Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

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People are more aware of their health than ever. It’s good to know that people care about their own bodies, and of course, the way they look.

Some decide to go for pricey gym memberships, “miracle” supplements, and fancy equipment. Others go for the easy way – exercising and healthy diet. Guess who is doing it better.

Eating healthy and being physically active make you happy. There’s nothing better than healthy habits.

We give you 5 simple exercises, and this go along with your diet. You’ll notice major improvement within a month. You won’t lose weight like crazy, but you will sure get closer to the body of your dreams.

1.The Push-Up

This is a full-body exercise which will strengthen the chest, abs, legs, back, shoulders, forearms, and core.

Start with the hands are on the ground directly beneath the shoulders, with the core is tightened. Start lowering the body towards the floor, with a flat back.

2.The Plank

It will improve your body posture, prevent back pain, and strengthen the core.

You should start in a push-up position, with the elbows bent 90 degrees, underneath the shoulders, and rest your weight on the forearms. The body should be in a straight line. Hold for 30 seconds.

3.The Squat

This will strengthen the joints,, improve body balance, and stimulate muscle growth.

With the face forward, the chest up, and the feet shoulder-width apart, bend the knees and push the butt back. Lower the body by bringing the thighs parallel to the ground. Then, press the weight onto the heels, push through the heels to return to the starting position.

4.The Glute Bridge

This exercise strengthens the hips, glutes, and the core.

Lying down on the floor face up, bend the knees and keep the feet flat on the floor, while the arms are placed to the sides. Then, raise the hips slowly to align them with the shoulders. Remain thus for a few seconds and return to the initial position.

5.The Bird Dog

This exercise strengthens the lower back and core.

Start on all fours, with the core tight and the spine and neck neutral. Stretch the left leg to make it parallel to the floor, and lift the left arm to be parallel to the ground. Next, elevate the right arm. Hold for a few seconds. Then, switch to the opposite leg and arm.

A healthy and fit body requires a lot of hard work and stamina, but after 4 weeks, you will experience great improvements that will stimulate you to continue exercising.

Start as soon as possible and work toward your goals!

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.

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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 : thehealthy-food.com

 

 

 

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