8 Simple Exercises to Get the Perfect Slim Body in 30 Days

8 Simple Exercises to Get the Perfect Slim Body in 30 Days


Hey, if you’re like me, mornings can be
pretty slow. Hitting that snooze button more times than I’d like to admit, just standing
in the shower waiting until the sleepiness washes away. But I decided to challenge myself
with this full-body workout. Instead of lollygagging around in the morning, I’d use that wasted
time to get toned. And just one month later, I’m glad I did! Here’s what I’ve been
doing: 1. Squats
Stand up straight with your feet slightly wider than shoulder-width apart. Then, bend
your knees and slowly lower yourself into an imaginary chair. You can even use a real
chair at first to get the movement down. Keep your chest open, look ahead, and don’t let
your knees go past your toes – they should be in line and pointing forward, not out to
the sides. Stay at the lowest point for a few seconds, and then return to the initial
position. This exercise targets pretty much every muscle in your legs, from your calves
to your thighs. It also hits your glutes and lower back muscles. Do 3 sets of 12 reps for
this one. You can add reps as you build up strength or grab a bar weight if you have
one. Put it on your shoulders, but make sure to keep it off your neck to avoid injuries. 2. Side Plank with Leg Lift
Although this exercise may seem a bit hard at first, it’s super effective for training
your abs, glutes, obliques, and outer thigh muscles. Start by lying on the floor on your
side with one forearm right under your shoulder and your feet together. Tighten your core
and lift your hips off the floor so that your body makes a straight line from head to feet.
You can also prop yourself not on your elbow but on your straightened arm – it’ll just
require more balancing skills! Anyway, lift your upper leg in the air, hold it for a couple
seconds, and then lower back down. Do 15 reps, then switch sides and do 15 on your other
leg. Aim to complete 3 sets on each leg with this one too. 3. Plank with Knee to Elbow
Get into the plank position with your arms straight and placed directly under your shoulders.
Tighten your core and keep your back straight from head to toe. Remember that your head
should be in line with your neck. A good trick is to pick a spot on the floor (or your phone!)
and keep your eyes focused on it. Pull your right knee up toward your right elbow, straighten
it back out without letting it rest on the floor again, and then go right back up to
that elbow. Do 3 sets of 12 reps on each side for the ultimate core-sculpting exercise! 4. V-Ups
Lie flat on the floor on your back with your arms stretched over your head. Contract your
core and abdominal muscles to slowly lift your legs and upper body off the floor. Your
torso and legs should make, well, a V-shape. You can also try to touch your toes when you’re
in this peak position. Hold it for 2 seconds, and then slowly lower back down. This is a
pretty tough exercise, but try to do 3 sets of 12 with 30-second breaks between sets.
Remember to breathe deeply while doing this exercise because holding your breath will
do you more harm than good. With each new day, try to stay in the V-position for a bit
longer. Over time, V-Ups strengthen and define your lower and upper abs, improve your balance
and core stability, and train your lower back muscles. 5. Reverse Leg Raises
Start by getting on all fours. Lift your right leg to form a straight line from your head
to your toes. Stay in this position for a couple of seconds, then lower your knee back
to the floor. Do 15 reps with your right leg, and then repeat the same with the left one.
Try to complete 3 sets on each leg. And remember that your hips should be facing the floor
throughout the whole exercise. That way, you’ll get the most out of it. That is, strengthened
and defined glutes, quads, abs, and especially those hamstrings! 6. Donkey Kicks
We’ve got the same starting position for this exercise too: all fours on the floor.
Lift your right leg, but this time keep your knee bent at a 90-degree angle. Hold this
position for a few seconds, making sure your upper thigh is parallel to the floor, and
then lower your leg down. Keep your hips facing the floor for this one too. Again, 3 sets
of 15 on each leg will do the trick. Donkey kicks target some of the same muscle groups
as reverse leg raises: your glutes, hamstrings, thighs, and lower back, as well as your core
and arm muscles. 7. Hip Raises
Lie down on your back on the floor with your legs bent at the knee and your arms down by
your sides. Raise your hips in the air by squeezing your glutes and core muscles so
that your body forms a straight line from your knees to your shoulders. Stay in this
position for a couple of seconds, then lower yourself back down without touching your bum
to the floor – you’ll go straight up into your next rep. Once again, 3 sets of 15 every
single day will have you looking in the mirror and seeing stronger, more toned glutes, hamstrings,
abs, and lower back muscles within a month! 8. Wall Push-Ups
And to wrap it all up, here’s the last exercise I do in my morning workout. Get into a push-up
position against the wall with your hands shoulder-width apart from each other. While
keeping your arms bent, step away from the wall until you’re leaning against it at about
a 30-degree angle. Keep your whole body straight and your glutes, legs, and core muscles engaged.
Straighten your arms and push yourself away from the wall to an almost upright position.
Then bend your elbows again and slowly lower yourself back toward the wall. Control your
movements so that you don’t face-plant right into the wall! Do 3 sets of 15, and build
on those as you gain strength. Or, if you want to challenge yourself more, move your
feet further from the wall, and the exercise will immediately get much harder! This entire workout doesn’t take much time,
and the best part is that it involves the most important muscle groups without the need
for any special equipment. If you keep at it every day, you’ll start seeing results
in a month’s time. But if you’re still looking for some extra
motivation, here are a few of my best tips and tricks when it comes to exercising at
home. – First and foremost, exercise in the morning.
By the evening, most people are usually too tired after a long work or school day to make
an effort to work out or even just move around! Plus, if you do it in the morning, it’ll
help wake you up, and you’ll feel energized for the whole day. Take it from me: it’s
a lot more effective than smashing the snooze button or a long shower!
– If you’re new to the whole exercising thing (or it’s been a while!), start with
fewer reps and slightly increase the intensity of your workout each new day.
– Even though you don’t really need to go to the gym and you can totally do the routine
in your pajamas, still get yourself a cool workout outfit. I swear, just being in gym
clothes motivates me to exercise! – Always keep your gym bag at your side, like
in your office or car. Who knows when you might have an opportunity for a quick workout!
– Keep building on your routine, and try to include some cardio. That mobile gym bag really
comes in handy when you wanna go for a jog after work.
– You can also start including weights or get a resistance band for an added challenge.
Donkey kicks with an exercise band are a whole other ballgame!
– If you can’t seem to find time to dedicate to a full-on workout, include some fitness
in your day-to-day, For example, make it a rule to do 10 push-ups before you check your
social media or eat a snack. I like to do sit-ups, squats, and jumping jacks during
commercial breaks when I’m watching TV! – Go for walks on the weekend. While you’re
on your way, catch up with your friends on the phone. Fresh air, friends, and fitness:
3 birds with one stone! – Speaking of your buddies, you can always
find a workout partner to help motivate you! Do you have any other tips on how people can
incorporate fitness into their daily routine? Let me know down in the comments! If you learned
something new today, then give this video a like and share it with a friend.
But – hey now! – don’t go into your squat just yet! We have over 2,000 cool videos for
you to check out. All you have to do is pick the left or right video, click on it, and
enjoy! Stay on the Bright Side of life!

