5 exercises to transform your body in 15 minutes

 5 exercises to transform your body in 15 minutes

Nowadays we as young women lead very hectic lives and sometimes we can barely find enough time to go to the gym. But these exercises can help you to transform your body in only 15 minutes. So let’s make you even more beautiful!

All the exercises we shows you in this article are easy to do at home. All you need is enough space and comfortable clothing. We will show you 5 exercises that you can do daily, in under 15 minutes, that will transform your body after only one month. As a bonus, at the bottom of the article there’s one very simple exercise that you can use as a warm-up.

1. PLANK

Lie down on the floor, belly down. Bend your elbows in 90-degree-angle. Raise your body engaging your core and stabilize your feet lifting up on your toes. Hold the pose for 30 seconds on your first day.

Add 5 seconds daily, but don’t hold more than 2 minutes. Remember to keep you back parallel to the floor and your belly muscles engaged.

2. BIRD-DOG

Stand on your knees and put both hands on the floor in front of you. Raise your left hand so it’s parallel to the floor. Stretch you right leg parallel to the floor. Hold the pose, count to 3, switch the leg and arm.

Do this exercise starting with 20 sets. Add 5 sets until you reach 50. Don’t forget to breathe out when you stretch the arm and leg!

3. PUSH-UPS

Get yourself in a plank position. Place your hands under your shoulders. Push your body up by unbending your elbows. Then bend your hands and touch the floor with your chest.

Start with sets of 10. Add 2-5 sets each day according to your abilities. Remember to keep your back and knees straight!

4. SQUATS

Now it’s time to stand up! Stand up and put your feet shoulder-width apart. Bend your knees and squat while raising your arms in front of you with the elbows bent. Stand back up while lowering your hands.

Start with 10 sets. Add 5 sets during each workout until your reach 50. Keep your back straight and shoulders down.

5. HIP RAISES

Lie down on your back. Bend your knees with your feet flat. Rest your hands next to your body with your palms down, pressing into the floor. Lift your belly and your back off the ground, breathing out and squeezing your glutes.

Hold the pose for 5 seconds and slowly release back to the starting position. Start with 15 sets. Add 5 sets each time until you reach 50. If it’s too difficult during at first, position the hands away from the body.

BONUS! THE MAGICAL WARM-UP EXERCISE: JUMPING ROPE

Jumping is possible for the majority of the population. And you don’t even need to get out of house or walk to the nearest park to do it. Get yourself a rope and jump for 5-10 minutes each time before you do your training. This will warm up your body and protect you from getting hurt.

TIPS ON HOW TO REACH YOUR DESIRED GOAL

• Do the exercises regularly. It’s best to train at the same time every day.
• Wear comfortable clothing. Your clothes should let you move freely and not be too tight.
• Don’t forget to warm up before your training session.
• Follow the instructions for each exercise. Read the instructions and have a closer look at the pictures before you start.
• Add extra sets according to your size and fitness level. Do not over train.

• Shoes should be comfortable as well. And not slippery.
• Maintain a healthy diet. Eat more vegetables. Reduce sweets.
• Drink enough water.
• Measure your body regularly so you can track your progress.