Looking to tone your body and boost your energy without spending hours at the gym? Here are 8 simple, beginner-friendly exercises you can do at home, designed to target your whole body and deliver visible results in just 30 days.
This low-impact push-up variation strengthens the chest, shoulders, and triceps.
– Stand facing a wall at arm’s length.
– Place your hands on the wall at shoulder height.
– Bend your elbows to bring your chest toward the wall.
– Push back to the starting position.
Squats build leg and glute strength while improving core stability and balance.
– Stand with feet shoulder-width apart.
– Lower your body as if sitting in a chair.
– Keep your back straight and knees aligned with toes.
– Rise back up by squeezing your glutes.
A core-strengthening exercise that also engages your shoulders and back.
– Position yourself face down, resting on forearms and toes.
– Keep your body in a straight line.
– Hold the position for 20 to 60 seconds.
Great for toning legs and enhancing stability.
– Step forward with one leg.
– Bend both knees at 90-degree angles.
– Push back up and alternate legs.
Targets the glutes, hamstrings, and lower back.
– Lie on your back with knees bent and feet flat.
– Raise your hips toward the ceiling.
– Squeeze your glutes and lower back down.
Helps build abdominal strength for a flatter stomach.
– Lie on your back, knees bent.
– Place hands behind your head.
– Lift your upper body slightly off the ground.
Strengthen and tone your arms and shoulders.
– Extend your arms horizontally.
– Make small circles for 30 seconds in one direction, then switch.
Tones hips and outer thighs.
– Lie on your side with legs extended.
– Lift the top leg and slowly lower it back down.
– Do 10 to 15 repetitions per exercise.
– Repeat 3 to 4 times a week.
– Adjust intensity according to your fitness level.
With regular effort and a balanced diet, you’ll see progress in just a month!
Quick Relaxation Exercises in 5 Minutes