With consistent daily practice of these five exercises, you can expect to see a reduction in your waist circumference and an overall change in your body’s composition in as little as one month. Naturally, you will not achieve the body of your dreams in such a short period of time (especially if you are very overweight).
Each exercise will be performed 20 reps per day for 20 days. If you can’t do 20 in a row, try to get as little rest as possible between sets. If it’s too easy, add some weight. Rest for a minute, then repeat the second exercise for 20 reps. Continue like this till day 20.
GLUTE BRIDGES
To begin, get on your back with your legs bent and your feet flat on the floor.
Lift your hips off the ground so your body is in a straight line from your shoulders to your knees.
Hold that position for a moment, then slowly lower your body to the floor.
Do 20 reps.
PUSH-UPS
Begin on all fours with your hands on the floor, slightly wider than vertical but in line with your shoulders.
From the shoulders to the ankles, the body should be in a perfectly straight line.
Squeeze your abs as hard as you can and keep them tight.
Drop down until your chest is practically touching the ground while keeping your elbows tucked in close to your torso.
After a little pause, return to your starting position.
Perform 20 reps.
SQUAT
Stand tall, feet a little wider than shoulder width apart, and chest up.
Maintain your balance by extending your hands in front of you.
Begin by sitting down and then rising as though you were seated in a chair.
Keep your face and head looking forward.
Bring your thighs parallel to the ground by lowering your body. Put your entire weight on your heels. To get back to the starting posture, squeeze your abdominals and push up through your heels.
Do 20 reps.
BODYWEIGHT ROW
Lean back at least 45 degrees and move your feet forward.
Pull in by bringing your elbows toward your hips while keeping your core firm and your hips elevated.
Squeeze your lats and upper back hard to complete, then fully extend your arms until your shoulder blades stretch at the bottom before executing another rep.
Perform 20 reps.
SINGLE LEG GLUTE BRIDGES
Start by lying on your back with your hands at your sides and palms down.
Put one leg out in front of you, squeeze your glutes, and then propel yourself forward by kicking off the other foot.
Keeping your upper back against the floor, lift your hips until your back and your extended leg form a straight line.
Perform 20 reps on each leg.
ELEVATED PUSHUPS
Get into a high plank position, with your hands on a low object like a box, bench, stair, or sofa.
Lower your chest until you touch the top of the box while you bend your arms and bring them in close to your torso.
Maintain a strong core and a straight back. Then, straighten your arms by pressing down with the palms of your hands.
Complete 20 reps.
DUMBBELL REVERSE LUNGE
While holding a dumbbell in each hand, take a big step backward with one leg.
Place your heel firmly and bend your leg back till your knee touches the floor.
To get back up, push through your front leg and repeat on the opposite side.
Perform 20 reps on each leg.
BENCH DUMBBELL ROW
Place your right hand and knee against a bench.
Grab a weight with your other hand, on the left.
Then, lift and lower the weight.
Do 20 reps.
SIDE SQUATS
Hold your hands together at chest level and spread your feet a little wider than shoulder width apart.
Lean to one side as far as you can from that position without moving your feet.
Return to the beginning position and switch sides.
Complete 20 reps.
PLANK PUSH-UP
Get down on the floor, your hands and toes on the mat, and practice going up and down on the plates. That’s how you begin a push-up.
Start with a push-up position, then transition to a plank on your elbows, and then return to your first position.
Complete 20 reps.
