We will talk about 10 simple exercises that can transform your body in just 20 days.
While many choose to be members of expensive gyms, have special equipment and supplements, there are those who just want to eat less but healthy and work out. But who gets better results?

Generally, people constantly forget that their biggest goal should be to successfully introduce healthier habits into their lives.

To learn that they don’t have to rely on an excessive amount of external tools and trends, these are the people who make lasting progress and lead happier lives.

That’s why we want to encourage you in this article to stop worrying about whether you should start doing incredible exercises or try the latest superfoods with sensational fat loss properties and get back to basics.

Do these five exercises every day and you’ll start to see improvements in your waistline and overall body composition in just one month. Of course, you simply won’t get the body of your dreams in such a short period of time (especially if you are very overweight).

For 20 days, you will do 20 reps of each exercise. If you can’t do 20 in a row, rest as little as possible until you reach 20. If it’s too easy, add more weight. (Warning: 20 reps goes fast.) Rest for a minute, then do 20 reps of the second exercise. And so on until you reach 20.


Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause while in this position, then slowly lower your body to the floor.
Do 20 reps.

Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but aligned with them.
Your body should form a straight line from shoulders to ankles.
Tighten your abs to the max and keep them tight.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
Take a break and return to the starting position.
Do 20 reps.

Stand tall with your feet slightly shoulder-width apart and your chest up.
Extend your hands out in front of you to help maintain your balance.
It starts by sitting down and then stands up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 20 reps.

Step your feet forward and lean back slightly, at least 45 degrees.
Keeping your core tight and your hips elevated, pull yourself up by pushing your elbows toward your hips.
Squeeze your lats and upper back tightly to finish, then straighten your arms completely until your shoulder blades stretch down before performing another repetition.
Do 20 reps.

Perform single-leg glute bridges while lying on your back with your palms facing down.
She extends one leg, squeezes her glutes and pushes with the other leg.
Keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
Do 20 reps with each leg.

Start on a high plank with your hands resting on a low box, bench, step or couch.
Keeping your elbows close to your torso, bend your arms and lower your chest until you reach the top of the box.
Make sure to keep your trunk engaged and your spine straight. Then push with your palms to straighten your arms.
Do 20 reps.

With a dumbbell in each hand, take a long step back with one leg.
She firmly plants her heel and lowers it until her back knee touches the floor.
Push up on your front leg and repeat on the other side.
Do 20 reps with each leg.

Put your right hand and knee on a bench.
With the other hand, on the left, he grabs a weight.
He lifts the weight and lowers it again.
Do 20 reps.

Stand slightly wider than shoulder-width apart and bring your hands together at chest height.
From this position, without moving your feet, bend as far to one side as possible.
Return to the starting position and repeat on the other side. This is one repetition.
Do 20 reps.

This involves getting on and off the plates: you stand on the floor with your hands and toes on the mat. This is the starting position for push-ups.
From there, we move to the elbow plank position, then back to the original position.
Do 20 reps.