Seven exercises to transform your whole body in four weeks. Do you want to get in shape and tone your muscles in a month? Here’s the only set of exercises you need. You don’t have to spend money on a gym or equipment. All you need is willpower and ten minutes a day. Also, we have an incredibly effective four week plan for your workout. It worked for us. It might work wonders for you, too. Check it out, and follow all of the instructions carefully! Number one – plank. Plank is a static exercise where the rule is to hold your body correctly. Keep your back and legs straight without sagging or arching.
For a start, let’s hold the plank for 15 seconds at least. If you hold the plank correctly, the exercise will work your abs, back, buttocks, legs and arms. Ready to give it a try? Hold the plank for 15 seconds. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15. Well done! By the way, planking also improves posture and general muscle tone. Number two – pushups. The initial position is a plank with straight arms. From there, lower yourself as far as you can. Make sure your back, pelvis, and legs form a straight line. Slowly return to the initial position. Let’s do five push-ups for a start. Just to give it a shot. 1 2 3 4 and the last one 5. Was it easy for you? If so, you can do more. Push-ups affect the chest, arms, and abdominal muscles. Number three – thigh and buttock workout. First, stand on all fours. Stretch your left leg and right arm in a straight line. Slowly bend them, and touch your right elbow to your left knee.
Straighten up again. Then you should change the arm and leg. Now stretch your right leg and left arm in a straight line. Touch your left elbow to your right knee. Straighten up again. Well done! This exercise is good for your torso and hip muscles. It also strengthens most of the back muscles, the buttocks, and the waist. Number four – squats. Place your feet shoulder-width apart, standing on your whole foot. Sit down on an imaginary chair, with your knees and feet on the same line.
Keep your back straight. Keep your balance by raising your arms in front of you. Rise back up as slowly as you can. Squats strengthen muscles of the buttocks, thighs, and ankles. Let’s repeat it five times for a start. 1, 2, don’t forget to keep your back straight, 3 4 and 5. Great! Number five – exercise for perfect abs. This exercise strengthens the core muscles and burns fat due to dynamics. Lie on your back with your arms stretched above your head and your knees bent. Slowly raise your upper body with your arms straight and touch your toes. Return to the initial position. Do you want to try it out together? Okay, let’s do it five times. 1 2, do it very slowly, 3, 4 and 5. Well done! Only two exercises are left. Number six – abs and buttocks. This exercise strengthens the muscles of your waist, abs, and buttocks. Let’s see how to do it. Prop yourself on your hands and feet to feel tension in your back. Raise one leg as high as you can. Lower your upper body without lifting the second heel off the floor. You’re doing great. One more time.
Prop yourself on your hands and feet again, raise one leg. Lower your upper body without lifting the second heel. Awesome, let’s move to the last exercise. Number seven – waist. Lie facedown on the floor with your arms bent at the elbow and placed beneath your head. Lift your upper body as far as you can. Stay in this position for a second. Slowly return to the initial position. Let’s repeat it five times to tone and strengthen your spinal muscles.
1 Lift your upper body as far as you can. Hold for a second. Relax. 2. Do the same thing. 3. Remember, you should do the exercise very slowly. 4. 5. Well done! Now, here’s a full 4-week workout plan for you. Follow it regularly, and your body will transform completely in a month. Week 1. Do the following sets for six days. Plank – two minutes, rest for ten seconds. Push ups – one minute, rest for ten seconds. Thighs and buttocks – one minute, rest for ten seconds. Squats – one minute, rest for ten seconds.
Abs – one minute, rest for ten seconds. Abs and buttocks – one minute, rest for ten seconds. Waist – two minutes, rest for ten seconds. Week 2. Plank – three minutes, rest for 15 seconds. Push-ups – three minutes, rest for 15 seconds. Thighs and buttocks – three minutes, rest for 15 seconds. Squats – three minutes, rest for 15 seconds. Abs – three minutes, rest for 15 seconds. Abs and buttocks – three minutes, rest for 15 seconds. Waist – three minutes, rest for 15 seconds. For the third week, repeat the week one plan. And for the fourth week repeat the plan of week two. Don’t forget to share your results and updates in the comments. Hit the like button below the video and click subscribe to help us make more useful videos for you. .
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