Daniel Yohans

100 thoughts on “8 Simple Exercises to Get the Perfect Slim Body in 30 Days

  1. BRIGHT SIDE says:

    Hey there, BrightSiders! Are you ready for the beach season?

  2. Michael Giesel says:

    Can't do squats…my knees won't handle 'em ..

  3. Queen unicorn says:

    I am unable to do the side lef lifts with plank so i skip the plank f9r now then do the leg lofys

  4. Smithaa Parekh says:

    V interesting

  5. Seiko Spore says:

    I better start with fewer and than built it up the intensity, otherwise if too tough, i won't get doing the exercises. Thanks for the video.

  6. Sony Sony says:

    Nice

  7. BABANA is singing says:

    Great video ๐Ÿ™‚

  8. Barbara Nillos says:

    Are all of these safe for those with knee osteoarthritis?

  9. janet jackson says:

    if you don't have mice skeeting across the floor….sleep on the floor instead of your bed. the hard floor is perfect for a strong back.

  10. Jackie martin says:

    Thank you for the video. Do you recommend doing this workout every day? I was always told to let your muscles recover for for 24 hours between workouts, or has that been found to be not necessary?

  11. Leandra Benjamin says:

    When a bot decided to get into shape, ain't nothing easy about this workout, gtfu!!!

