Good combination of exercises, done regularly and in the proper way can help you tone your body and lose weight. The exercises should be done regularly and they have to affect multiple muscle areas of the body, so you get the best results. All you need is 30 minutes a day of your spare time and see the results you will get with a 30-day fitness challenge plan.
The following group of exercises will be included in this 30-day fitness challenge:
Benefits: Jumping rope is a good cardio-vascular exercise, from which you can benefit a lot. It’s a great way to burn calories. According to WebMD, this workout strengthens the upper and lower body, and burns a lot of calories in a short amount of time. It is also considered a lower-impact workout than jogging. The more you do this exercise, the more you lose weight as your fitness level upgrades.
Instructions: In order to do this exercise properly you must have a good body posture. You should hold the rope at about hip height. Keep your elbows slightly bent, the upper arms close to your body and your chest should be out.
Make small jumps and land on the top of your feet.
Benefits: The Lunge exercise can help you shape your lower body, develop core strength, and increase muscle tissue. It can also help you make your hips more flexible. The exercise is beneficial in the following ways:
- Strengthen your buttocks and legs
- Improve Core Strength
- Improve Hip Flexibility
Instructions: Before doing any advanced lunge exercises, you should first master the basic technique. The first thing to do is stand upright. Then step forward with one foot. Make sure your legs are aligned. The front of the knee should be aligned with your foot. Lower your back knee towards the floor, but without touching it.
Go back up to the starting position. While doing the exercise, try to squeeze your buttocks, keep the abs tight and your lower back to a neutral position. Another consideration you should have in mind is keep the body in an upright position and don’t lean forward.
Benefits: When you do the glute bridge exercise, there are several ways you can benefit from it. It is especially helpful to have strong glutes, because aside from having strong and toned rear, helps you with injury prevention. Here are several other benefits:
- Reduce knee and back pain
- Strength your core
- Improve posture
Instructions: Lie on your back. Keep your knees bent and feet flat on the floor. Now push your hips towards the ceiling with your buttocks muscles. Meanwhile keep your back straight, aligned with your hips. Avoid arching your back.
Hold in that position for 3 seconds and then drop your hips down and relax.
Basic and Side Planks
Benefits: Planks in general have become very popular, because they are easy to do and engage multiple muscle groups. There are several benefits you can get from planking: tone your belly, reduce back pain by strengthening inner core muscles, flexibility and improve balance and posture. Side Plank requires a balancing on one arm. They help in strengthening your shoulders, wrists, and arms.
Instructions by ACE (American Council on Exercise):
Basic planks – Bend your elbows and rest your weight onto your forearms and not on your hands. Form a straight line with your body from the shoulders to your ankles. Strengthen your inner core muscles by pulling in your bellybutton. Hold this position for the time defined in the calendar below.
Side Planks – Start by lying down on your right side, keeping your legs straight. Next, raise yourself up on your right forearm. Keep your body straight, forming a diagonal line from head to toe. Your hips and knees should be off the floor. Rest your left hand on the floor in front of you for support, on your hip. Brace your abs and hold for the defined time in the calendar.
Beginners should start at their own pace and rest more. If you have any history of neck, back pain or other types of pain, consult with a doctor before starting the challenge.
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