Dropping 10 pounds in a month is a tough task for anyone.
Get excited, because we have seven of the best no-equipmentfloor exercisesto lose 10 pounds in a month.
All you need is your body weight and a yoga mat, and you’re ready to get started.
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So gear up to learn all about what may be your new favorite routine.
The following are our top seven no-equipment floor exercises to lose 10 pounds in a month.
Perform each exercise for 15 repetitions, rest for 20 seconds, and then move to the next exercise.
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For static holds, hold the position for 30 seconds.
This exercise works the rectus abdominis, obliques, and erector spinae.
To perform a plank, start in a forearm position with your elbows directly under your shoulders.
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Extend your legs straight back, with your toes touching the ground.
Tighten your core, ensuring your body forms a straight line from head to heels.
Maintain a relaxed neck and gaze slightly ahead.
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Repeat for the target time.
Plus, it provides a calorie-burning, metabolic boost to aid yourweight loss.
Glute bridges work the gluteus maximus, hamstrings, and core.
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Visualize drawing your lower rib towards your pelvis, engaging the core.
Hold and squeeze your glutes at the peak for about one second.
Repeat for the target repetitions.
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This exercise hits your quadriceps, hamstrings, glutes, and calves.
To perform a bodyweight lunge, begin in a standing position with your feet hip-width apart.
Step forward with one leg and descend, bending both knees.
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As you lower, slightly rotate your left foot inward when the left knee is behind for biomechanical alignment.
Push through the full foot of the leading leg, reverting to the starting stance.
Repeat for the target repetitions.
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Lean your torso back slightly, maintaining a straight spine.
Rotate your torso left, then right, utilizing your core muscles for control.
For an added challenge, keep your feet elevated.
Repeat for the target repetitions.
This exercise works the obliques, rectus abdominis, and deltoids.
To perform a side plank, lie on your side with the lower elbow placed beneath your shoulder.
Stack your feet one on top of the other.
Propel your hips upward, forming a diagonal line from head to toe.
Engage your core, and ensure your hips don’t sag.
Repeat for the target time.
This exercise works the deltoids, triceps, obliques, and quadriceps.
To perform mountain climbers, begin in a plank position with your hands placed beneath your shoulders.
Drive one knee toward your chest, keeping the foot off the floor.
Quickly switch legs, pushing one back and bringing the other forward.
Maintain a strong core, and avoid raising your hips.
Repeat for the target repetitions.
This exercise works the rectus abdominis and transverse abdominis.
To perform a hollow hold, lie back on the floor with your arms extended overhead.
Engage your core, lifting your legs and upper back off the ground.
Ensure your lower back remains in contact with the floor.
Hold this “banana” shape, keeping your legs and arms elevated.
Repeat for the target time.
