5 Simple Exercises That Will Transform Your Body in Just Four Weeks

In today’s living it is very modern to talk about health and fitness, explaining what magical supplements you use, special equipment you have or visiting fancy expensive gyms. However, there is another group of people who want to keep things simple, meaning regular exercise and eating less, but healthy.

Can you guess which group gave best results?

Naturally, it is the second group of people that managed to incorporate healthy habits in their way of living, not paying so much attention to the outside fancy tools and trends.

In order to achieve best results, you do not have to consume different kinds of super foods with “incredible” fat loss properties, or trying some extraordinary exercises. Just perform the following 5 exercises regularly on a daily basis, and in less than a month you will see changes in your weight index and waistline size. We have to be realistic you will not “amazingly” lose lot of pounds in a short period of time, but for surely step by step you will achieve the body you have always desired.

  1. Plank

It is one of the most effective exercises when it comes to weight loss and body shaping. This is one-move static exercise which will provide you with ripped abs and strong shoulders. Start the exercise in a push-up position on the ground with elbows bent at90angle. Straight line from head to feet needs to be formed by propping yourself on your elbows, forefeet and forearms. Stay like that as long as possible without moving your butt or waist.

  1. Push-ups

Push-ups target every major muscle thus perfectly shaping your body. Begin in a plank position, and then place your hands under your shoulders so that you push your whole body up. When they are performed, straight line with your back, butt, and legs needs to be kept. Get back on the ground in the same manner, and do repetitions.

  1. Squats

This exercise will build your calves, quads, and hams. Likewise, it will strengthen the core, and speed up the fat burning process. Stand with your feet shoulder-width apart. Next, roll your shoulders down and back away from shoulders, and stretch your arms in front of you. Then, gradually bend your knees while bringing your hips backward. The position of the head needs to be faced forward during the squats, and the spine straight. Continue lowering yourself to bring your thighs in a parallel position to the ground provided that you can. Return to the first position by pressing your heels into the floor.

  1. Lying Hip Raises

This exercise will help you to build strong hamstrings and glute muscles, likewise it will strengthen the back, thighs, and abs. Now, lie on the floor, bend your knees and put your feet flat on the floor. Stretch your arms out to your sides at 45 degrees. Then, squeeze your glute muscles and raise your hips upward as high as possible by tilting your pelvis. At the end, nicely lower your body down and do repetitions.

  1. Bird-Dog

Bird-dog exercise will improve the core strength in your lower back and abs. Begin in a plank position, and prop yourself on your hands and knees. Next, extend one leg and the opposite arm simultaneously meanwhile trying to keep your body well balanced and straight. Stay in that position for a few seconds, and then return your arm and leg down. Repeat the same procedure with the other arm and leg.

For more efficient results you can follow the guideline of this Exercise Plan lasting for four weeks which incorporates 2 different basic workouts:

Four Week Exercise Plan

First Workout

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes.

Between each one of these exercises take 10 seconds rest.

Second Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute.

In this second workout take 15 seconds rest in between.

Now, let us see the weekly plan, you will notice that you have 1 day for rest.

First Week

  • Day 1 – 1st Workout
  • Day 2 – 2nd Workout
  • Day 3 – 1st Workout
  • Day 4 – 2nd Workout
  • Day 5 – 1st Workout
  • Day 6 – 2nd Workout
  • Day 7 – rest

Second Week

  • Day 1 – 2nd Workout
  • Day 2 – 1st Workout
  • Day 3 – 2nd Workout
  • Day 4 – 1st Workout
  • Day 5 – 2nd Workout
  • Day 6 – 1st Workout
  • Day 7 – rest

When you have finished the second week, switch back to week one, and then once again to week 2.

If you incorporate this guideline in your daily workout, your body will become stronger and tighter. Likewise, your health and energy levels will be improved. So, if you desire to transform your body having a good shape then there is no harm in trying this programme, and see for yourself the given results.

Source:
fitbodycenter.net

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