  12. Susan Costa says:

    Very good video i w ill do it thank you

  13. Milica Kaleski says:

    ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘โค๐Ÿ‘๐Ÿ‘

  14. Songs Of Eden says:

    Done this every morning since I first saw it!! Love it!! ๐Ÿ™๐Ÿผ๐Ÿ™๐Ÿผ

  15. Is-haq says:

    For exercises and workouts, this is the last channel I'd listen to.

  16. sharmila sharma says:

    Hi

    I have injured hamstring muscle due to which canโ€™t do first two exercise

  17. Dr Sunita says:

    Good

  18. NAVNEET KUMAR says:

    Please do yoga for fit body and mind Iโ€™m a yoga teacher in delhi 8218825237

  19. edu haile says:

    Thank you ever so much for sharing this amazing video. Blessings

  20. Deepak Joshi says:

    Nice

  21. Ramaa Venkatesh says:

    Step up exercise is also good

  22. Manasi Jena says:

    Nice

  23. Kamal Kishor says:

    Only boys workout

  24. Rajesh Naik says:

    Really helpful.. ๐Ÿ‘๐Ÿ˜Š

  25. Ishu nainwal says:

    That is alike yoga

  26. Devanshu Masodkwr says:

    Do yoga's asan u really satisfied

  27. Pooja Verma says:

    Very effective & good

  28. ูˆุฑุฏุฉ ุงู„ูŠุงุณู…ูŠู† says:

    good very good โ˜บ๏ธ

  29. Beautiful World says:

    Does wall push ups really work to burn thigh and hips ???

  30. A j says:

    What are the warm ups for this workout?

  31. Shobha Raikar says:

    Very nice exercise sir thank you

  32. Shweta Pawaskar says:

    Hey… bright light …lots of love from India .. Mumbai…I have lost my tummy because of your guidance….keep it up

  33. SasaDens Collection says:

    The 2nd exercise is so tiring

  34. LIF HAYUN says:

    Josssss

  35. Gagan Chauhan says:

    Wow impressive

  36. Get me to 10k Subs says:

    I watch the video but I don't actually do the exercises.

  37. Dau Thau says:

    Try leg stretch support your entire body weight on one foot as you straighten he other leg out to one side. Bend the knee of the supporting leg and lower pelvis toward the floor while flexing the foot of the nonsupporting leg and pulling the toes back. Continue to lower pelvis to the floor as far as possible. This exercise stretches the muscles in the back of the leg and is an essential exercise for high kicking

  38. elina cat says:

    I'm going to sleep now… I can't even see those exercise how can I do it .. Too lazy for this… But want to get In shape … How?

  39. Apeksha Sood says:

    How much calories burn in one circuit????

  40. Baso Wahidi says:

    Hi

  41. Tomato Red says:

    Thanks . It was lovely watching the video

  42. Vijay Bodelkarnut says:

    This video is amazing

  43. Vijay Bodelkarnut says:

    This video is amazing

  44. Ayyan Khan says:

    Nice

  45. Andy Atkinson says:

    This took me about 28.5 mins on my first go with time to watch the videos however i only did 1-2 sets. I will report back if i mange to do this for a month.i am going to do it every other day at first

  46. Soumya S says:

    ๐Ÿ˜๐Ÿ˜˜๐Ÿ‘Œ๐Ÿป

  47. Somia Tahir says:

    So difficult ๐Ÿ˜” I am trying

  48. Usha Dhunde says:

    Sir ji aur videos bhajo ayse types please.

  49. Aditya Sthapak says:

    Thankyou

  50. Love Parul says:

    Can I do these exercises in the evening

  51. Deeksha Peterson says:

    What diet u do for losing weight cz exercise will not work unless we use some diet ryt ? So can u tell me what is d best diet for losing weight with this exercise

  52. Sneha Gidwani says:

    Can the lounges be added?

  53. Mangal Nighot says:

    Is this effect are body

  54. critical panda AHNAF says:

    i will give you a perfect exercise routine here

    100 PUSH-UPS
    100 SQUATS
    100 SIT UPS

    AND A 10 KM RUN
    EVERY DAY

  55. critical panda AHNAF says:

    you made it look so easy

  56. Neeraj Dhankhar says:

    Thanku bright side

  57. Martha Muppets says:

    Thank you for all the motivational videosโค๏ธ

  58. Usha Pawar says:

    I can do all other excersice s daily but can't do the crunches what to do?

