Everyone is dreaming about strong, toned, and fit body. In fact, getting the desired results takes a lot of time, determination, and motivation. Also during the process it is important that you are consuming healthy diet in order to achieve the desired results faster. In this article we are going to present to you 5 exercises that will help you transform your body in less than a month.
This exercise is great for strengthening your legs, chest, abs, back, core, forearms, and shoulders. You need to put the hands on the floor beneath your shoulders in order to tighten the core. Next, you should lower the body towards the ground and afterwards get back in the starting position.
Planks are great for improving your body posture, preventing back pain, and strengthening the core. You should start with push-up position without actually doing push-ups. You should remain in this position with your weight on your forearms and stay like that for 30 seconds.
Squats are great for stimulating the joints and muscle growth. You should stand on your feet and keep them apart in the width of your shoulders. Start to bend your knees but make sure that you push the butt backwards. Lower the body to the point where your thighs are parallel to the floor. Next you should get back to the starting position.
- Glute bridge
This exercise is great for the core, hips, and glutes. You should lie down on the ground with bend knees. Make sure that your feet are flat on the ground and place the arms on both sides. Start lifting the hips slowly in order to align them with your shoulders. You need to remain in this position for couple of seconds and return to starting position.
- Bird dog
This exercise is great for your lower back and core. You should put your hands and feet on the ground and keep the neck and spine neutral. Next, you should stretch the left leg in order to get them parallel to the ground. Afterwards you should lift your left arm to be parallel to the floor. Raise the right arm and remain in this position for few seconds. Repeat this process with your opposite arm and leg.