Easy But Effective Exercises You Can Trust To Tone Your Entire Body In Just 30 Days

What it does: The plank is a powerhouse move when it comes to working the core, the hamstrings, the glutes, and the back muscles. And, helpfully, a more robust core area can help to alleviate discomfort in the lumbar region.

How to do it: Place your forearms on the floor, then lift your body up so that it’s resting on your toes and arms. Try to get your entire body — including your neck — in line with the floor, then tense your abdominals, glutes, and leg muscles for stability. Finally, hold the position for as long as you can.

What it does: This body-weight exercise primarily works the chest, the abs, the shoulders, and the triceps. And as there are so many variations of the move, you’ll constantly have scope to push yourself — pardon the pun — and in turn achieve both stronger arms and noticeable definition.

How to do it: Get onto all fours with your arms out straight, and rest your hands flat on the floor. Then bend your elbows until they are at a right angle before propelling yourself back up to the start position. If you’re a beginner, however, you may want to drop to your knees and work up to a full push-up.

What it does: While squats are mostly known as the go-to for toning areas such as the glutes and the thighs, they’re also another effective core strengthener. And as you can reach relatively high rep counts when squatting, the exercise is great for getting the heart rate up and ultimately burning fat.

How to do it: Stand with your feet pointed slightly outwards but in line with your shoulders. Then bend your knees and push your butt back as though you’re about to sit down. Be sure to keep your heels glued to the ground all the way. Finally, when you get as far as you can comfortably sink down, use the power in your legs to return to your starting position.

What it does: The bird-dog’s name may conjure up some interesting images, but if it’s core strengthening you’re after, then this move has got you covered. In particular, the bird-dog focuses on working the abdominal and back muscles as well as the glutes, the hamstrings, and even the shoulders. It may also help to keep your posture in check and contribute to spinal health.

How to do it: Come onto your hands and knees and engage your core to prevent your spine from rising up or sinking down. Then tense your glutes and simultaneously lift your arm and opposite leg so that they are both level with your back, creating a horizontal line. Pause for a few seconds when your limbs are outstretched, then return to your original position.

What it does: You may know this particular exercise by another name: the glute bridge. And yes, you guessed it: this move is great for those butt muscles. If you’re looking to achieve a “peachier” posterior, then, lying hip raises have all the right benefits. They also help condition the hamstrings, the hip muscles, and the lumbar region.

How to do it: To complete one rep, lie down and bend your knees with your feet flat on the floor below them. Next, push your hips up and squeeze your glutes when you reach the top. For an extra challenge, try lifting one leg off the floor and then perform an equal number of reps on each raised leg.

What it does: This is an interesting variation on the Russian twist — an exercise that you may already know. In this case, though, there’s a standing element that allows you to work a combination of muscles all at once. These include the glutes, the quads, and the hamstrings as well as the abdominals and the obliques.

How to do it: First place your back against a flat wall and then bend your legs so that you are squatting. After that — and while grasping a medicine ball or dumbbell — stretch your torso from side to side, bringing the weight close to the wall each time. Continue twisting (and toning) for the desired number of reps.

What it does: Admittedly, the dead bug doesn’t have the most appealing name, nor does it make you look particularly attractive when performed correctly. Nevertheless, the dead bug is an “abulous” move for those core muscles and is especially good to do if you’re worried about causing damage to your lower back.

How to do it: Start by lying on your back, then raise your hands straight up in front of you. Next, lift your legs up and keep them bent at a right angle, making sure you can still feel the floor against your back. Then simultaneously extend opposite limbs as far as they will go without them touching the floor. Repeat on the opposite side for your desired number of reps.

What it does: The downward dog leg pull can work wonders for everyone. Not only does the motion of bringing your leg to your chest crunch your abs, but the momentum also helps to get your heart rate up, contribute to overall fat-burning, and boost circulation. The fluidity of the motion should help dispel any shoulder and neck stiffness to boot.

How to do it: Start in the downward dog position. From here, point one of your legs into the air so that you create a wide V-shape. To begin the crunch, pull your leg all the way down and tuck your knee to your chest. Repeat this motion for your desired number of reps — and don’t forget to repeat on both sides.

What it does: Performing this exercise is meant to make you resemble a worm shifting along the floor. But don’t let this vision put you off, as according to exercise physiologist Amy Dixon, the inchworm is a “sneaky strength move.” It works a lot of muscles all over the body, including those in the abdominals, the chest, the arms, and even the hamstrings.

How to do it: Start in a standing position before lowering your hands to the ground in front of you. Next, place your weight on your palms and then step them forward until you're in the push-up position. Finally, inch your feet toward your hands in order to return to your original stance. If the inchworm feels too easy, try adding a push-up when you reach full extension.

What it does: Performing this variation of the traditional lunge on a regular basis will work to tone and strengthen your thigh muscles as well as those all-important glutes and hip flexors. And again, it’s a move that can be adapted by adding weight as you build up both your fitness level and your confidence.

How to do it: To start, stand tall and lift either your left or right foot so that it travels sideways and in front of your opposite leg. Then, as your toes become grounded, bend both knees and lower into a lunge. After that, allow your knee to come close to the floor and then return to a standing position. Repeat on one leg or alternate between the two.

