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

Everyone seems more aware of their health than ever before especially since we are confined to our homes. It’s great that people care about their own bodies, and how they look.

Now that access to the gym is limited people are still finding ways to exercise and eat healthy.

Eating healthy and physically activity make you happy.

We give you 5 simple exercises, you’ll notice major improvement within a month. Be patient and don’t expect immediate results.

1: Plank

It’s one of the most effective, and yet most underrated exercises ever. This static exercise will give you those ripped abs, and tough shoulders. Take a push-up position on the ground, and bend your elbows at 90 degrees.

Set your body in a straight line, and support it with your elbows, forefeet, and forearms. Hold in this position as much as you can, and make sure you don’t move your butt and waist at all.

2: Push ups

These will push up your body, as they involve every muscle in your body. Set your body in a plank position, and push your body up using your hands. Set your back, butt, and legs in a straight line. Do several repetitions.

3: Squats

These will strengthen your core, stimulate a healthy fat burning process, and build strong quads, calves, and hams. Set your body in the initial squat position. Stretch your arms forward, and start off. Do it slowly.

Make sure your face is faced forward, and your spine straight. Get as lower as you can. Your hips should be in a parallel line to the ground, but don’t force yourself if you’re unable to do this.

4: Bird-dog

Set your body in a plank position, and support your body on your hands and knees. Stretch one leg and one arm, on the opposite side, of course. Your body should be balanced and straight. Hold in this position for a few seconds. Switch arm/leg. The bird-dog exercise strengthens your lower back and abs.

5: Lying hip raises

These will strengthen your hamstrings and glute muscles, thighs, back and abs. lie flat on the ground, bend your knees, and set your feet on the floor. Stretch your arms towards the outside at a 45 degree angle.  “Squeeze” your glute muscles, and raise your hips. Do several repetitions.

Try this 4-week exercise plan:
It’s an amazing plan consisting 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
  • Make 10-second breaks in between.

Second Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute
  • Make 15-second breaks in between.

1st Week

  • 1st Day – 1st Workout
  • 2nd Day – 2nd Workout
  • 3rd Day – 1st Workout
  • 4th Day – 2nd Workout
  • 5th Day – 1st Workout
  • 6th Day – 2nd Workout
  • 7th Day – rest

2nd Week

  • 1st Day – 2nd Workout
  • 2nd Day – 1st Workout
  • 3rd Day – 2nd Workout
  • 4th Day – 1st Workout
  • 5th Day – 2nd Workout
  • 6th Day – 1st Workout
  • 7th Day – rest

Once you finish your second week, start it all over again. This program will give you a strong and tight body, and you’ll be healthier than ever. Give it a try, you’ve got nothing to lose.

Doing this program will not only make your body stronger and tighter, but it will also improve your health and energy levels. You have nothing to lose trying this program, so you might start it even today.

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