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

Today people are more concerned and take care of their health. This is of course good news, that people actually do take care about their body and their appearance.

There are many ways in which they decide to do this, like using some fancy equipment, ‘miracle’ supplements, or choose to go to the gym. Others chose to change to a healthy diet and exercising and who do you this achieves better results.

If you are physically active and if you eat healthy it will make you happy. And it is the better choice to have healthy habits.

Here are 5 easy and simple exercises to combine with your healthy diet. You will see better results in just a month. It will help you lose weight in a healthy way, slowly but you will get your dream body.

1. Push ups

In this exercise are included all the muscles in your body and it will push up your body. Start by a plank position of your body and with your hands push the body up. Make sure that the legs, butt and the back are all in a straight line. Repeat this exercise in few repetitions.

2. Bird-dog

This exercise also starts with a plank position of your body, and uses the knees and hands as a support to the body. Then stretch one arm and the opposite leg. Balance your body in a straight line. Remain in this position for several seconds and then do the same with the other arm and leg. This exercise is to make your abs and lower back stronger.

3. Plank

This exercise is the most underestimated one even though it is the most efficient. This simple exercise will tighten your shoulders and give you ripped abs. Place yourself on the ground in a push-up position and then bend your elbows in an angle of 90 degrees.

Then maintain the body in a straight line and use the forearms, forefeet and elbows as a support to the body. Keep this position as longer as you can and try not to move the waist and butt.

4. Squats

Squats offer a lot of benefits like building strong hams, calves and quads, stimulating healthy process of burning the fat and also strengthen the core.

First start with the initial squat position of the body. Then you can begin by stretching the arms forward, but with slow movements. It is important to maintain the spine in a straight position and the face to be faced forward. Then lower the body as much as you can. Set the hips to be parallel with the floor, but if this is too difficult for you, do not proceed.

5. Lying hip raises

This exercise will make your abs, back, thighs, glute and hamstrings muscles stronger. Lie on the floor in a flat position and then set your feet on the ground with the knees bent. Then stretch the arms at an angle of 45 degrees. Raise the hips and at the same time ‘squeeze’ the glute muscles. Do a few series of this exercise.

Here is a plan for 4 weeks of exercise:

This plan is very efficient and it has 2 different basic workouts:

The 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

After each exercise take a break for about 10 seconds.

The Second Workout

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

After each exercise take a break for about 15 seconds.

After the sixth day you need to have a break.

First Week

  • 1stDay – 1st Workout
  • 2ndDay – 2nd Workout
  • 3rdDay – 1st Workout
  • 4thDay – 2nd Workout
  • 5thDay – 1st Workout
  • 6thDay – 2nd Workout
  • 7thDay – Break

Second Week

  • 1stDay – 2nd Workout
  • 2ndDay – 1st Workout
  • 3rdDay – 2nd Workout
  • 4thDay – 1st Workout
  • 5thDay – 2nd Workout
  • 6thDay – 1st Workout
  • 7thDay – Break

When you finish with the exercises in the second week, start from the beginning.

This exercising plan will tighten your body and make it stronger, and also it will improve your overall health. So you should definitely try it out.

Besides making you tighter and stronger, it will also boost your energy and ameliorate your health condition. So do not wait anymore and start the exercising plan immediately.


Source: www.fitnessandpower.com

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