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

People have become self-aware of their physical appearance and above all of their health. It is a positive thing as in that way they maintain their health and as well as their look.

Since it is very popular nowadays, there are many expensive gym memberships, “miraculous” diet supplements, and fancy equipment. However, there is the easy way, exercising and healthy diet which some of the people use it.

So, what do you think, who is doing better?

Naturally, the later one as being physically active and consuming healthy foods for sure will make you happy and healthy. Healthy habits are an essence of healthy life.

There are 5 simple and easy exercises which are well combined with your diet plan. In just a month you will see visible results, yet you will not lose pounds like crazy which is not always realistic, but for sure in time and strong will you will achieve the always wanted body thus taking good care of your health and well-being.

  1. Plank

This exercise has always been underestimated, but it is the most effective one. It is a static exercise which will provide you with those ripped abs, and tough shoulders. So, take a push-up position on the floor, and bend your elbows at an angle of 90 degrees.

Position your body in a straight line thus supporting it with the forefeet, elbows and forearms. Stay and keep this position as much as possible, and by any means, do not move your butt and waist.

  1. Push ups

Push- ups involve every muscle in your body, so it is a complete body exercise. Position your body in a plank position, and then push your body up using your hands. Your back, butt, and legs need to be positioned in a straight line. Perform several repetitions.

  1. Squats

This type of exercise will fortify core, incite healthy fat burning process, and as well as build strong quads, hams and calves.

Position your body in the initial squat position. Then stretch your arms forward, and begin. You need to do it slowly with your face faced forward, and your spine straight. Go as lower as possible with your hips in a parallel line to the floor. However, do not strain yourself if you cannot perform this.

  1. Bird-dog

Get your body in a plank position thus supporting it on your hands and knees. Then, stretch one leg and one arm, on the opposite side. Your body needs to be balanced and straight. Keep this position for a few seconds, and then switch the arm and leg. This exercise fortifies your abs and lower back.

  1. Lying hip raises

Now, lie flat on the floor, then bend your knees, and get your feet on the floor. Next, stretch your arms towards the outside at an angle of 45 degrees. Squeeze your glute muscles, and elevate your hips. Perform several repetitions.

These exercises will strengthen your hamstrings and glute muscles, thighs, back and abs.

We recommend you this 4-week exercise plan:

It’s a great exercising plan consisted of 2 different basic workouts:

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.

Take a10 seconds breaks in between.

Second Workout

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

Take a15 seconds breaks in between.

In this four week exercise plan after the sixth day you should take a rest day.

First Week

  • Day 1 – First Workout
  • Day 2– Second Workout
  • Day 3– First Workout
  • Day 4– Second Workout
  • Day 5– First Workout
  • Day 6– Second Workout
  • Day 7– rest

Second Week

  • Day 1 – Second Workout
  • Day 2– First Workout
  • Day 3–Second Workout
  • Day 4– First Workout
  • Day 5– Second Workout
  • Day 6– First Workout
  • Day 7– rest

Once you have finished the second week, begin all over again.

Thanks to the use of this program your body will be stronger and tighter and the health better than ever. Do not hesitate to try it out as it is very efficient. Likewise, your energy levels will be increased, so you have nothing to lose if you start this program, you can only gain from it.

Source:
fitnessandpower.com

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