Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
Winter is not only a time for creating resolutions. This is a period of active preparation of the body for spring. In the struggle for the ideal body, every person pursues their goals: someone wants to improve their health, and someone wants to be slim and fit.
Here are five amazing exercises, with the proper implementation of which, your body will soon be transformed. Only 10 minutes every day, and in a month, people won’t be able to recognize you.
Plank is a static exercise. This means that you don’t need to move during the exercise, just hold the body in the right position. Plank is considered a basic exercise. To properly execute it, follow our instructions.
Lean on your elbows, forearms, and forefoot. It is very important to keep your back perfectly straight. Try not to lower the waist, so that the thigh line is parallel to the floor. If you don’t feel difficulty in doing the plank, this is at least strange. You should feel the tension in almost every part of the body: the muscles of the back, the abdomen, the front of the thighs, and the muscles of the hands.
Push-up is another exercise that literally involves all the main muscles. Through this exercise, you strengthen your whole body. Perform it on a flat floor.
Fix the position of the body: straighten your arms and hold the body for a few seconds while maintaining a straight line with the legs, back, and buttocks.
Slowly lower your body, bending your arms at the elbows. Then, straighten your hands and slowly return to the starting position. Most importantly, always keep your back, buttocks, and legs straight. You should feel the tension in the abs, the muscles of the arms, and also the muscles in the femur area.
Squats will help to strengthen the muscles of the hips and calf muscles and also correct the posture. In addition, this exercise will improve the general tone of the body and contribute to fat burning. Place your feet shoulder-width apart or slightly wider. Pull your arms out in front of you and then proceed directly to the squats, keeping your head straight.
Try to perform the exercise with your back straight. Lower the pelvis until the thighs are parallel to the floor (as far as possible).
Assume the initial position to perform the plank. Draw in the belly and simultaneously pull one leg and the opposite arm while maintaining an ideal balance. Fix this position for at least a minute. Then, slowly lower your arm and leg, and repeat this exercise with the other leg and hand. The so-called bird dog strengthens the gluteal muscles, abdominal muscles, and the muscles in the waist.
5. Hip raises
Raising the hips is an ideal exercise for the body. Thanks to this exercise, you can strengthen the gluteal muscles and hamstrings and also strengthen the muscles of the abdomen, back, and thighs.
Lie on your back and bend your knees. The feet should be completely on the floor, hands extended to the sides at an angle of 45 degrees with respect to the body. Pull the buttocks and raise the hips as high as possible. Fix the body in this position for a few seconds. Then, slowly lower the pelvis and repeat the exercise again.
This program, which includes five basic exercises, consists of two pieces of training. Do the exercises for four weeks in the following sequence, paying attention to the time for each type of exercise:
- 1 minute-plank
- 2-minute squats
- 1 minute- push-ups
- 1 minute –bird dog
- 1 minute- hip raises
- 1 minute- push-ups
- 2 minutes-squats
* The break between exercises should be 10 seconds.
- 3 minutes- plank
- 1 minute – push-ups
- 3 minutes – hip raises
- 3 Minutes- bird dog
* The break between exercises should be 15 seconds.
Perform a set of these exercises six times a week in the following sequence:
*The seventh day is your day off.
Day 1: Workout 1
Day 2: Workout 2
Day 3: Workout 1
Day 4: Workout 2
Day 5: Workout 1
Day 6: Training 2
Day 7: Day off
Day 1: Workout 2
Day 2: Workout 1
Day 3: Workout 2
Day 4: Workout 1
Day 5: Workout 2
Day 6: Workout 1
Day 7: Day off
After you have finished the second week, go back to the alternation of exercises of week 1. In 4 weeks, you will notice amazing results.
It is worth adding that the effectiveness of these exercises will greatly increase when performing them in combination with a proper diet.