15 exercises & workout that will transform your body in just 90 days
exercises workout weight loss
- Planks exercise makes our whole body strong.
- This is a great workout and very easy to do.
- They can take the help of planks to make the body dry for women.
- Planks are done in some way.
- Modified plank, Rocking planks, Side planks, revise planks , low planks , basic plank different type planks
2 push ups
- By doing push ups every day, you lose weight fast.
- All the exercises of the muscles are done by doing push ups.
- Push ups target the chest, shoulders, triceps, core and legs.
- Push ups strengthen the abs, shoulders, chin and triceps.
- Triceps is considered one of the best exercises for the body.
- Push ups reduce weight.
- The body is flexible with push ups.
- Push ups increase testosterone.
- Press ups 3+5/10 reps of push ups have to be applied every day.
- If you do squats daily, then you also make a strong body with a better figure.
- Doing squats daily increases your strength.
- Doing squats gives strength to the hips.
- Squats are extremely important to get a fit body.
- By doing squats, your legs and hip muscles fall.
- Doing squats strengthens your waist.
- 20 seconds for squats legs for 3 minutes
- Dumbbell squat variations
- 1 x curtsy lunge & 3 x stance variations with 3/5 x reps on each leg
- Sit-ups exercise is considered a very good exercise to keep your body fit.
- Exercising sit-ups works on the chest, lower back, neck and hip flexors.
- Sit-ups exercise is very beneficial in reducing our weight.
- Doing sit-ups exercises improves core strength.
- Sit-ups exercise helps in reducing belly fat.
- Sprinter sit-ups
- 3 x 40 reps
- ABS for 3 minutes
5 bird dog
- By doing bird dog exercise, it proves to be effective in reducing belly fat.
- The bird dog exercise is a simple core exercise.
- With bird dog exercise, our stability reduces muscle and back pain.
- By doing bird dog exercise, the muscles of the core, hips and back become strong.
- Doing bird dog exercise helps in reducing weight.
- Bird dog exercise reduces back pain.
- The bird dog exercise improves mobility of the shoulder.
- While doing pull-ups, the heart bit becomes very fast and a lot of oxygen starts reaching our body.
- It takes a lot of strength to do pull-ups, so it takes a lot of calories, so metabolism can also increase.
- The grip of the hands is strengthened in doing pull-ups.
- Doing pull-ups can increase stamina, strength and endurance.
- Masals abs
- Chess measles
- Dips exercise develops chest muscles and increases strength.
- By doing Dips Exercise, you can add weight, which brings more stretch.
- Chess upper back solder lower back triceps.
8 bench press
- By doing bench press exercise, it is good to do wide chest / strong shoulders / big biceps.
- By doing bench press exercise, it helps in muscle growth or fat reduction.
- We should do bench press exercise daily.
9 incline dumbbell press
- Incline dumbbell press exercise Chest press is the best exercise to build the strength of your body.
- The chest press targets your pectorals, deltoids and triceps.
- Chest press strengthens the bones, increases the level of fitness and helps in better mental health.
- Chest press exercise You can reduce fat from the body by burning extra calories, you can reduce weight by exercise
10 hanging leg raise
- By doing the hanging leg raise exercise, it works to strengthen the hips and legs.
- The hanging leg raise exercise helps to cure your core pain.
- The hanging leg raise exercise also improves hip flexibility.
- With the hanging leg raise exercise, you can work out the abs and your legs.
- By doing the hanging leg raise exercise, you can burn calories faster.
- By doing the hanging leg raise exercise, it works to maintain balance and stability.
- By doing Pilates exercise, you can stay fit and healthy.
- Pilates exercise works better on abs.
- Pilates exercise is for flexible.
- Pilates exercise is very good in controlling weight.
- Pick 5 different stretches
- 1 minute for each each exercise (concentrate on breathing)
- Sprint exercise is the best way to burn calories.
- Sprint exercise is a form of help in losing weight.
- Sprint exercise helps in maintaining the muscle mass.
13 jumping rope
- Jumping rope reduces body fat quickly.
- jumping rope If we jump rope for 30 minutes, then we burn 300 calories.
- By jumping rope, it is equivalent to jogging or running.
- The weight is reduced by doing jumping rope.
14 stomach vacuum
- By doing stomach vacuum exercise, it helps in melting the stubborn fat by compressing the stretched muscles.
- By doing stomach vacuum exercise, the stomach becomes tight.
- By eating this stomach vacuum exercise, the month hydrates a lot.
- Improves flexibility by doing yoga.
- Increases muscle strength by doing yoga.
- Improves blood flow by doing yoga.
- Yoga keeps the heart rate regular.
- Doing yoga lowers blood sugar.