7 of 30-Day Exercises That Will Transform Your Body, Perfect Thighs, Flat Belly And New Body

Having a wasp waist is one of the physical transformation goals for many women. But, sculpting your waist is a complex quest as it requires regular work. You don’t know how to go about it, nor where to start to achieve it? Then this article is for you! We have selected 7 exercises to refine your waistline that you can do every day to get results.


Here is a fat-burning exercise that requires a little more agility and physical coordination, but just as effective! Burpees are mostly considered a full body exercise, called multi-joint, working several muscles at once. Ideal for those who want to lose fat and burn calories, while toning the entire body. So how do you go about it? To better understand, this exercise to lose weight is broken down into 3 phases: Standing, you are in a position like doing squats. Go down, knees bent and palms on the ground, then tip your feet backwards to position yourself in a plank. Once on the ground, raise your torso while bringing your feet forward to return to the squat position, then jump vertically with your arms above your head.


The side slot is a variation of the front slot. It focuses more on the outer thighs and hips. To perform this exercise: Stand with your feet slightly wider than hip width apart. With your torso forward and eyes facing forward, take a large step to the right and squat down. Lower your body until your right thigh is parallel to the floor. Pause for a moment. Then push off with your left foot and return to the center of your starting position. Do this movement, alternating sides, 12 to 16 times. Is the move easy to do? Use an extension band to intensify the exercise and burn more calories!


Increasingly popular at boot camps, jumping rope works the entire body without the use of “torture” machines. Plus, it’s fun! And you already know how to use it if you go back in time, right? Don’t neglect cardio exercises to lose weight.


First, you need to lie down with your back to the ground and your knees bent. Then, you need to plant your feet firmly on the ground, then your feet should be a little more than a hip width apart and should be parallel to your knees. Next, you need to place a light dumbbell or plate on your hips and lift them off the ground by squeezing your glutes, thighs and abs and if you are new to the exercise, try the exercise without using weights.Then lower the starting position, keeping your hips slightly above the ground, then do 15 reps in 3 sets.


This exercise will target the oblique abdominals and promote the elimination of “love handles”. To perform it, you need to lie down on the floor in profile. Put both feet on top of each other, put an elbow under the shoulder and stretch the upper arm towards the sky by raising the pelvis as high as possible. Remember to contract your abdominal muscles and pull your stomach in throughout the exercise. To simplify the exercise, you can put the knee of the lower leg on the ground. Hold the position between 30 seconds and 1 minute depending on your level and then do the other side.


Let’s do abdominal exercises to slim your waist! This movement is ideal for building muscle and strengthening your abdominal belt, while emphasizing the obliques to sculpt your slim waist. Start by lying on your back with your arms behind your head. Bend your legs. While being careful not to hurt your neck, bring your left knee toward your right elbow, then your right knee toward your left elbow, and so on. Do different sets of 10 reps each. Don’t forget to breathe deeply, exhaling as you bring your knee up and inhaling as you bring it down.


How: Lying on your stomach, bring your thighs together, place your hands straight out in front of you and point your feet. Then lift your feet, legs, chest, head and arms. Hold this position for a few seconds and then alternate your arm lift between left and right. How many: 10 sets of 20 “breaststrokes” with 10 seconds of rest between sets.