Exercise weight loss within 3 weeks with 5 simple movements

A healthy body will help you be more confident in wearing swimwear. If you are planning to go to the sun on a beach this summer, the following simple exercise is all you need.

This challenge only requires you to spend a few minutes a day practicing, no tools and is ideal for beginners who desire to lose weight effectively.

Step 1:

1. Right leg raised, hands clasped tightly together in front of chest, eyes looking straight, focus on left foot.
2. From this position, you kneel your left leg down so that the angle created by your thighs and calves is 90 degrees, your right leg is straight, your hands still in front of your chest.

Step 2:

1. With his hands on his hips, his legs apart at 120 degrees, his eyes straightened, his back straight.
2. Hold your posture, then keep on rolling.

Step 3:

1. Hands straight, against the ground. Right leg up, straight. The left leg has a 90 degree angle so that the rest of the body and left calf are in a straight line. Eyes follow the right leg.
2. Hold your posture, then lift up and down. The focus is on the left hand and foot. The main part is moving the buttocks and the pelvis.

Action 4:

1. Lie on your stomach but only let your stomach touch the ground. Raise the legs and two hands as high as possible and keep it straight. Eyes look down.
2. Lower your limbs and relax your abdomen to end a beat.

Movement 5:

1. Hands against the ground. The knees are kneeled so that the thighs are straight and the calves touch the ground. The back and calf form a 90 degree angle. Eyes look down.
2. Hold your left leg, raise your right leg. After that, return to the prepared state to complete a beat.

Refer to the article about Workout regime and benefits of Workout with office people!

Exercise regime for 21 days (3 weeks)

For beginners, the exercise will make the body tired and unable to adapt. Therefore, in this 3-week (21-day) exercise mode, there is a day off for every training day. As follows:

Day 1 and day 3 practice each movement 3 times, 8 times each time.

Day 5 and day 7 practice each movement 3 times, 10 times each time.

On the 9th and the 11th day, practice each movement 3 times, 12 times each time.

On the 13th and the 15th day, practice each movement 3 times, 14 times each time.

On the 15th and the 17th day, practice each movement 3 times, 14 times each time.

The 19th and the 21st day practice each movement 3 times, each time with 15 beats.

The even day off.

Don't hesitate! Let's start working on this exercise regime from today.