Transform Your Body in Just 4 Weeks with These 5 Simple Exercises

For an ideal body you need to work out and get yourself in shape. However, this is not an easy task; in order to become successful you have to be determined in achieving your goal with great motivation and willpower. Being fit is not an easy task.

The first step is the hardest, but when the results become visible them there is nothing that can stop you. However, in order for the results to show you need to balance these exercises with your diet. Healthy diet is an essence for great results. Once you have established your eating regime you need to make a perfect guideline for your workout routine.

Yet, if you are a beginner and want to make all those necessary life changes and implement healthier lifestyle and more exercises, then these five exercises will be extremely helpful for you. In just four weeks you will see positive changes, but you have to bear in mind the fact that that these exercises require perfect form in order to prevent injury. If by any chance these exercises are confusing for you or simply you have difficulties while performing them, ask for a professional advice before continuing your working routine.

The Plank

Get down on the ground and place yourself in a push-up position. Then bend your elbows at 90 degrees angle and rest your weight on your forearms. However, ensure the position of your elbows, directly underneath your shoulders. Your body needs to be in a straight line. Now, engage your core by sucking your stomach in towards your spine, and hold it. If you are a beginner stay in this pose for half a minute, and then steadily increase your seconds as you further on progress.

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This exercise is one of the most important exercises as it strengthens the core and assists with proper body posture. This core exercise will also strengthen your abdominal area, shoulders and back. Likewise, it aids in lowering and preventing back pain and improving the body balance.

Acquiring a strong core will assist you in improving the entire performance and as well as help you with the daily tasks you need to fulfill every day. If you are working out your core, you will manage to strengthen your entire body and protect yourself from any undue injury. Let us not forget that the plank strengthens and develops your abs.

  1. The Push-Up

Start with putting your hands on the floor directly beneath your shoulders. Next, tighten your core and ensure that your whole body is straight. Maintain your back flat and straight, and then lower your body towards the ground. Hold your core tight, exhale, and push yourself back up. While completing this movement your body needs to be in a perfectly straight line.

The push-up is one of the oldest and the most important exercise as it is a full-body exercise which builds strength in your forearms, shoulders, back, chest, abs and legs. The core of the body is as well as engaged thus increasing your strength.

This is a compound exercise targeting multiple muscles at the same time

  1. The Squat

In order to do this exercise, you need to stand facing forward positioning your chest up and your feet shoulder-width apart. Next, bend your knees and push your butt back like you are sitting down on an invisible chair. Keep your head up and let your back to arch slightly, but make sure not to become round. Now, go down till your thighs are in parallel line with the ground or make them parallel as much as you can. Ensure that you are pressing your weight onto your heels, and then push through your heels to go back up into the initial position. If you are a beginner start with your own body weight, and as you go further on and improve, you can add more weight to your squat.

This exercise is also a compound one which effectively engages multiple muscles in the body. It strengthens the core, hips, legs (glutes, quadriceps, hamstrings, and calves), and the back.

Squats increase the lower body strength, and as well as stimulate muscle growth, and strengthen the joints. When it engages the core and the lower back at the same time, it improves the posture and body balance.

  1. The Bird Dog
Fit young brunette pilates instructor showing different exercises on a white background a blue yoga mat. White background NOT ISOLATED

Position yourself on the ground on all fours. Hold your core tight and your spine and neck neutral, facing towards the ground. Place your knees directly beneath your hips and your wrists beneath your shoulders.

Now, slowly extend your left leg up till it reaches parallel line to the ground. Note that you are not supposed to raise your leg above the height of your hip. When you perform this, slowly raise your right arm, holding it straight and parallel to the ground. Stay in this position for a few seconds, and then put your leg and arm down. After you have finished change sides, and do a repetition.

The bird dog exercise impacts the core and the lower back, thus substantially helping you to improve your overall balance.

This exercise is great for your back, it fortifies it particularly the lumbar spine. It strengthens the core and stabilizer muscles.

  1. The Glute Bridge

If you are an office person limited to your desk not being able to move enough, or if you struggle with lower back pain, then this exercise will strengthen your lower back and improve your hip mobility.

Get your body lying down on the ground with face up. Then, bend your knees and keep your feet flat on the ground. The arms need to be positioned by your sides with the palms facing down. Next, slowly elevate your hips up and away from the floor. Stop performing this once your knees, hips and shoulders achieve perfect straight line. Then squeeze your glutes hard and tighten your core. Keep this position for a few seconds and slowly go with your body down.

The primary target of this exercise are the glutes, however it also targets the core, the hips and it is a crucial exercise in preventing lower back pain.

What is great about all these exercises is that they do not require any fancy equipment or expensive gym membership, you can do them at home or anywhere you like.

Note the fact that for acquiring healthy body and great body shape months are needed to pass or even years of strong determination and hard work. Therefore, these exercises are ideal for a beginner’s start, and in four weeks’ time you will see how your strength and body improves. When you achieve this, then you can continue your workout by taking more progressive steps.

Source:
providr.com

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