Health

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

Fitness and health fitness have become a great deal lately, everyone wants to get in shape and start leading a healthier life, which is awesome I think. So many people have started signing up for yoga, fitness classes, seeing nutritionists as a way to improve the quality of life and that’s great as well. However, you don’t need to do all of this is you don’t have the money or just don’t feel comfortable working out in groups.

You can achieve the same results at home and maybe even have more success you just need to know how.
Starting a healthier lifestyle can even be better if you do it at home, you’ll feel more comfortable and you’ll have more flexibility regarding the workout hours and days. You don’t have to follow the latest trends in order to be fitter and healthier, you can do it under your own terms, as long as you are persistent and stick to the plan you’ve devised.

Today we decided to write this article and share with you the secret to a healthier lifestyle in the comfort of your very own home. We’ve gathered the 5 most effective exercises that will help you shed the extra pounds and get a leaner, meaner body in just one month. You should also start a healthy diet regimen in addition to the exercises below and make sure you keep hydrated.

Here are the 5 exercises we recommend you start practicing as of tomorrow:

1. Plank
You’ve probably heard by now that the plank is the best exercise for the entire body and one that will get you excellent results in a short period of time.
Position your body as if you’re going to do push ups, but you won’t be going up and down, just keep your body in that position. At the beginning you’ll be doing 15-20 seconds but as you move along you’ll be able to keep up for longer. Remember to keep your entire body straight and don’t move the butt or waist.

2. Push-ups
Push-ups put pressure on every muscle in your body, working towards firming your entire body.
Get down on the floor and place your elbows under your body in a 90 degree angle. Keep your back straight and move up towards the ceiling. Lower it down and repeat.

3. Squats
Squats are a great exercise for your quads, calves and hams. They also stimulate fat-burning and work on your entire core.
Place your feet at shoulder width and extend your arms straight before you. Keep that position and sit back and down. Remember your back needs to be straight at all times. Get down until your thighs get parallel to the ground and push through your heels to get back up. Repeat.

4. Bird-dog
Position your body as if you’re going to do the plank and prop yourself on your knees and hands while you simultaneously stretch one leg plus the opposite arm, keeping them both in a perfect straight line. Hold on in that position for a second or two before lowering the leg and arm back down. Repeat the same with the other pair of leg-arm.

5. Lying hip raises
This exercise will help you build strong glutes and hamstrings but will also give you killer-abs and toned thighs and back.
Get down and lie on your back. Start by bending the knees and make sure to keep your feet flat on the floor. Stretch your arms to your sides at a 45-degree angle. Lift your hips up while you squeeze the glutes. Keep lifting as high as you can and start lowering your body down.

Amazing four-week plan for guaranteed results
The exercises in this four-week plan are divided into two programs:

Program 1

  • 1 minute  Plank
  • 1 minute  Push-ups
  • 2 minutes  Squats
  • 1 minute  Bird-dog
  • 1 minute  Lying hip raises
  • 1 minute  Plank
  • 1 minute  Push-ups
  • 2 minutes  Squats
  • 10 seconds break

Program 2

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

15 seconds break
You need to do this every day for 6 days and rest for a day before you start all over again.

WEEK 1
Day 1 – Program 1
Day 2 – Program 2
Day 3 – Program 1
Day 4 – Program 2
Day 5 – Program 1
Day 6 – Program 2
Day 7 – break

WEEK 2
Day 1 – Program 2
Day 2 – Program 1
Day 3 – Program 2
Day 4 – Program 1
Day 5 – Program 2
Day 6 – Program 1
Day 7 – break

After finishing week number 2 you can switch back to week one and so on for 4 weeks.

Source: thehealthawareness.com

 

 

Most Popular

To Top