Diets

You can transform body in 4 weeks with these 5 simple exercises

When it comes to overall health, consistent exercise and a healthy diet are of essential importance. It has been proved that the healthy eating habits drive to a happier life and a greater success.

Nevertheless, besides the beginning of healthy and nutrient-rich foods, exercising is also remarkably significant. The following five exercises will assist you to waste extra weight, reduce the waistline size, and become a healthy and attractive figure in less than a month.

1. Plank

Planks are significantly useful, and they strengthen the shoulders and drive to ripped abs. You should begin in a push-up stance on the ground, turn the elbows to 90 degrees, while making a straight line of the entire body, and continue as much as possible without moving the butt or waist.

2. Squats

The feet should be shoulder-width aside, move the shoulders down and back away from shoulders, and spread the arms in front of the body.

Next, progressively bend the knees, bring the hips front, and lower yourself to bring the thighs in a parallel state to the ground, with a straight back.

Push the feet into the ground to return to the initial state. Squats strengthen your core, support the fat burning process, and build the hams, quads, and calves.

3. Bird-Dog

You should be in a plank pose, and prop yourself on the knees and hands. Next, extend one leg and the opposite arm concurrently, and keep the body balanced. Wait for a few seconds, reverse to the first state, and change sides. This exercise will strengthen the abs and the lower back.

4. Lying Hip Raises

While lying on the ground, bend the knees and hold the feet flat on the ground. Stretch them out to your sides at a 45° angle, squeeze the glutes and raise the hips upward, by tilting the pelvis.

Next, return to the initial state, and repeat the exercise. This exercise will strengthen the abs, back, thighs, glutes, and hamstrings.

5. Push-ups

You should be in a plank pose, and then place the hands below the shoulders to force the whole body up. The back, the buttock, and the legs should be in a straight line. Next, return to the ground and repeat. Push-ups target all body muscles so that they will strengthen the whole body.

The 4-Week Exercise Plan

This method contains two key workouts:

1st 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

Rest for 10 seconds.

2nd Workout

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

Rest for 15 seconds.

Here is the schedule for the entire month:

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

After the second week, you should follow the plan of the first week once more and then end with the plan for the second week.

Within this month, you will strengthen the body, enhance your health, and energize the body.

source: thinkinghumanity

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