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It’s summer and many of us want a nicer figure for swimsuits. If you want to get in shape, try these 7 exercises that will improve your figure in just 30 days. You won’t have to go to the gym regularly or buy special equipment. All you need is determination and ten minutes a day.
Plank
The plank is a static exercise, which means you don’t have to move. It may sound simple, but the opposite is true. It starts in a position as if you were doing push-ups, resting your elbows on the floor. Make sure your head is aligned with your spine, meaning the head points forward, the back is straight. You will feel your abdominal muscles start working. Breathe smoothly and try to hold this position. Then finish the exercise by relaxing the abdominal muscles and lying down on the mat.
Push-ups
This exercise is probably one of the most well-known, but also one of the most effective. Lie on the mat, straighten your legs, toes touching the mat. Place your palms next to each other, arms bent at the elbows. Start raising the body with the arms, with the upward movement faster and the downward movement controlled and slower. Try to keep your back and legs straight and keep your whole body tightened during the exercise.
Exercise for thigh and glute muscles
Start the exercise in the position shown in the first picture. Then extend your right leg and left arm and try to hold this position. Repeat with the opposite leg and arm. Make sure your arms and legs are straight and not bent out to the sides.
Squats
Squats are primarily about balance. Spread your feet about shoulder-width apart. Keep your spine straight. Then slowly go into a squat, as if you wanted to sit on a low imaginary chair. The knees and feet should form a straight line. If you can’t keep your balance, extend your arms forward as shown in the picture. From the bottom position, try to push yourself back up with your legs.
Ab exercise
Lie on your back, place your arms and legs in the starting position as shown in the first picture. Then slowly begin to extend your right arm and right leg as shown in the second picture. Return to the starting position and repeat the exercise with the other leg and arm. Remember the main rule: the left arm goes with the left leg and vice versa.
Exercise for a firm butt
The starting position begins by forming a triangle with your body. Your palms and feet are on the ground and you bend at the waist. Lift one of your legs as high as possible and slowly bend the leg toward your face, as shown in the picture. Try to touch the tip of your nose with your knee. Return to the starting position and repeat the exercise with the other leg.
Slim waist
Place your feet wide apart and bend them slightly at the knees. Lean your back against the wall. Take a ball in your hands and slowly move your arms from side to side. Try to touch the wall with the ball.
Detailed instructions can be found in the Gallery