What it does: Now, for those of you who are looking to tone those all-important core muscles, the standing lift is another go-to, as it targets the obliques, the back, and the shoulders. And guess what? All you need is a dumbbell. If you do have access to a gym, however, this move can also be done on the cable machine.

How to do it: Place your right foot behind your left while holding a dumbbell. After that, get ready by putting your arms out straight near the top of your right leg. Then, lift your arms toward the ceiling and across your body while keeping your midsection tight and engaged. Return your arms to your hips, and repeat for your chosen number of reps on each side.

What it does: Yes, the plank returns, although this is a different take on the traditional move that we mentioned earlier. The side plank also specifically targets your abdominals and obliques. And because you are having to support your weight with a single arm and leg, the muscles in your limbs are getting a killer workout, too.

How to do it: Get on the floor and roll onto one side of your body. Then place one foot on top of the other and position your elbow so that it is parallel with your shoulder. And as you engage and tighten your core, lift your butt off the floor while simultaneously making sure that your pelvis doesn’t droop down. Remain in the position for as long as you can.

What it does: The arms are known as one of the first places where people start to see the results of their hard graft. But as you would imagine, there are a couple of specific exercises that can help speed up the process — a bicep curl being one of them. And this move really is a staple when it comes to toning.

How to do it: Pick up an appropriately heavy dumbbell for your strength and start with your arms at your sides, the inside of your wrists facing your upper legs. Then lift, turning as you do so so that your inner wrists are facing your shoulders at the top. Complete the exercise for the desired number of reps.

What it does: If your priority is getting rid of those so-called “bat wings,” then the tricep kickback is the move for you. This exercise should be solely working — and subsequently toning — the tricep muscles.

How to do it: Begin on your feet and place your left foot behind your right. Then, while gripping a dumbbell in your left hand, bend over, ensuring that your back stays straight. Bring your weighted left arm to a right angle before stretching it in a controlled motion so that it is pointing behind you. Finally, bring your arm as far back as you can before returning to your start position. Do your desired number of reps and then complete the exercise on the opposite arm.

What it does: The bent-over row is another great exercise for those all-important back muscles. And here’s a useful tip for this move: pretend that you’re holding a pen with your shoulder blades. You’re going to want to feel the shoulders almost touch each other for optimum toning.

How to do it: Engage in a standing position and lean forward as you bend at the knees just a little. Then, while keeping your back straight and your chest upright, extend your weighted arms so that they are pointing towards the floor with your forearms near to your body. Finally, bring your elbows up towards your back and squeeze your shoulder blades together before returning your arms to their outstretched positions.

What it does: This one is much trickier than it looks at first glance — and it works a whole host of muscles. In fact, you'll find that the pike rollout is great for the upper and lower abs as well as the external and internal obliques.

How to do it: Get into a push-up position — but with your feet resting on an exercise ball. Then perform a pike by raising your butt into the air while your feet roll onto their tiptoes on top of the exercise ball. The rollout comes as you roll back into your start position — and then continue to extend your body so that the ball is eventually supporting your middle. This should be done in a slow, controlled manner.

What it does: Burpees use your body weight to pump the muscles and improve the fitness of your upper and lower body. A regular burpee will help build up the muscles in your legs, your butt, your core, your arms... Basically, it's good for your whole body!

How to do it: From a standing position, perform a squat and then put your hands on the floor just in front of your feet. Now thrust your feet behind you and land in a push-up pose. Perform a push-up and then essentially reverse the move. So thrust your feet back into the squat stance and then stand or jump into the start position. And repeat.

What it does: Kettlebell swings will increase your power output and strengthen your posterior chain. What's a posterior chain, you ask? That would be the lower and upper back muscles, the butt, and the hamstrings. So this is an important exercise that doesn't target the front of the body.

How to do it: Keep your back straight and your feet in line with your shoulders while holding a kettlebell — with both hands, palms in — between your legs. Now squeeze your butt and thrust out your hips. Let your arms swing the weight naturally — you should not use your arm muscles to move the kettlebell. All the power comes from your legs and butt, so proper form is key.

What it does: A thruster is known as a compound exercise because it works a bunch of different joints and merges two different exercises. So this is essentially a squat and an overhead press — and you can imagine how good this is for your body. It'll pump your butt, your arms, your back, your shoulders, and your core.

How to do it: Get an appropriate dumbbell in each hand and then, when you're ready, drop slowly into a squat. Then, instead of simply returning to the standing position, raise the dumbbells above your head as you rise up. Now you can lower the dumbbells and repeat the move.

What it does: Apparently, leg lowers are great if you're also spending some of your time running. It targets your abs, of course, but it will also help stop your hips rocking during running. It could also give you a longer stride — which is handy for running uphill. But even if you don't run, the exercise can aid with injury prevention.

How to do it: Lie on the floor on your back and raise your legs 90 degrees above you. Importantly, make sure your back is fully in contact with the floor for the whole time. Then slowly lower one leg until it is as near to the floor as possible — before raising it back into the first position. Repeat the move with the other leg... and then keep on going.