  59. Tamil Thalaivi Tips says:

    Very inspiring me, I followed ur video's

  60. Shami Youhan says:

    For info, It's the rule to give rest a day to train each body part .

  61. Jarome Jacksan says:

    This is the best workout ebook I think on Unflexal

  62. Melayahm01 says:

    These all assume youth and slimness, too hard if you're overweight and middle aged. Modified versions for less able would be helpful

  63. Bill Cowall says:

    how am i supposed to do the side plank w/ leg lift without my foot sliding out from under me every time i try to lift my leg?

  64. Bill Cowall says:

    i saw a 10 minute video. i didnt realize it took 40 minutes to complete these excercises

  65. Raja tv says:

    Me loose 2kg wieght while watching this video ๐Ÿ˜ƒ๐Ÿ˜œ

  66. Amberali Amber says:

    Hey canwe gain weight from these exercises

  67. Jamila Otmani says:

    Les.videos.des.sports.sont.tous.important…merci

  68. murshi _da says:

    Frst time am comrnting plss give a like

  69. RASHEEDA Gk says:

    Superb. Tell me food plan please.

  70. Nivedi Jaswa says:

    Har kisi ko randi nahi banna hai RKH

  71. hina tariq says:

    Very useful excersises ๐Ÿ‘

  72. Hari Bhajan says:

    ๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„love your motivation love from India โคโคfresh air friends and fitness

  73. sayeeda omer says:

    ๐Ÿ‘

  74. Zainab Memon says:

    Is this suitable for age 12 and 13???

  75. audof1 says:

    Make more titanic videos

  76. Mister Smith says:

    Who cares. Im an early person. Im up every morning Before the sun rises walking my fur baby

  77. appel7000 says:

    After 5 mins i realized this was specific for women

  78. Tatatae Bts says:

    What does he mean about the 3set thing can someone tell me what is 3 sets

  79. Abigail C. says:

    I always get a workout buddy but they always bail out ๐Ÿ˜‚

  80. LA - 05ZZ - Thornwood PS (1363) says:

    I did some of these and quit in the 4 one๐Ÿ˜

  81. Apple Wolfox says:

    There is another exercise just need a fitness ball u take it get into sitting position and aim at a wall with the ball and bounce the ball with a lot of force and catch it while still in a straight position so no bend forward to catch it

  82. Alex Damqnova says:

    I'll do that 1 month and see the results๐Ÿ˜Šโ˜บLike if you will do it the same like me๐Ÿ‘๐Ÿ‘๐Ÿ‘

  83. Administrasi AND-LC says:

    "

  84. Manjula R says:

    THANK You. This video is very helpful and useful

  85. Do with Shalini says:

    O… I l๐Ÿ’™V ur exercise videoz !!

  86. manisha mandal says:

    Lovely

  87. SeaJay Oceans says:

    Is hitting the snooze button to 1pm ok ? ๐Ÿ˜‰

  88. Reenaโ€™s Classes says:

    Be with thinner and healthy people. That will motivate you to be fit

  89. Juveriya Rockzz says:

    Nice
    Thank you

  90. Saikumar Sandamola says:

    Can we do exercise at 4 pm

  91. Aisha Khan says:

    everyone scrolling down comments to see if it work I suggest dont think about it just do it already if you think about it you will feel laziness

  92. Tracey SPANN CONNORS says:

    Yes doing Am yoga Get right outta bed when ur alarm goes off N open ur your curtains for more light,drink water when you get outta bed

  93. Sidra Kadri says:

    I'm gonna try this n check if it works will keep updating ull starting today

  94. Ilora Ghosh says:

    Can I do these exercises after c section??

  95. Rishika Mallick says:

    If I'm a lover of tea will these exercises help me to come to a perfect shape?

  96. Sherya Singhania says:

    give workouts during periods

  97. devansh Samania says:

    Wait loss k ley yha contact kre garnte say 8287987554

  98. Jeannette Alemayo says:

    Wowe i love it is thank you

  99. Ghu Fhu says:

    ุดูƒุฑุง

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