There’s no way around it, regular exercise and a clean diet are of utmost importance to living a healthy life. The following 5 exercises will help you shed excess weight, trim your waistline, and transform your body in just 4 weeks!
- Plank
Planks are extremely beneficial in strengthening your core (front and back), shoulders, and abs.
- Start in a push-up position on the ground.
- Bend the elbows to 90 degrees
- Form a straight line of the entire body, and hold as much as possible without moving the butt or waist.
- Squats
- Start with the feet shoulder-width apart
- Roll the shoulders down and back away from shoulders
- Stretch the arms in front of the body
- Gradually bend the knees, bring the hips forward, and lower yourself to bring the thighs in a parallel position to the floor, with a straight back.
- Press the feet into the floor to return to the initial position.
Squats strengthen your core, boost the fat burning process, and build the hams, quads, and calves.
- Bird-Dog
- Start in a plank position, and prop yourself on the knees and hands
- Stretch one leg and the opposite arm simultaneously, keeping the body balanced
- Hold for a few seconds, return to the initial position, and change sides.
This exercise will strengthen the abs and the lower back.
- Lying Hip Raises
- Lay flat, bend the knees, and keep the feet flat on the floor
- Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis
- Return to the initial position, and repeat the exercise.
This will strengthen the abs, back, thighs, glutes, and hamstrings.
- Push-ups
- Start in a plank position
- Place the hands under the shoulders to push the whole body up. The legs, buttock, and back should be in a straight line.
- Return to the floor and repeat.
Push-ups target all body muscles, so they will strengthen the entire body.
The 4-Week Exercise Plan
This plan contains two basic 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.
Full 4 Week Program
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 you complete week two, repeat the workout regimen for week one, and finish with the plan for week 2.
By completing these 5 simple exercises for 4 weeks, you will strengthen your body, enhance your health, and energize your mind.
5 exercises, 4 weeks — you can do it! Tag your friends to begin the quest to transform your bodies together in just 28 days. If you found this article helpful, please share with friends and family by clicking the button below!
Sources and References:
www.fitnessandpower.com
www.healthandlovepage.com