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5 Simple Exercises to Transform Your Body in Just 4 Weeks

Exercises to transform your body

Health and fitness are the most popular trend these days. When it comes to overall health, regular exercises to transform your body, and a healthy diet are of great importance. And while many people choose to go the gym and pay a tremendous amount of money for their membership. Therefore, buying high priced bodybuilding supplements. Exercises to transform your body.

However, there are people who play it smart, while working out at home without any special equipment eating healthy and nutrient-rich foods. While wasting your time going to the gym, others save their valuable time of the day and save a huge amount of money. As a result of these 5 simple exercises. Also, it is confirmed that habits like this, lead to a bigger success and a happier life.

Here are 5 simple exercises to transform your body in just 4 weeks:

  1. Plank

Exercise

 

The plank is one of the easiest and simplest exercise to do, it involve only 1 static move. It Is extremely beneficial, it strengthens the shoulders and lead to 6-Pack Abs. You need to start with a push-up position on the floor. Bend your elbows to 90 degrees, while forming straight line with your body. Hold as much as you can, without moving any parts of your body.

  1. Squats

Squat Exercise

Squats are best for fat burning, also they builds muscle in your entire body. Therefore start by standing with a little space between your feet, as shown on the image. Stretch the arms in front of the body, maintain your head facing forward. While, lowering yourself until your thighs form a parallel line with the ground.

  1. Push-ups

Push-ups Exercise

The push-up it’s a good full body workout. Push-ups help you focus on your arms, abs and your lower body, all at the same time, therefore helping you firm your whole body. Get into a plank position, then place your hands under the shoulders. Lower your body down, while maintaining a straight line your back. Get to the ground as closest you can, then return to the starting position and repeat.

  1. Bird-dog

Bird-dog

This exercise will strengthen your spine and core muscles. Start from a plank position, prop yourself on the knees and hands. Then at the same time stretch one leg and the opposite arm, and keep balance. Hold for a few seconds, then lower them down and repeat with the other leg and arm.

  1. Lying hip raises

Lying hip raises

The hip raises are a glute exercise designed to to improve your strength, speed and power. To begin with, lie on your back, bend the knees and keep the feet flat on the floor. Place your arms out to your sides at a 45-degree angle. Squeeze the glutes and elevate the hips toward the ceiling, by tilting the pelvis. Then, return to the starting position, and repeat the exercise.

The 4-Week Plan:

It contains of 2 workouts:

1st Workout

  • Plank – 60 seconds;
  • Push-ups – 60 seconds;
  • Squats – 120 seconds;
  • Bird-dog – 60 seconds;
  • Lying hip raises – 60 seconds;
  • Plank – 60 seconds;
  • Push-ups – 60 seconds;
  • Squats – 120 seconds;

10-second break between exercises.

2nd Workout

  • Plank – 180 seconds;
  • Bird-dog – 180 seconds;
  • Lying hip raises – 180 seconds;
  • Push-ups – 60 seconds;

15-second break between exercises.

Month program.

1st Week

  • Monday – 1st Workout
  • Tuesday – 2nd Workout
  • Wednesday – 1st Workout
  • Thursday – 2nd Workout
  • Friday – 1st Workout
  • Saturday – 2nd Workout
  • Sunday – rest

2nd Week

  • Monday – 2nd Workout
  • Tuesday – 1st Workout
  • Wednesday – 2nd Workout
  • Thursday – 1st Workout
  • Friday – 2nd Workout
  • Saturday – 1st Workout
  • Sunday – rest

After you complete 2nd week, switch back 1st week.

Finally after 1 month, you will enhance your health, lose weight, energize the body, and strengthen the entire body. Consistency is key.

Source: fitnessandpower.com

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