5 15-Minute-Exercises To Transform Your Body For 2019

Dec 10, 2018 by apost team

Everyone is so busy these days. It's so hard to find time to work on yourself and especially go to the gym. These exercises will help you work on you and not lose a ton of time doing it. Spend only 15 minutes a day and transform yourself

There are only two things you'll need, some stretchy clothes that you can easily move around in, and an open space to do your exercises.

These exercises will take you no time to complete. You may be shocked to see the transformation you'll see after just four weeks.

Most people can jump, so why not. Jumping rope is a great way to warm up for your exercises. Do this for up to 10 minutes before your training session. This will get your body warmed up and ready to work. Warming up is great to help you from getting injured.

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Lay down on your belly facing the floor. Take your elbows and bend them at a 90 degree angle. Lift your body using your core. Keep your feet in place and lift up onto your toes. Be sure to have your back in a straight line. Also, hold in your tummy muscles. Stay in the pose for 30 seconds on the first day.

Each day, add 5 seconds to your holding time. Once you reach 2 minutes, don't add anymore time.

While on the ground, stand up onto your knees. Bend forward and place hands on the ground in front of you. Lift your left hand out in front of you. Keep it in a straight line. Lift your right leg up and out behind you, also in a straight line.

When you are stretching your arms and legs out, be sure to exhale deeply. Stay in this pose for 3 seconds. Change legs and arms to repeat on the other side.

One the first day, you'll do 20 sets. Each day increase your sets by 5. Once you reach 50, don't add anymore.

You'll start in the plank position. Your hands will be directly under your shoulders with palms placing the floor. Push your hands into the floor while lifting your body up. Once your elbows are completely unbent, you'll lower yourself to the floor and touch with your chest.

It's very important that you keep your knees and back straight and in line.

Start with a set of 10 on the first day. Each day you'll increase your sets by 2-5 depending on what your body can do.

While standing, have your feet shoulder length apart. You'll now bend your knees. While bending, raise your arms up in front of your body. Keep your elbows bent. Stand up and lower your hands as your rise. Be sure that you keep your shoulders down and your back straight.

You'll start with 10 sets on your first day. Add 5 each day until you reach a total of 50.

While laying on your back, bring your knees up and have your feet placed flat on the floor. You hands will be placed by your body with palms facing downward. Lift up with your stomach and back until you lift off of the ground.

Exhale and squeeze your glutes as you're lifting. If this seems too hard for you, try positioning your hands wider out. Stay in this pose for 5 seconds and then return back to your start position.

On the first day start with 15 sets. Each day you'll need to increase by 5 until you reach 50.

• Try to exercise daily. It's best to stay on a schedule.
• Always warm up to avoid injuries.
• Be sure that you understand how to do an exercise completely before trying it.
• If something doesn't feel right, stop. Don't overstrain your body.
• Eat a healthy diet.
• Drink a lot of water.
• Keep up with your body measurements so that you can track your progress.

We hope that you give these exercises a go and see a change in your body that you have been longing for. Just a few minutes a day can make quite the impact. Will you be trying out this workout? We want to know what your journey is like! Send this on to a friend and make a pledge to do them together. 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!