When it comes to workout challenges, the best thing is that these programs have already been tested and proven successful. All you have to do is follow the instructions and the results are guaranteed.
Another advantage is that you can always learn new exercises and activate different muscles in your body.
In today’s article, we present a 30-day challenge that spans 4 weeks. The best part is that you can do these exercises in the comfort of your own home, without having to go to the gym.
We recommend practicing these exercises in the morning to activate your body and feel fresh and energized throughout the day.
If you’re not a morning person, that’s okay too, but consistency is key. By doing the exercises at the same time every day, your body will be prepared for the workout.
These exercises are simple and can be done daily. It only takes a few minutes each day, but if you prefer, you can do multiple sets throughout the day.
PLANK
- Lie on the floor, face down.
- Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
- Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually increase the duration of the plank.
- Rest for about a minute between repetitions.
- Try to hold the plank for as long as possible.
PUSH-UPS
- Start on all fours with your hands on the floor, slightly wider than shoulder-width apart, and in line with your shoulders.
- Your body should form a straight line from your shoulders to your ankles.
- Squeeze your abs 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.
SQUATS
- Stand with your feet a little more than shoulder-width apart and your chest lifted.
- Extend your hands out in front of you to help maintain your balance.
- Begin by sitting down and then standing up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
- Lower your body down so that your thighs are parallel to the ground. 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 12 repetitions.
BIRD DOG PLANK
- Start in a tabletop stance (on all fours).
- Keeping your neck in a neutral position, extend your right leg behind you and your left arm in front of you (both parallel to the ground).
- Hold the position for a few seconds and return to the starting position.
- Repeat the movement with the opposite leg and arm.
- Do 12 reps on each side.
BUTTOCK BRIDGE
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
- Pause in that position, then slowly lower your body back to the ground.
- Do 2 sets of 12 repetitions.
