconds, and then lower back down. Do 15 reps, then switch sides and do 15 on your other
leg. Aim to complete 3 sets on each leg with this one too. 3. Plank with Knee to Elbow
Get into the plank position with your arms straight and placed directly under your shoulders.
Tighten your core and keep your back straight from head to toe. Remember that your head
should be in line with your neck. A good trick is to pick a spot on the floor (or your phone!)
and keep your eyes focused on it. Pull your right knee up toward your right elbow, straighten
it back out without letting it rest on the floor again, and then go right back up to
that elbow. Do 3 sets of 12 reps on each side for the ultimate core-sculpting exercise! 4. V-Ups
Lie flat on the floor on your back with your arms stretched over your head. Contract your
core and abdominal muscles to slowly lift your legs and upper body off the floor. Your
torso and legs should make, well, a V-shape. You can also try to touch your toes when you’re
in this peak position. Hold it for 2 seconds, and then slowly lower back down. This is a
pretty tough exercise, but try to do 3 sets of 12 with 30-second breaks between sets.
Remember to breathe deeply while doing this exercise because holding your breath will
do you more harm than good. With each new day, try to stay in the V-position for a bit
longer. Over time, V-Ups strengthen and define your lower and upper abs, improve your balance
and core stability, and train your lower back muscles. 5. Reverse Leg Raises
Start by getting on all fours. Lift your right leg to form a straight line from your head
to your toes. Stay in this position for a couple of seconds, then lower your knee back
to the floor. Do 15 reps with your right leg, and then repeat the same with the left one.
Try to complete 3 sets on each leg. And remember that your hips should be facing the floor
throughout the whole exercise. That way, you’ll get the most out of it. That is, strengthened
and defined glutes, quads, abs, and especially those hamstrings! 6. Donkey Kicks
We’ve got the same starting position for this exercise too: all fours on the floor.
Lift your right leg, but this time keep your knee bent at a 90-degree angle. Hold this
position for a few seconds, making sure your upper thigh is parallel to the floor, and
then lower your leg down. Keep your hips facing the floor for this one too. Again, 3 sets
of 15 on each leg will do the trick. Donkey kicks target some of the same muscle groups
as reverse leg raises: your glutes, hamstrings, thighs, and lower back, as well as your core
and arm muscles. 7. Hip Raises
Lie down on your back on the floor with your legs bent at the knee and your arms down by
your sides. Raise your hips in the air by squeezing your glutes and core muscles so
that your body forms a straight line from your knees to your shoulders. Stay in this
position for a couple of seconds, then lower yourself back down without touching your bum
to the floor – you’ll go straight up into your next rep. Once again, 3 sets of 15 every
single day will have you looking in the mirror and seeing stronger, more toned glutes, hamstrings,
abs, and lower back muscles within a month! 8. Wall Push-Ups
And to wrap it all up, here’s the last exercise I do in my morning workout. Get into a push-up
position against the wall with your hands shoulder-width apart from each other. While
keeping your arms bent, step away from the wall until you’re leaning against it at about
a 30-degree angle. Keep your whole body straight and your glutes, legs, and core muscles engaged.
Straighten your arms and push yourself away from the wall to an almost upright position.
Then bend your elbows again and slowly lower yourself back toward the wall. Control your
movements so that you don’t face-plant right into the wall! Do 3 sets of 15, and build
on those as you gain strength. Or, if you want to challenge yourself more, move your
feet further from the wall, and the exercise will immediately get much harder! This entire workout doesn’t take much time,
and the best part is that it involves the most important muscle groups without the need
for any special equipment. If you keep at it every day, you’ll start seeing results
in a month’s time. But if you’re still looking for some extra
motivation, here are a few of my best tips and tricks when it comes to exercising at
home. – First and foremost, exercise in the morning.
By the evening, most people are usually too tired after a long work or school day to make
an effort to work out or even just move around! Plus, if you do it in the morning, it’ll
help wake you up, and you’ll feel energized for the whole day. Take it from me: it’s
a lot more effective than smashing the snooze button or a long shower!
– If you’re new to the whole exercising thing (or it’s been a while!), start with
fewer reps and slightly increase the intensity of your workout each new day.
– Even though you don’t really need to go to the gym and you can totally do the routine
in your pajamas, still get yourself a cool workout outfit. I swear, just being in gym
clothes motivates me to exercise! – Always keep your gym bag at your side, like
in your office or car. Who knows when you might have an opportunity for a quick workout!
– Keep building on your routine, and try to include some cardio. That mobile gym bag really
comes in handy when you wanna go for a jog after work.
– You can also start including weights or get a resistance band for an added challenge.
Donkey kicks with an exercise band are a whole other ballgame!
– If you can’t seem to find time to dedicate to a full-on workout, include some fitness
in your day-to-day, For example, make it a rule to do 10 push-ups before you check your
social media or eat a snack. I like to do sit-ups, squats, and jumping jacks during
commercial breaks when I’m watching TV! – Go for walks on the weekend. While you’re
on your way, catch up with your friends on the phone. Fresh air, friends, and fitness:
3 birds with one stone! – Speaking of your buddies, you can always
find a workout partner to help motivate you! Do you have any other tips on how people can
incorporate fitness into their daily routine? Let me know down in the comments! If you learned
something new today, then give this video a like and share it with a friend.
But – hey now! – don’t go into your squat just yet! We have over 2,000 cool videos for
you to check out. All you have to do is pick the left or right video, click on it, and
enjoy! Stay on the Bright Side of life!

100 thoughts on “8 Simple Exercises to Get the Perfect Slim Body in 30 Days

  1. Hey… bright light …lots of love from India .. Mumbai…I have lost my tummy because of your guidance….keep it up

  2. Try leg stretch support your entire body weight on one foot as you straighten he other leg out to one side. Bend the knee of the supporting leg and lower pelvis toward the floor while flexing the foot of the nonsupporting leg and pulling the toes back. Continue to lower pelvis to the floor as far as possible. This exercise stretches the muscles in the back of the leg and is an essential exercise for high kicking

  3. I'm going to sleep now… I can't even see those exercise how can I do it .. Too lazy for this… But want to get In shape … How?

  4. This took me about 28.5 mins on my first go with time to watch the videos however i only did 1-2 sets. I will report back if i mange to do this for a month.i am going to do it every other day at first

  5. What diet u do for losing weight cz exercise will not work unless we use some diet ryt ? So can u tell me what is d best diet for losing weight with this exercise

  6. i will give you a perfect exercise routine here

    100 PUSH-UPS
    100 SQUATS
    100 SIT UPS

    AND A 10 KM RUN
    EVERY DAY

  7. These all assume youth and slimness, too hard if you're overweight and middle aged. Modified versions for less able would be helpful

  8. how am i supposed to do the side plank w/ leg lift without my foot sliding out from under me every time i try to lift my leg?

  9. ๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„love your motivation love from India โคโคfresh air friends and fitness

  10. There is another exercise just need a fitness ball u take it get into sitting position and aim at a wall with the ball and bounce the ball with a lot of force and catch it while still in a straight position so no bend forward to catch it

  11. I'll do that 1 month and see the results๐Ÿ˜Šโ˜บLike if you will do it the same like me๐Ÿ‘๐Ÿ‘๐Ÿ‘

  12. everyone scrolling down comments to see if it work I suggest dont think about it just do it already if you think about it you will feel laziness

  13. Yes doing Am yoga Get right outta bed when ur alarm goes off N open ur your curtains for more light,drink water when you get outta bed

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